Disorders associated with low fiber intake

A balanced diet that contains all the nutrients is essential, regardless of age or physical condition. Dietary fiber is an important element of our daily diet and helps keep the digestive system healthy. Unlike other nutrients, it does not break down and is not absorbed by our somatic cells. Therefore, it passes through the gastrointestinal tract into the colon and rectum, increasing most of the excrement that travels from our body.

Adult men under the age of 50 need 38 grams of fiber per day, while older men need only 30 grams of fiber per day. The recommended daily fiber intake for women under the age of 50 is 25 grams, while older women require 21 grams of fiber per day. Therefore, you need to eat enough fiber-rich whole grains, nuts, fresh vegetables, and fruits.

Different types of dietary fiber:

  • Insoluble fiber: Cellulose, lignin, and hemicellulose are fibers that are insoluble in water and other liquids. Therefore, these fibers are called insoluble and are needed to increase the amount of stool. In general, whole grains, nuts, wheat bran, rice bran, beans, potatoes, cauliflower, and some vegetable and fruit peels are the best sources of insoluble fiber. Therefore, doctors prescribe these foods to patients suffering from constipation and other digestive problems.
  • Water-soluble dietary fiber: Some fibers, such as pectin, mucus, and gum, are water-soluble and form a thick gel-like substance when added to water. Doctors recommend taking these fibers to lower blood sugar and bad cholesterol (LDL) levels. Flaxseed, barley, lentils, barley husks, dried beans, peas, oat bran, soybeans, and some fruits and vegetables contain large amounts of this type of fiber.

Which are the most common foods rich in fiber?

  • beans And other legumes and lentils
  • Broccoli, carrots, beets
  • Whole grains. Like brown rice, millet, wheat bran, oats …
  • Apple.. , Bananas, avocados, guavaberries, berries …
  • Dry Fruits, seeds, nuts

What are the benefits of a high fiber diet?

  • Easier bowel movements: The presence of dietary fiber softens most of the stool so that solid excrement is easily excreted from the body. Fiber also absorbs excess water from the stool and increases the bulk volume of the stool.
  • Healthy Digestive System: Eating fiber-rich foods can help patients suffering from constipation. Diseases such as hemorrhoids, colorectal cancer, and diverticulosis can be prevented by including dietary fiber in your daily diet.
  • Reduce bad cholesterol – Fiber-rich foods can lower levels of bad cholesterol or low-density lipoprotein (LDL) in the blood. Flaxseed, oats and beans usually contain soluble fiber that is effective in this regard.
  • Optimize blood sugar – Diabetics can lower their hyperglycemic levels by including large amounts of water-soluble fiber in their daily diet. These fibers can slow the absorption of glucose in the blood cells and lower blood sugar levels in the body.
  • Helps you lose weight – Dietitians recommend eating fiber-rich foods to reduce overweight in obese patients. Fiber fills their appetite and keeps them full for longer. Therefore, they can control food intake for faster weight loss. In addition, most of these fiber-rich foods are very low in calories.
  • Extend life – Dietary fiber intake is directly associated with reduced risk associated with diseases such as cancer and coronary heart disease. Therefore, you can expect a longer lifespan by eating foods rich in fiber every day.

Signs of low fiber in your diet

If you don’t eat enough fiber-rich foods on a regular basis, you may have certain health problems that you may experience. If you experience any of the following symptoms, start eating such foods immediately.

  • constipation: The main symptoms of severe constipation are very hard stools and rare bowel movements. If you are suffering from this problem, it means that your diet lacks a sufficient amount of fiber.
  • Overweight : If your appetite is difficult to satisfy, it indicates that it does not contain dietary fiber. Therefore, even if you continue to eat, you will not feel fulfilled and it will lead to rapid weight gain.
  • Malaise : A constant lack of fiber can easily make you tired with just a little work.
  • Elevated blood sugar: Abnormal fluctuations in blood sugar levels can be another warning that you are failing to properly consume fiber-rich foods. This symptom becomes more pronounced for diabetics, who find it difficult to control blood sugar levels without eating fiber.

Disorders related to low fiber

  • Digestive problems such as constipation and irregular bowel movements can impair normal health because the diet does not contain fiber. Acute constipation can cause bloating and pain in the gastrointestinal tract.
  • Diarrhea and loose movements are another disorder that can suffer from a lack of sufficient fiber in your daily diet. Without dietary fiber, the excess water formed in the digestive tract is not absorbed, leading to this disorder.
  • Diverticulosis or the formation of small pouches on the intestinal wall is another serious illness that can occur due to a lack of fiber. It is still a rare and incurable disease, and you can prevent it by adding dietary fiber daily.
  • Colon cancer is also associated with irregular bowel movements and constipation. Therefore, you can avoid it by including fiber-rich fruits, vegetables, and cereals in your daily diet.
  • Most fiber-rich foods contain antioxidants that can combat inflammation in the body. Therefore, if you don’t get enough fiber, it’s difficult to cure the inflammation caused by some illnesses.
  • Obesity is another disability caused by a lack of fiber in our daily diet. These fiber-rich foods do not add calories or fat to our body while satisfying our appetite. Without it, we tend to be overweight.

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Daily intake of dietary fiber helps avoid a variety of health problems. Talk to your doctor to determine how much fiber-rich foods you should include in your regular diet.


  • How to increase fiber in our daily diet?

It is best to include at least two types of vegetables in your diet, including green leafy vegetables. You should also include delicious fiber fruits in your diet to ensure that you get enough fiber.

  • Which foods are rich in fiber for breakfast?

Oats, apples, berries and yogurt are the healthiest foods you can put on your breakfast plate to start the day with enough fiber.

  • Need to eat dark-colored foods for more fiber?

Some dark vegetables, such as broccoli, beets and carrots, have a high fiber content. Artichokes are also a rich source of dietary fiber.

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