Due to the fast pace of life, unbalanced nutrition and processed food, we often do not get the most important substances, and one of them is fiber, which is necessary for the proper functioning of the body. Most people don't even realize that there is a lack of fiber in their daily diet, and this deficiency is quietly damaging health, slowly increasing the risk of various diseases. So what are the signs that our body is dealing with a lack of fiber and how can we ensure that we consume a sufficient amount of it every day?
Lack of fiber is a global problem
The European Food Safety Authority (EFSA) recommends that adults consume at least 25 grams of fiber per day. However, the reality is that in many countries, including Lithuania, this number is much lower. On average, a person in Lithuania consumes about 20 grams of fiber per day. This deficiency is closely related to the low consumption of fruits, vegetables and berries, which are the main sources of fiber. True, a similar trend is observed not only in Lithuania, but all over the world. Studies show that lack of fiber is becoming a global health problem. A long-term lack of them in the body can cause serious health problems, which often appear only after many years.
Increases the likelihood of cancer
Fiber is essential for the proper functioning of the digestive system and overall health of the body. They not only help maintain a healthy gut, but also regulate blood sugar levels and lower cholesterol levels. Fiber consumption is also associated with longer life expectancy and good health. According to the World Health Organization, a lack of fiber increases the risk of cardiovascular disease, type 2 diabetes and certain cancers.
In addition, fiber plays an important role in the slimming process. They provide a feeling of satiety and help control appetite, so people whose diet is rich in fiber are less likely to be overweight and have metabolic diseases. In other words, fiber is the body's natural helper in maintaining optimal body weight and well-being.
Signs that the body lacks fiber
In the absence of fiber, digestive problems are the first to be encountered - constipation, bloating, reflux or other intestinal disorders may occur. Poor digestion associated with a lack of fiber can also be reflected in the skin, causing rashes or acne. But there are other signs that your body may be lacking in fiber. One of them is fatigue and lack of energy. A lack of fiber can lead to poor absorption of food, which lowers our energy levels. When the body is faced with a lack of fiber, sudden fluctuations in blood sugar levels and an increased need for sweets are also possible.
If you notice a sudden, as if out of nowhere, weight gain, this can also be a sign of fiber deficiency. Lack of satiety caused by low fiber can lead to overeating and weight gain. One of the signs of fiber deficiency can be impaired concentration or poor quality sleep. So if you notice at least one of these symptoms, it's worth thinking about changing your diet.
Getting enough fiber is easy
It's important to include more fruits, vegetables, whole grains, and legumes in your diet to ensure you're getting enough fiber on a daily basis. If you are not sure whether you will be able to get the necessary amount of fiber from food, you can choose fiber supplements. One of these is "fruttberry + fiber". It is a unique product made from 44 natural ingredients and 76% fiber, and only 11 kcal per portion. The product fruttberry fiber is useful for intestinal health, weight control, cholesterol balance and good digestion. This is a great way to supplement your diet with fiber and take care of your digestive tract. All ingredients in this product are 100% organic. natural, so you won't find any additives, sweeteners or other flavor enhancers in them. The mixture contains such natural ingredients as white plantain, agave inulin, glucomannan contained in leopard amorphophala root extract and over 40 different fruits, berries, vegetables, adaptogens, antioxidants and other ingredients naturally found in nature. The mixture is made in Lithuania, taking into account the recommendations of nutritionists. Great product for weight loss and a healthier lifestyle.
It is also important to remember that in order for fiber to be effective, it must absorb water, so it is very important to consume sufficient fluids at the same time. Without water, fiber may not help achieve the desired results, and may even cause additional digestive problems, such as constipation.