Fibre is a vital nutrient that plays a key role in maintaining digestive health, supporting beneficial gut bacteria, regulating blood sugar, and controlling appetite. It is found in two main forms: soluble and insoluble. Soluble fibre dissolves in water, forming a gel-like substance that can help lower cholesterol and stabilise glucose levels, while insoluble fibre adds bulk to stool, aiding smooth and regular bowel movements. Many people often associate low fibre intake with constipation, but as Dr Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford Universities, recently shared on Instagram the earliest sign of fibre deficiency is actually feeling hungry soon after meals. Without enough fibre, digestion speeds up, meals feel less satisfying, and the body signals hunger more quickly, which can affect overall nutrition and health.
5 signs of fibre deficiency you should watch for besides constipation
Constipation remains one of the most common consequences of low fibre intake. It can manifest as infrequent bowel movements, difficulty passing stools, or discomfort during elimination. Fibre helps to add bulk to stools, making them easier to pass, while also supporting healthy gut motility. Without enough fibre, the digestive system struggles, which can also lead to bloating and gas. Over time, chronic constipation may increase the risk of haemorrhoids, as straining during bowel movements puts pressure on the veins around the rectum. Although constipation is a well-known symptom, it usually develops after other early signs, like frequent hunger, have already appeared.
Unexplained weight gain and appetite changes
Fibre helps regulate appetite by promoting a feeling of fullness after meals. Inadequate fibre intake can lead to overeating, snacking on high-calorie foods, and gradual weight gain. Many high-fibre foods are also lower in calories and more nutrient-dense, making them ideal for weight management. Dr Sethi highlights that one of the earliest signs of low fibre is feeling hungry shortly after meals, which can encourage overeating. Maintaining an adequate daily fibre intake from sources like fruits, vegetables, whole grains, legumes, and nuts can prevent sudden hunger pangs and help manage body weight effectively.
Elevated cholesterol and heart health risks
Soluble fibre plays a crucial role in controlling cholesterol levels by reducing the absorption of cholesterol into the bloodstream. When fibre intake is low, cholesterol levels may rise, increasing the risk of cardiovascular problems over time. Regular consumption of fibre-rich foods can help improve heart health by managing cholesterol and supporting overall metabolic function. A study published in PubMed Central found that eating soluble fibre can lower total and LDL cholesterol, helping reduce heart disease risk. Even small daily amounts of fibre have measurable benefits. For individuals at risk of heart disease, ensuring sufficient fibre intake is a simple yet effective preventive measure that supports long-term cardiovascular wellness.
Blood sugar fluctuations and fatigue
Fibre slows the absorption of sugar into the bloodstream, preventing rapid spikes and drops in blood glucose. Low fibre intake can therefore cause fluctuations in blood sugar, which may lead to energy dips, fatigue, and difficulty concentrating. This is particularly concerning for individuals with diabetes or insulin resistance, where stable blood sugar levels are critical. Adequate fibre consumption can help regulate glucose levels, provide sustained energy throughout the day, and improve overall metabolic health.
Haemorrhoids and straining
Chronic constipation due to insufficient fibre can lead to haemorrhoids, which are swollen veins around the rectum and anus. Straining during bowel movements puts extra pressure on these veins, causing pain, itching, and sometimes bleeding. Including insoluble fibre from foods like whole grains, vegetables, and nuts can soften stools, reduce straining, and protect against haemorrhoid development.
Food cravings and poor satiety
A diet low in fibre can increase cravings for sugary or processed foods. Fibre slows digestion and promotes feelings of fullness, helping to regulate hunger hormones. Without it, the body signals hunger more frequently, leading to overeating or snacking on less healthy options. Consistently incorporating fibre-rich foods such as fruits, vegetables, legumes, and seeds can help curb cravings and improve appetite control, contributing to better long-term nutrition and weight management.
How to ensure adequate fibre intake
To prevent fibre deficiency, it is important to include a variety of fibre-rich foods in the daily diet. Fruits like apples, berries, and pears, vegetables such as spinach, carrots, and broccoli, whole grains like oats, brown rice, and quinoa, and legumes including lentils, chickpeas, and beans are excellent sources. Nuts and seeds also provide valuable fibre. The recommended daily intake is around 25 grams for women and 38 grams for men. Meeting these targets consistently supports gut health, controls appetite, stabilises blood sugar, and reduces the risk of long-term heart and digestive issues.Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.Also Read: 8 health problems that show up in your teeth and gums: What your smile reveals about your wellness
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