4 warning signs, you don’t eat enough fibers

Do not get enough fiber in your diet can increase the risk of diabetes, obesity, colon cancer, cardiovascular disease and irritable colon syndrome. Here are some signs you may need to add more fibers to your diet.

1. You are often constipated

There are two types of fiber: soluble and insoluble fibers. Both take care of digestion, but insoluble fibers particularly help loose stools and prevent constipation. Whole grains, wheat sound and vegetables are good sources of insoluble fibers.

People who do not eat enough fibers can experience occasional constipation. It is important to slowly add more fiber to your diet, otherwise you may have additional gastrointestinal problems.

Make sure you drink enough water when you increase your fiber intake. Staying hydrated helps fibers work better and reduces the risk of constipation.

2. Your diet is full of processed foods

Estimates suggest that around 60% of the American diet comes from processed foods, which are not good fiber sources.

“Taking a whole fruit or vegetable as a snack is an easy and effective option if you try to incorporate more fibers in your day,” Emma M. Laing, PHD, RDN, Fand, clinical teacher and Dietetics director at the University of Georgia told Testwell.

Fruits and vegetables contain a lot of fiber in the skin, which is often removed during treatment.

A medium filled potato with the skin has 3 g of fibers, while a portion of conventional Lay croustilles has only 1 g. An average apple with the skin has 4.8 g of fiber, and a portion of Mott apple compote contains 1 g.

3. You have high levels of blood sugar and cholesterol

Fiber plays an important role in the regulation of blood sugar and the prevention of diabetes.

“Eating enough fibers can slow down the speed of glucose entering the blood circulation after digestion. Food -rich foods are digested and absorbed at a slower rate and therefore slow down the increase in the blood sugar that occurs after eating a high carbohydrate meal,” said Laing.

The soluble fiber, found in nuts, peas and certain fruits and vegetables, also helps reduce LDL or “bad” cholesterol levels.

Laing said this type of fiber forms a gel that links LDL cholesterol and helps remove it from the body before it is absorbed.

4. You feel inflated after eating fiber -rich foods

People who do not eat enough fibers can have gases, bloating or stomach cramps when adding fiber -rich foods to their diet.

“Although the incorporation of fibers in the diet is well tolerated and does not harm most people, it is important to keep track of the unpleasant or painful side effects, such as gas, bloating or diarrhea,” said Laing.

It is best to add only 5 g of fibers per day until you reach your fiber goals. Once your body gets used to an additional fiber, these foods will not make you feel so gastrointestinal discomfort.

Nutrients rich in fiber support overall health

Most people combine fibers with digestive health, but adding a variety of fiber -rich nutrients to your diet can stimulate your overall health, support the immune system, lower risk for certain cancers and help weight maintenance.

“Fiber is a component of a greater image that has an impact on health,” said Laing. “The positive results for health are associated with diets that include a variety of vegetables, fruits, legumes, whole grains, dairy products, lean meats, nuts and unsaturated oils.”