The 5 Warning Signs Your Body Isn’t Getting Enough Fiber

There’s no doubt that fiber is one of the key nutrients that is essential for a healthy diet. Unfortunately, a large number of people fail to consume the daily required amount of fiber. According to a study, it has been revealed that this is exactly what’s happening to most children and adults in America.

Ideally, young children require 19 to 25 grams of fiber per day, while older kids, teenagers, and adults need between 21 to 38 grams every day. Fiber can be found in whole grains, fruits, and vegetables. That’s why it’s important to munch on these foods daily, so your body gets the fiber it needs. Psst! Fiber also plays a part in keeping you full for extended periods of time, hence, helping out with the fat melting process.

Not sure whether you’re consuming enough fiber? Well, the good news is that Evolve Daily has put together a list of 5 Warning Signs Your Body Isn’t Getting Enough Fiber, so read on to find out:

1) You’re constantly hungry

Strength & conditioning is a great way to take your martial arts training to the next level.

Strength & conditioning is a great way to take your martial arts training to the next level.

As we mentioned earlier on, fiber-rich foods help keep you full for longer periods of time. This is because fiber takes a longer time to break down as compared to other nutrients. What’s more, it slows down your digestion so your body can process everything more efficiently, hence, resulting in less unhealthy cravings and feelings of hunger. So if you notice that you’re hungry even after having a heavy lunch an hour ago, there’s a good chance that you aren’t consuming enough fiber!

Tip: Make it a point to have 5 servings of fruits and vegetables daily by including them in all your meals.


2) You always feel bloated

BJJ World Champion and ONE Superstar Bruno Pucci hails from Curitiba, Brazil.

If you’re constantly bloated, it means that your body has excess air and gas. This could be due to the fact that you’re munching on too much dairy, sweets, processed or fried foods, and/or chugging down too much alcohol or carbonated drinks. If you don’t balance these foods with enough fiber, your body will have a harder time processing them. This is because fiber plays a part in offsetting these items by eliminating them from your body.

Tip: Beat the bloat by following these 6 tips.


3) You feel fatigued for no reason

Children require 19 to 25 grams of fiber per day.

Children require 19 to 25 grams of fiber per day.

Do you find that you tend to reach out for fatty or protein-rich foods? If that’s happening, it could be the reason why you have little energy and feel weak or fatigued at odd hours during the day. Fiber gives you energy all day while eliminating toxins from your body, hence balancing your diet. So your lack of energy could also point to a lack of fiber in your body!

Tip: The next time you feel the need to reach out for something sweet when you’re feeling tired, why not eat a banana or any of these energy-boosting foods?


4) You have toilet trouble

The knee is one of the most devastating weapons in Muay Thai.

It’s no secret that fiber enables you to regularly visit the toilet (to do number 2) so as to eliminate your body’s toxins and stools. If you’re constipated or have irregular bowel movements, then you’re probably not consuming enough fiber. This is because a healthy colon has frequent, regular bowel movements. Foods that are low in fiber usually take a longer time to digest, hence leading to loose stools and irregular bowel movements.

Tip: For improved bowel movements, add chia seeds to your cereals, smoothies, yogurt, oats or salads. Besides being loaded with fiber, this superfood also helps you have more regular bowel movements. Of course, you need to ensure that you drink plenty of water as well!


5) You’ve been gaining weight

It is important to maintain a balanced diet if you lead an active lifestyle.

It is important to maintain a balanced diet if you lead an active lifestyle.

When you don’t eat enough fiber, it’s harder to manage your weight as your body has a harder time breaking down carbs. What’s more, you have a higher chance of overeating when you don’t eat enough fiber as you will get hungry more easily (see #1!) So if you want to lose the unwanted weight, then start substituting your unhealthy snacks with fiber-rich ones!

Tip: It’s all about snacking smart. Replace your favorite sugary treats with fruits, almonds, walnuts or peanut butter crackers.


If you find that you lack the fiber your body requires, then it’s time to fuel up properly with nutritious fiber-rich foods! Believe us, your body will appreciate these healthy changes, however small they might seem.

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