Fiber is one of the less flashy nutrients. It doesn’t get the glamour of building big muscles like protein or supporting brain function like healthy fats. But don’t let its understated reputation fool you. This quiet, hard-working nutrient maintains the upkeep of crucial digestive and bodily processes. And, if you’re not getting enough, your body will let you know. A deficient diet will quickly result in noticeable signs you’re not getting enough fiber.
Meet the experts: Samantha Peterson, R.D., founder and CEO of Simply Wellness; Erin Barrett, Ph.D., director of product innovation and scientific affairs at Shaklee; Amy Davis, R.D.N., Live Conscious nutrition consultant; Matt Landry, Ph.D., R.D.N., assistant professor at UC Irvine Joe C. Wen School of Population & Public Health.
Fiber is a complex carbohydrate found in plant-based foods. Unlike other types of carbs, the human body is unable to digest fiber, so it moves through your digestive system entirely intact. It’s best known for its helpful ability to relieve constipation, but that is only one small part of what fiber can do. “Fiber is your body’s built-in cleanup crew,” says Samantha Peterson, R.D., founder and CEO of Simply Wellness. It regulates blood sugar, blood pressure, and cholesterol levels, and keeps you feeling full for longer. Studies show that high-fiber diets can help reduce your risk of cardiovascular disease—the leading cause of death in the United States—and colorectal cancers.
How much fiber should you be eating?
Despite fiber’s long and impressive list of contributions to your body, most Americans don’t eat enough of it. The specific, down-to-the-gram amount you should be getting depends on your sex, age, and personal health history. Mayo Clinic recommends that for every 1,000 calories an adult eats, they should try to have 14 grams of fiber. However, studies show that most Americans are only getting half of that recommended intake. “People may not realize how much fiber they need,” says Erin Barrett, Ph.D., director of product innovation and scientific affairs at Shaklee. “Without that understanding, it’s easy to fall short.” She also points to the inaccessibility of fresh produce and the over-reliance on low-fiber, heavily processed foods as part of this gap.
But doing the math every day isn’t always feasible, which is why it’s important to be able to recognize your body’s signs you’re not getting enough fiber in your daily diet. Let’s get into them.
Signs you’re not getting enough fiber
Being backed up
The experts we spoke to agree: Constipation is a classic sign you need more fiber. “Without enough fiber, waste moves slowly through our intestines, becoming hard and difficult to pass,” Matt Landry, Ph.D., R.D.N., assistant professor at UC Irvine Joe C. Wen School of Population & Public Health, explains. If you’ve gone a few days without spending time on the toilet, low fiber may be to blame, Peterson says.
Irregular bowel movements
Irregular poops—poops that are infrequent, uncomfortable, or unusual-looking—are another telltale sign you’re low on fiber. “Fiber bulks up the stool and helps move things along,” explains Amy Davis, R.D.N., Live Conscious nutrition consultant. Without enough fiber, your poops may be small, hard, and pebble-like, rather than healthy, smooth, and continuous.
Hemorrhoids
Fiber famously helps to prevent constipation, which is helpful because being backed up can cause issues all the way through to the very end of the digestive tract. If you spend too much time sitting on the toilet or have to strain to pass stool, it can put strain on the veins in your anus and rectum, causing hemorrhoids. These swollen veins can cause itchiness, bleeding, or even pain.
Always feeling hungry
If you’re constantly craving snacks—or feeling hungry right after you’ve eaten—you may need more fiber in your diet. “Fiber helps increase satiety by slowing digestion and promoting a feeling of fullness,” Barrett explains. “Without it, meals may not feel as satisfying.” Not getting enough fiber may also lead to a blood sugar spike or crash, Peterson notes, which may cause you to crave sweets and other foods, per the American Diabetes Association (ADA).
Brain fog and bad moods
Suddenly feeling grumpy or struggling to focus? Peterson and Davis say these could be signs you’re low on fiber. “Not getting enough fiber can impact your mood,” Davis says. That’s because fiber helps regulate your gut, Peterson explains. And your gut produces important neurotransmitters, like mood-regulating serotonin, feel-good dopamine, calming GABA (gamma-aminobutyric acid), and brain-friendly glutamate.
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Bloating after meals
When you don’t get enough fiber, it can throw off your entire digestive tract—causing symptoms like gas, bloating, and general discomfort. “Fiber helps regulate digestion, feed your gut bacteria, and stabilize blood sugar,” Peterson says. “Without it, your whole system can feel off.” Low fiber can disrupt the delicate balance of bacteria in your gut, Barrett adds, causing your digestive system to go haywire.
Having dull skin
One lesser-known symptom of too little fiber? “Dull skin,” Peterson says. And research on the gut-skin axis furthers this concept. The idea is that your gut and skin microbiomes are related, so what’s good for one is good for the other—and vice versa. Studies suggest that fiber can help fight acne and heal wounds. Fiber also helps reduce inflammation, Davis points out, which is associated with a range of skin conditions, per the Cleveland Clinic.
High cholesterol levels
Fiber helps your body get rid of excess cholesterol. “[So,] inadequate fiber intake may make it harder to manage healthy cholesterol levels,” Barrett explains. This is more likely to affect you if you already have high cholesterol, or if your diet is high in saturated and trans fats, which can lead to high cholesterol, per the Mayo Clinic.
Sluggishness
If you feel tired on and off or find yourself crashing after lunch, pay attention to what you’re putting on your plate. “Fiber’s other role is helping to stabilize blood sugar levels,” Landry says. “So someone who doesn’t consume a lot of fiber might experience energy crashes throughout the day because of spikes and drops in their blood sugar.”
Weakened immune system
Immune cells are distributed throughout your body, but 80% of them live in your gut, per the Cleveland Clinic. And since fiber keeps your gut healthy, it shouldn’t surprise you to learn it plays a role in your immune system. “Fiber feeds the good gut bacteria that produce anti-inflammatory compounds and strengthen the immune system,” Davis explains. So if you’re getting sick more often or struggling to shake that cold, check your fiber intake—you may need more.
How to add fiber into your daily diet
If you’ve realized you’re not eating enough fiber, where should you look to make up the difference? After all, it’s not like fiber just grows on trees. Well, actually, in the case of avocados, pears, apples, and plenty of other fiber-rich foods, it often does.
Adding more fiber into your diet doesn’t have to be a big to-do. “Aim to include at least one fiber-rich food at every meal, such as berries at breakfast, beans at lunch, and a veggie side at dinner,” says Davis. She adds that fiber needs to be paired with proper hydration to do its job, so make sure you’re hitting your daily hydration goal as well.
When adding fiber into your diet, it’s important to start slowly. Landry explains that a sudden increase in fiber can upset your stomach, leading to flatulence or bloating. However, this isn’t necessarily a sign to stop. Your body just needs a bit of additional time to adjust to this new amount. Being aware of how much fiber you regularly consume and then slowly adding in more is often the best place to start.
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