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Try Demo

Your Lack of Fiber May Be Making You Sick

3–5 minutes

Fun Fact: You are probably not getting enough fiber…. and this could be the reason why you don’t feel as good as you should.

The American Heart Association recommends adults to eat 25-30g of fiber from food daily. I recommend more. I believe that we should be eating anywhere from 35-45g of fiber from food daily (as tolerated). The reason is because fiber is great for more than just adding bulk to the stools and helping us to be cleaned out daily. Fiber affects our hormones, blood sugar, cholesterol, and so much more. Basically, it affects our mind, body and soul. Not kidding. If you’re not eating enough fiber, you may suffer from the following symptoms:

  • Constipated (and may have hemorrhoids because you are pushing too hard)
  • Bloated because lack of motility (often leading to a lack of appetite)
  • Starved good bacteria in the gut (which may show up as inflammation, constant colds and chronic diseases)
  • You’re hungry when you actually eat meals (I’m talking right after)
  • Feeling tired and fatigued all the time
  • Can’t lose weight no matter how much you exercise
  • Uncontrolled blood sugars
  • High cholesterol

First off, let’s talk about the basics. Fiber can show up in 1 of 2 ways. Soluble and insoluble. Soluble fiber dissolves in water and forms a gel. If you have ever heard of psyllium husk – that grainy, powdery stuff that you mix in water (and drink before it becomes.. undrinkable) – that’s one example of soluble fiber. Insoluble fiber is what we usually associate with fiber. This glorious stuff adds bulk to your stool. If you’re constipated or have loose stools, this can help. Both types of fiber are important. 

What You May be Forgetting When Increasing Fiber

  • Increase your fiber intake SLOWLY – When implementing healthier habits into our lives, it is important to remember “Slow and steady wins the race”. increasing fiber too quickly could show up as gas, bloating, cramping and constipation. Before you start increasing, record a couple days of your intake. See what your baseline is FIRST. After you establish the baseline, start adding 3-5g every week until you reach your goal intake and then keep up with it. This gives your body the capacity to slowly adjust.
  • Drink more water – when we add more bulk to the bowels, we need to thin it enough to get the right consistency for smooth sailing (if you know what I mean). If you are starting to introduce more fiber and are beginning to experience symptoms such as constipation or bloating, take inventory. Record how fluids you are consuming. Fiber and hydration go hand and hand so if you increase one, you should increase the other. 
  • walk/move more – walking aids in digestion and just like previously stated: If you are starting to introduce more fiber and are beginning to experience symptoms such as constipation or bloating, take inventory. As walking stimulates your stomach and intestines, you may have to help your body get used to the fiber load. Remember, we are adding bulk to the bowels so the body has a larger load to move.
  • Introduce probiotics – Fun fact: this article is about increasing PREBIOTICS! Yep folks, fiber is a prebiotic, basically food for probiotics. Probiotics break down fiber and other goodies to make the gut the glorious place that it is.

How to Increase Fiber

  • Increase fruits and veggies – adding an extra fruit or veggie during meal and snack time is the easiest way. You’re already eating at the time, just sneak in an extra serving.
  • Switch white to brown – BREAKING NEWS: the average white bread and white rice has MINIMAL fiber. How can we remedy this? Switch it out. White bread for wheat or multi-grain bread. White rice for brown rice. 
  • Beans! – Beans, beans, magical fruit. The more you eat the more you *Toot* (but not if you use the tips from above). Beans are an amazing source of fiber! Here’s the caveat: when using canned beans, drain and rinse them really well before eating (if you don’t, the beans will make you toot.. And bloat). I recommend
  • Fortify your snacks – here’s the hack: make a platter. If you want chips, fine. Eat the chips but put it on a plate (stop eating it out of the bag!). Add some carrot sticks or celery sticks. Add hummus to dip into. Also, add a fruit.  NOW THAT’S A SNACK (remember to add some protein but that’s not what this article is about)

I hope this was a helpful read. Don’t forget to check out the freebies page and download the fiber checklist to help you reach your fiber goals.