If we’re honest, very few of us probably get the recommended amounts of nutrients through food every day. This applies, for example, to fiber, of which we should at best consume 30 grams per day. The indigestible fibers found particularly in legumes, fruits, vegetables, grains and nuts have numerous health benefits. They lower blood sugar levels, support our intestines and promote digestion.
If we don’t consume enough of these nutrients, the body complains and sends signals. In a new article on a portal he co-founded, health expert and author Michael Mosley has now put together four clues that indicate a lack of fiber.
1. Constipation
Fiber helps to increase the volume of the stool and make it softer. It sounds strange at first, but it helps with going to the toilet. Studies have shown that fiber increases the frequency of bowel movements and therefore relieves constipation. According to a new study, 77 percent of study participants who suffered from constipation were able to relieve it by increasing their fiber intake.
2. Tiredness and low energy
Fiber slows down the breakdown of carbohydrates and thus the release of glucose. This stabilizes the blood sugar level as mentioned. This also prevents midday slumps and fatigue, which are often caused by too much sugar in the blood. Insoluble fiber also indirectly influences our energy levels because it swells in the stomach and keeps us full for longer. This curbs cravings and cravings for sweets. As a result, we can concentrate better on our tasks, writes Mosley.
3. Feeling hungry shortly after eating
If we are hungry again after eating, this may be an indication that we are not consuming enough fiber. These are known to increase the feeling of satiety and regulate our appetite by also slowing down the time it takes to empty the stomach.
4. Difficulty losing weight
Despite all your efforts, you just can’t lose weight – this could also be due to too little fiber intake. As we now know, this nutrient keeps us fuller for longer, reduces our appetite for snacks, and prevents us from cramming in too many sweets. Fiber can therefore help with weight loss and especially reduce belly fat.