Fibre Deficiency: Warning Signs and Solutions

Constipation, a common problem faced by many, often stems from a lack of fibre in our diets. Fibre, classified into soluble and insoluble types, plays a vital role in maintaining digestive health and overall well-being. When fibre levels in the body are low, it can lead to various complications. Clinical Dietitian Sumaiya A from Fortis Hospital, Kalyan, highlights the signs of fibre deficiency and the importance of this nutrient.
Fibre, a complex carbohydrate found in plants, remains undigested by the human body but offers significant nutritional benefits. Unlike other carbohydrates that provide glucose as fuel after digestion, fibre passes through the digestive system, providing numerous health advantages.

The benefits of fibre include:

1. Increased satiety: High-fibre foods occupy more space in the stomach, promoting a feeling of fullness and aiding weight management.
2. Improved bowel movements: Fibre stimulates the digestive system, preventing constipation and ensuring regular bowel movements.
3. Healthy colon function: A fibre-rich diet supports the maintenance of a healthy colon, reducing the risk of colon and other cancers.
4. Weight management: Fibre-rich foods assist in weight control by curbing calorie intake and promoting satiety.

Signs of fibre deficiency include:

1. Irregular bowel movements: Difficulty passing stool or infrequent bowel movements may indicate insufficient fibre intake.
2. Constipation: Inadequate fibre can lead to constipation, characterized by difficulty in passing stool and potential development of painful haemorrhoids.
3. Lack of satiety: A deficiency in fibre may result in persistent feelings of hunger or insufficient satisfaction after meals.
4. Blood sugar fluctuations: Insufficient fibre intake can contribute to unstable blood sugar levels.
5. Weight management challenges: A lack of fibre makes it more difficult to manage weight effectively.
6. Increased risk of chronic diseases: Inadequate fibre intake is associated with a higher risk of chronic diseases, such as heart disease, diabetes, and certain types of cancer.
   To increase fibre levels in the body, include fibre-rich foods like whole wheat grain, oats, vegetables (cucumber, tomato, carrot), fruits (apple, pear, banana), nuts and seeds (flaxseeds, chia seeds, almonds, black raisins), and legumes (beans and peas) in your diet. It is essential to drink plenty of water when increasing fibre intake to prevent constipation.
   Re-reported from the article originally published in Only My Health