Fibre is an essential part of a balanced diet, playing a vital role in maintaining digestive health, regulating blood sugar levels, and supporting heart function[1]. Found primarily in plant-based foods like whole grains, fruits, vegetables, legumes, and seeds, fibre is the indigestible part of food that helps keep the digestive system functioning smoothly[2]. Despite the well-known benefits of fibre, many people do not meet the recommended daily intake, leading to fibre deficiency.
In this blog, we will explore fibre deficiency, its causes, symptoms, and associated health risks and provide practical solutions to ensure you get enough fibre for a healthier lifestyle.
Key Takeaways
- • Fibre is essential for maintaining digestive health, regulating blood sugar, and supporting heart health.
- • Fibre deficiency can lead to symptoms like constipation, weight gain, fatigue, and increased risks of heart disease and type 2 diabetes.
- • Incorporating fibre-rich foods such as whole grains, vegetables, fruits, and legumes into your diet is key to preventing and addressing fibre deficiency.
- • Early intervention in fibre deficiency can prevent long-term health risks, including digestive disorders, heart disease, and colorectal cancer.
- • Fibre supplements can be useful for those unable to meet their daily fibre requirement through diet alone, but whole foods should always be prioritised. Consult a healthcare expert before using supplements.
What Is Fibre Deficiency?
Fibre deficiency occurs when the body doesn’t receive enough dietary fibre to support healthy digestion and overall function.
Unfortunately, modern diets focusing heavily on processed and convenience foods often result in inadequate fibre intake[4][5], leaving many deficient. Most people fall short of the recommended 30 grams of fibre per day due to these dietary habits, which are low in whole grains, fruits, and vegetables[6].
A lack of fibre can lead to issues such as constipation, bloating, and irregular bowel movements[3]. It can also affect cholesterol levels and blood sugar control, increasing the risk of heart disease and type 2 diabetes[3].
Common Causes of Fibre Deficiency
The rise in fibre deficiency is largely due to changes in modern dietary habits, which often prioritise processed foods over nutrient-rich whole foods. Some of the most common causes include:
- • Low intake of whole grains, fruits, vegetables, and legumes: Diets lacking in these fibre-rich foods can lead to deficiency, as they are the primary sources of soluble and insoluble fibre[7].
- • Overconsumption of processed foods: Refined grains, sugary snacks, and other processed foods are typically low in fibre, contributing to a deficiency[8].
- • Lack of awareness: Many people don’t realise how much fibre they need and may not understand how to incorporate it into their meals.
- • Restrictive diets: Fad diets such as low-carb or keto diets often limit or exclude fibre-rich foods like grains and legumes, increasing the risk of deficiency[9].
By understanding these causes, individuals can take steps to adjust their diets and include more fibre-rich foods to meet their daily requirements.
Symptoms of Fibre Deficiency
The symptoms of fibre deficiency can be subtle at first, but if left unchecked, they can develop into more serious health concerns. Understanding these early signs can help individuals address the issue before it worsens. Below are some key symptoms associated with low fibre intake:
1. Digestive Issues
Digestive discomfort is one of the most obvious signs of insufficient fibre intake[10]. Fibre is crucial in adding bulk to stools and promoting regular bowel movements[11]. Without enough fibre, individuals often experience chronic constipation, bloating, and irregular bowel movements[12]. These digestive issues arise because fibre helps move waste smoothly through the intestines, and without it, the digestive process slows down, leading to discomfort and sluggish digestion[13].
2. Weight Gain
Fibre is known for promoting satiety, the feeling of fullness after eating[14]. Fibre-rich foods tend to make people feel fuller for longer periods, helping to control appetite and prevent overeating[15]. When fibre is lacking in the diet, individuals may not feel satisfied after meals, leading to excessive calorie intake and weight gain[16]. Over time, this can result in gradual but significant increases in body weight and potentially related health problems such as obesity[17].
3. Fatigue and Low Energy
Fibre plays a vital role in the digestive process, aiding in the absorption of nutrients from food. When fibre intake is low, the body may struggle to absorb nutrients efficiently, leading to fatigue and low energy levels[18]. The sluggish digestion caused by fibre deficiency can leave individuals feeling lethargic and lacking the energy needed for daily activities[19]. This is particularly concerning because fibre helps regulate blood sugar levels, preventing sharp drops in energy that contribute to feelings of tiredness[19].
4. Blood Sugar Fluctuations
Fibre, particularly soluble fibre, plays a significant role in stabilising blood sugar levels[20]. It slows down the absorption of sugar into the bloodstream, preventing spikes and crashes in blood sugar that can occur after eating[21]. Individuals may experience frequent blood sugar fluctuations without enough fibre, leading to cravings for sugary foods[22].
Health Risks Associated with Fibre Deficiency
Fibre deficiency can lead to several serious health issues if left unaddressed. Consistently low fibre intake has been linked to chronic conditions that can impact quality of life. Here are the key health risks associated with insufficient fibre:
1. Increased Risk of Heart Disease
Low fibre intake, particularly soluble fibre, can elevate cholesterol levels. Over time, cholesterol builds up in the arteries, increasing the risk of heart disease and stroke[23]. Fibre also helps to regulate blood pressure, so a long-term deficiency can strain the cardiovascular system, raising the risk of heart disease[24].
2. Higher Likelihood of Type 2 Diabetes
Fibre helps to stabilise blood sugar levels by slowing the absorption of glucose[25]. A low-fibre diet can lead to blood sugar spikes, increasing the risk of type 2 diabetes[26]. Insufficient fibre intake over time may also contribute to insulin resistance, a precursor to diabetes[29].
3. Digestive Disorders
Chronic constipation is a common issue with fibre deficiency[27], but it can also lead to more serious conditions like irritable bowel syndrome (IBS) and diverticulitis[27]. Fibre is crucial for maintaining healthy bowel movements and preventing inflammation in the digestive tract.
4. Increased Risk of Colorectal Cancer
A low-fibre diet can increase the risk of colorectal cancer[28] by allowing waste to remain in the colon for longer, exposing the intestinal lining to potential carcinogens. Adequate fibre intake ensures the efficient removal of waste, reducing this risk.
Addressing fibre deficiency early on can help prevent these serious health issues, making fibre a crucial element of a balanced diet.
Fibre-Rich Foods to Address Deficiency
To overcome fibre deficiency, focus on fibre-rich foods that provide both soluble and insoluble fibre[31]:
- • Whole Grains like wholemeal bread, oats, and brown rice.
- • Legumes such as lentils, chickpeas, and black beans.
- • Fruits and Vegetables like apples (with skin), berries, and spinach.
- • Nuts and Seeds, including almonds and flaxseeds.
Tips to Increase Fibre Intake
- Gradually increase fibre intake by swapping refined grains for wholemeal options and adding more fruits, vegetables, legumes, and seeds.
- Drinking enough water helps fibre move smoothly through your digestive system[32].
Fibre Supplements: When Food Isn’t Enough
While whole foods should always be the first choice for addressing fibre deficiency, some people may struggle to meet their daily requirements through diet alone. In such cases, fibre supplements can be a practical and effective option, particularly for individuals with digestive disorders like irritable bowel syndrome (IBS) or other conditions that limit their ability to consume high-fibre foods[33].
Common supplements like psyllium husk, inulin, acacia fibre, and methylcellulose can help boost fibre intake when dietary changes aren’t sufficient[34]. However, it’s important to consult a healthcare expert before starting any fibre supplement to ensure it is right for your health needs. It does not interfere with existing conditions or medications.
Conclusion
Maintaining an adequate fibre intake is essential for digestive health, heart health, and the prevention of long-term health risks. You can effectively prevent or correct fibre deficiency by incorporating fibre-rich foods such as whole grains, legumes, fruits, and vegetables into your diet. Addressing fibre deficiency early is crucial, as it can prevent long-term issues like heart disease, type 2 diabetes, and digestive disorders.
While supplements can be helpful in severe deficiency or specific health conditions, whole foods should always be prioritised for overall well-being. However, supplements can offer a convenient solution if you struggle to meet your daily fibre needs through diet alone. At Nature’s Fix, you can find a wide range of fibre supplements from trusted brands to support your dietary requirements and promote better health.
FAQs
1. What are the side effects of too much fibre?
Too much fibre can cause bloating, gas, constipation, or diarrhoea. It’s important to gradually increase fibre intake and drink plenty of water to help your body adjust[35].
2. Can low fibre intake affect cholesterol levels?
Yes, soluble fibre helps lower cholesterol by binding with it in the digestive tract[36]. Without enough fibre, cholesterol levels may rise, increasing the risk of heart disease[37].
3. Can fibre supplements fully replace dietary fibre?
While fibre supplements can help meet your daily intake, they shouldn’t fully replace whole foods. Whole foods provide additional nutrients essential for overall health, making them the preferred source of fibre.
References:
1 – https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
2 – https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food
3 – https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food
4 – https://www.medicalnewstoday.com/articles/318630#is-it-bad-for-you
5 – https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
6 – https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
7 – https://www.medicalnewstoday.com/articles/319176#strategies
8 – https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
9 – https://www.houstonmethodist.org/blog/articles/2024/sep/is-keto-healthy/
10 – https://www.medicinenet.com/what_happens_if_you_have_too_little_fiber/article.htm
11- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
12 – https://www.medicinenet.com/what_happens_if_you_have_too_little_fiber/article.htm
13 – https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
14 – https://pmc.ncbi.nlm.nih.gov/articles/PMC6835480/
15 – https://www.webmd.com/diet/features/top-10-ways-to-deal-with-hunger
16 – https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food
17 – https://pmc.ncbi.nlm.nih.gov/articles/PMC8320762/
18 – https://www.webmd.com/women/features/fatigue-fighters-six-quick-ways-boost-energy
19 – https://www.eatingwell.com/article/7907005/sneaky-signs-youre-not-eating-enough-fiber-according-to-a-dietitian/
20 – https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
21 – https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food
22 – https://www.medicalnewstoday.com/articles/326575#treatments
23 – https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food
24 – https://pmc.ncbi.nlm.nih.gov/articles/PMC6944853/
25 – https://www.healthline.com/nutrition/blood-sugar-spikes#fiber
26 – https://pmc.ncbi.nlm.nih.gov/articles/PMC6944853/
27 – https://my.clevelandclinic.org/health/diseases/4059-constipation
28 – https://pmc.ncbi.nlm.nih.gov/articles/PMC6560290/
29 – https://pmc.ncbi.nlm.nih.gov/articles/PMC6944853/
30 – https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
31 – https://www.healthline.com/nutrition/22-high-fiber-foods
32 – https://www.webmd.com/diet/features/6-reasons-to-drink-water
33 – https://pmc.ncbi.nlm.nih.gov/articles/PMC8473929/
34 – https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/fiber-supplements/faq-20058513
35 – https://www.medicalnewstoday.com/articles/321286
36 – https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food
37 – https://pmc.ncbi.nlm.nih.gov/articles/PMC6944853/
