Risk Of Diet Lack In Fiber

Filed under: Cholesterol, Conditions & Diseases, Dieting, Expert Tips & Advice, Nutrition, Weight Loss
Share

Are you at risk? Find out the dreadful warning signs if you are at risk and protect your health. Is your diet lack fruits, vegetable, and whole grains? If you answer is yes, you may not getting all the fiber you need. This will increase your risk of having many kinds of illnesses like heart disease, cancer and even weight gain.

Though signs and symptoms of having poor fiber diet are not always clear, there are four warning signs for you to watch for:

1. Weight Gain

Fiber also known to contribute to satiety. Satiety is the mood of fullness you get after having a meal. Failure of experiencing this feeling it means that you are eating more than your body needs.

Prevention: Meet your recommended dietary goal of 25 to 35 grams of fiber a day by enjoying high fiber rich foods such as whole grains, fresh fruits, and seasonal vegetables. Choose fiber rich foods that suit your preferences for you to eat more.

2. Blood Sugar Fluctuations

If you are diabetes and experiencing blood sugar level irregularity talk to your doctor immediately because it may be a sign that you are not getting enough fiber.

Prevention: Increase intakes of high fiber foods, fiber delays absorption of sugar into the blood, try eating fresh beans, peas and brown rice. Discuss all the necessary changes on your diabete4s management plan with your doctor.

3. Constipation

If your bowel movement is irregular or you are having 3 bowel movement a week and you are stool is are hard and dry, you are definitely constipated. Constipation is cause by lack of fiber in the diet, but too little exercise and certain medications and supplements are also one of the leading causes of constipation.

Prevention: Eating more fibrous food such as apples, carrots, raspberries, broccoli, and whole grains to your diet may help if your constipation is diet related. High fiber rich foods will help to form soft, bulky stools, and preventing and relieving you from constipation. Add fiber to your diet slowly so that your body will get use to it. Help yourself by drinking plenty of fluids and exercise for healthy lifestyle.

4. Diet-Related Nausea and Tiredness

High calorie diet rich in high protein foods like meat, eggs and cheese may lead to increase cholesterol level and leave you feel nauseous, tired and weak.

Prevention: Boost your diet with foods that are rich in dietary fiber together with vitamin and mineral-rich whole grains, vegetables and fruits your body needs, and forget about fatty foods.