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Fiber is one of the most important nutrients that help you in your weight loss journey and improve your health, it helps make you feel full and full and maintains the health of your digestive system, which helps you lose weight, and fiber is the indigestible substance found in fruits, vegetables, whole grains and legumes, and when you do not consume what Enough fiber, things may go awry in your body, cause some health problems, especially in the digestive system, and increase the risk of heart disease and diabetes, according to what was published on the website. eatthis“.
8 Dangerous Signs Your Body Is Not Eating Enough Fiber
1 – constipation
Dietitian Elise Shapiro said that a high-fiber diet allows more water to remain in the stool, which makes it easier to pass through the intestines, and when we do not get enough fiber, it slows down the work of our digestive system and makes it difficult for us to get rid of droppings.
She stressed the need to add more of these fiber-rich foods to your daily diet.
2 – feeling hungry
If you feel hungry shortly after eating, it’s possible that your meal is lacking in fiber, fiber may help slow digestion and keep blood sugar levels stable, helping you feel full for longer In addition, when a certain type of fiber is fermented Soluble in the large intestine, your body produces two gut hormones that play a role in causing satiety.
Adding high-fiber foods such as avocados, beans, brown rice and pears to your snacks will help, and thus can aid in your weight loss efforts.
3- Weight gain
When we don’t eat enough fiber, we tend to feel hungry and are more likely to overeat and thus gain weight, and the opposite is true: when you eat fiber, you feel full and can lose weight.
4- Feeling lethargic
Besides increasing your risk of diabetes, swinging blood sugar levels can also leave you feeling sluggish. When you don’t eat enough fiber, your body digests simple carbohydrates more quickly, which are then released into your bloodstream quickly, to maintain healthy levels. Energy and blood sugar are stable throughout the day, try to reach for a fiber-filled source of complex carbohydrates with little protein and fat.
5- High cholesterol
The less soluble fiber you consume (the kind found abundantly in oatmeal and beans), the higher your risk of developing high cholesterol, according to an analysis published in the American Journal of Clinical Nutrition. It can lead to high cholesterol levels in the blood.
6 – bloating
It may seem counterintuitive, but you may feel bloated when you don’t eat enough fiber. It’s an indigestible carbohydrate, which means your body doesn’t break it down to use for energy. Instead, your body uses it either as stool bulk or as food for healthy bacteria. Bacteria break down the fibers, they release gases that can cause bloating, which is why nutritionists advise increasing your fiber intake slowly and this will allow your system to re-adapt and prevent.
7- Having diabetes
People who regularly eat low-fiber, fast-digesting foods that are high in blood sugar, such as white bread, crackers, soda, and white rice, are twice as likely than those who consume the nutrient regularly to develop type 2 diabetes.
8 – Risks of heart disease:
When cholesterol levels are outside the healthy range, as a result of a low-fiber diet or otherwise, it can increase the risk of heart disease and stroke.
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