Watch Out For These Signs Of Fibre Deficiency

Fibre is the one nutrient most people think of as “helpful for digestion,” but its benefits go far beyond that. Dietary fibre is the indigestible parts of plant foods such as whole grains, fruits, vegetables, legumes, nuts and seeds and helps keep bowel movements regular, feeds beneficial gut bacteria, lowers cholesterol, improves blood-sugar control and is linked to lower risk of heart disease, type-2 diabetes and some cancers. Studies support that fibre is a quiet superstar for metabolic and gut health. Let's discuss some common signs that will help you identify whether or not you have a fibre deficiency.

Common signs that might suggest you're not getting enough fibre

1. Infrequent or hard stools

If you strain, pass hard stools, or go fewer than three times a week, low fibre is a common cause. Insoluble fibre adds bulk and softens stool, making bowel movements easier. Increase whole grains, vegetables, fruits and legumes gradually.

2. Feeling constantly hungry or overeating

Fibre increases satiety by slowing stomach emptying. If you feel hungry soon after meals, your plate may be low in fibre and protein. Add beans, lentils, oats, flaxseed or a fruit to meals.

3. Frequent bloating or irregular bowel habits

Sudden increases in fibre can cause gas and bloating; but persistent bloating with irregular stools may point to a low-fibre diet that also lacks diverse gut bacteria. Increase fibre slowly and hydrate. A short trial of soluble fibre (oats, psyllium) often helps.

4. High LDL or ‘bad' cholesterol or family history of heart disease

Soluble fibre like oats, barley and pulses lowers LDL cholesterol by binding bile acids. Persistently high LDL despite other measures suggests you should check fibre intake.

5. Difficulty controlling blood sugar after meals

Low fibre meals cause faster glucose spikes. If your post-meal sugars are high, adding fibre through salad, legumes, whole-grain roti, etc. can blunt those peaks and slow absorption.

6. Frequent haemorrhoids or painful straining

Hard stools and straining contribute to haemorrhoids. A fibre-rich diet softens stools, reducing strain and the pressure that worsens haemorrhoids.

7. Unexplained weight gain or trouble losing weight

Fibre helps you feel fuller on fewer calories and improves portion control. If weight is creeping up despite diet efforts, low fibre could be part of the problem.

8. Relying on laxatives or enemas

Dependency on stool-softeners may hide low dietary fibre. Work on a gradual, food-based approach first; most people benefit from adding whole plant foods rather than long-term laxative use.

9. Frequent intestinal discomfort after fatty meals

Fibre (particularly soluble fibre) helps regulate how the gut handles fats and slows digestion. If fatty meals frequently upset you, experiment with adding fibre and smaller portions.

10. You eat very few whole plant foods

The simplest sign: your diet lacks whole fruits, vegetables, pulses, nuts and whole grains. If most carbs you eat are refined like white bread, polished rice or sweets, your fibre intake is almost certainly low. The fix is straightforward: swap refined items for whole-food versions.

Fibre isn't a minor “bonus” nutrient , in fact, it's central to gut, heart and metabolic health. If you see several of the signs above, look candidly at your plate: small, consistent changes like more lentils, one extra fruit, switching to whole grains, etc. will usually restore fibre levels and produce measurable health benefits within weeks to months. Move slowly, stay hydrated, and check with your doctor if you have bowel disease, severe symptoms or are on medication that could be affected by rapid dietary change.

References

The Health Benefits of Dietary Fibre — NCBI / NIH — 2020.

The Importance of Dietary Fiber for Metabolic Health — NCBI / NIH — 2023.

High Fiber Diet — clinical overview — NCBI Bookshelf / StatPearls — 2023.

Dietary Guidelines for Indians (ICMR-NIN) — National Institute of Nutrition (India) — 2024.

Dietary fiber influence on overall health, with an emphasis on… — NCBI / NIH — 2024.

Dietary fiber in irritable bowel syndrome (review — effects and tolerability) — NCBI / NIH — 2017.