Signs You’re Not Eating Enough Fiber (And How to Fix It)
If you’ve ever felt bloated, sluggish, or constantly hungry despite regular meals, you might be experiencing symptoms of low fiber intake. You’re not alone—over 90% of Americans don’t meet the daily recommended fiber intake, which is 25 grams for women and 38 grams for men (source).
According to a MyFitnessPal survey, 88% of respondents admitted they weren’t aware of how much fiber, protein, carbohydrates, sugar, or salt they consumed daily. Only 52% paid attention to their fiber intake. Ready to focus on fiber and reap its benefits? Let’s dive into the signs of low fiber intake and how to address it.
Risks of Not Getting Enough Fiber
A low-fiber diet doesn’t just affect digestion—it can lead to serious long-term health issues, including:
- Increased risk of heart disease
- Blood sugar fluctuations
- Trouble maintaining a healthy weight
- Higher risk of colon cancer (source)
Symptoms of a Low-Fiber Lifestyle
Low fiber intake can manifest in subtle ways, like fatigue, or more obvious signs, such as constipation. Here are some common symptoms:
1. Constipation
Fiber adds bulk to stool and helps it move smoothly through the intestines. Without enough fiber, stools can become hard, dry, and difficult to pass, leading to bloating, stomach discomfort, and even hemorrhoids. Soluble fiber (found in oats and beans) softens stool, while insoluble fiber (in whole grains and vegetables) acts like a broom to keep your system moving (source).
2. Weight Loss Feels Hard
If you’re eating in a calorie deficit but still struggling to lose weight, fiber might be the missing piece. High-fiber foods take longer to digest, keeping you fuller for longer and preventing overeating. Fiber also stabilizes blood sugar, reducing cravings for sugary snacks. Research shows that people who eat more fiber naturally consume 10% fewer calories daily (source).
3. Lack of Energy
Blood sugar crashes can zap your energy. Without enough fiber to slow digestion, carbs break down quickly into sugar, causing energy spikes followed by crashes. If you often feel sluggish after meals, try swapping refined carbs for whole grains, vegetables, or nuts.
4. Irregular Bowel Movements
Low fiber intake can lead to unpredictable digestion, leaving you feeling bloated or uncomfortable. Fiber helps regulate your system, so increasing your intake can bring consistency (source).
5. IBS Flare-Ups
For those with Irritable Bowel Syndrome (IBS), fiber plays a crucial role. Too little fiber can worsen constipation or bloating, while the right amount can regulate digestion. However, increasing fiber too quickly—especially insoluble fiber—can worsen symptoms. Start with soluble fiber-rich foods like sweet potatoes and carrots (source).
How to Get Enough Fiber
While fiber supplements can help, it’s best to get fiber from whole foods, which also provide essential nutrients. Here’s how to boost your intake:
1. Eat More Plant Foods
Focus on whole plant-based foods like:
- Whole grains
- Fruits
- Vegetables
- Beans
- Nuts
- Seeds
Pro Tip: Don’t overlook seeds! Flaxseeds are a favorite of MyFitnessPal dietitian Joanna Gregg.
2. Start Your Day with Fiber
A high-fiber breakfast keeps you full and energized. Try:
- Whole-grain toast
- Berry smoothies
- Chia seeds
- Oatmeal
3. Snack Smart
Swap low-fiber snacks like chips for nuts, seeds, veggies, or hummus. Aim for 3–5 grams of fiber per snack.
4. Start Small
Simple swaps can make a big difference:
- Choose whole-grain bread over white
- Add beans to soups or salads
- Snack on hummus
How to Know You’re Eating Enough Fiber
If you’re dealing with symptoms like sluggish digestion, frequent hunger, or energy crashes, your diet might be lacking fiber. MyFitnessPal makes it easy to track your daily and weekly fiber intake, helping you identify patterns and make adjustments.
Download the app and start tracking your fiber today!
This post, Signs You’re Not Eating Enough Fiber, first appeared on the MyFitnessPal Blog.
