5 signs your body needs more FIBRE
Constipation is the classic consequence of not eating enough fibre, but did you know that adequate fibre intake also plays a role in everything from helping you manage your weight to lowering your risk of heart disease, diabetes and even some cancers? You may be running low on fibre if one or more of the following ring true.
Largeman-Roth says.
how long it takes for them to come out the, uh, other side, recommends Chutkan. That will give you a good idea of whether food is passing
through your digestive system at a healthy rate and if you’re getting enough fibre. If you spot the kernels in your stool within 18 hours, you’re good. If it takes longer than that, you probably need more fibre.
1.YOUR STOOL IS THE WRONG SHAPE
If your bowel movements are small or hard, like pebbles, that’s a sure sign you’re falling short, according to gastroenterologist and microbiome expert Dr Robynne Chutkan. “A C-shape or a straight log is ideal,” she says.2.YOU’RE HUNGRY AFTER A MEAL
Fibre takes up lots of space in your digestive tract, which is one of the reasons why it helps you stay satisfied longer. So, if your stomach starts rumbling within an hour or two after eating, you probably didn’t get enough fibre in your meal, says dietitian Frances Largeman- Roth. Boost the portion of vegetables in your meals and consider swapping to fibre- rich brown rice or grainy bread to up your diet’s fibre content.3.YOU FEEL BLOATED
When you eat too little fibre, you’ll likely feel bloated, because fibre keeps everything in your pipes moving at a smooth, steady pace. “Without enough fibre, the products of digestion often get stuck along the digestive superhighway, leading to back-ups and bloat,” Chutkan says. Just build up your fibre intake slowly.4.YOU NEED A POST-MEAL NAP
If you regularly find yourself sleepy after eating, a lack of fibre could be to blame. A low- or no-fibre meal will make your blood sugar spike more quickly – and soon come tumbling down. And that crash can leave you feeling sluggish or fatigued,Largeman-Roth says.
5.Test the system
Try swallowing a spoonful of corn kernels and seehow long it takes for them to come out the, uh, other side, recommends Chutkan. That will give you a good idea of whether food is passing
through your digestive system at a healthy rate and if you’re getting enough fibre. If you spot the kernels in your stool within 18 hours, you’re good. If it takes longer than that, you probably need more fibre.
