What is Fibre Deficiency?
Fibre deficiency occurs when you don't consume enough dietary fibre, an essential nutrient found in plant-based foods. A lack of fibre can lead to various health problems.
Several signs indicate you might be deficient in fibre. These include:
- Constipation: This is a common symptom, characterized by infrequent or difficult bowel movements. Source: MedicineNet
- Bloating: Feeling full and uncomfortable in your abdomen. Source: AYU Health
- Frequent Hunger: Feeling hungry soon after eating, possibly due to insufficient satiety from a low-fibre diet. Source: AYU Health
- High Cholesterol: Insufficient fibre can contribute to elevated cholesterol levels. Source: AYU Health
- Haemorrhoids: Also known as piles, these are swollen veins in the anus and rectum. Source: AYU Health
Beyond these symptoms, long-term fibre deficiency significantly increases your risk of serious health conditions, including:
- Irritable Bowel Syndrome (IBS): A chronic condition affecting the large intestine. Source: Better Health Channel
- Diverticulitis: Inflammation or infection of small pouches in the digestive tract. Source: Better Health Channel
- Heart Disease: A low-fibre diet is linked to a higher risk of heart disease. Source: Better Health Channel, Source: American College of Nutrition
- Certain Cancers: Including bowel, liver, and breast cancer. A low-fibre diet increases the risk of these cancers and overall cancer mortality. Source: Better Health Channel, Source: NCBI
Increasing Fibre Intake
Fortunately, addressing fibre deficiency is relatively straightforward. Focus on incorporating more high-fibre foods into your diet. Examples include:
- Fruits and Vegetables: Apples, pears, beans, lentils, and leafy greens are excellent sources. Source: Gainful
- Whole Grains: Opt for whole-wheat bread, brown rice, and oats over refined grains.
- Legumes: Lentils, chickpeas, and beans provide substantial fibre. Source: Gainful
- Nuts and Seeds: Almonds, chia seeds, and flaxseeds are good sources of fibre. Source: Gainful
Remember to gradually increase your fibre intake to avoid discomfort like gas and bloating. Consult a doctor or registered dietitian if you have concerns about fibre deficiency or are experiencing persistent symptoms.
