Fibre deficiency: Symptoms and fast solutions

You hear it all the time: “fibre is important.” Sounds great, but… what exactly do they do? And more importantly: how do you notice that you’re not getting enough fibre? In this blog, we’ll explain everything about fibre, the symptoms of a fibre deficiency, how much you actually need, and what to eat to keep your fibre intake on point.

What is fibre?

Fibre, also known as dietary fibre, is a type of carbohydrate found only in plant-based foods. Vegetables, fruit, legumes, potatoes, nuts, and whole grains are good sources of fibre. Unlike other carbohydrates, your body doesn’t break down dietary fibre into sugar. Instead, it travels mostly undigested through your intestines, where it has a positive impact on your digestion.

What’s the difference between soluble and insoluble fibre?

Fibre comes in two types: soluble and insoluble. Both are important for your health, but they work a little differently:

• Soluble fibre dissolves in water and forms a soft, gel-like substance in your intestines. These fibres help slow the absorption of carbohydrates and may support a balanced blood sugar level and healthy cholesterol. You’ll find them in foods like oats, apples, citrus fruits, legumes, and barley.
• Insoluble fibre doesn’t dissolve in water but adds bulk to your stool. It helps maintain smooth bowel movements and supports a regular digestive rhythm. You get them from whole grains, nuts, seeds, and vegetables like cauliflower and green beans.

Why is fibre important?

Fibre is essential in your diet. It supports healthy digestion and gives you a nice, full feeling. fibre also acts like a sponge in your gut, soaking up water and giving your stool volume so it moves through smoothly. That’s why drinking enough water is so important.

Symptoms of a fibre deficiency

Fibre is essential for a smooth digestive process. But if you’re not eating enough of it, your body will usually let you know. According to the Nutrition Center, a lack of fibre can lead to the following symptoms:

• Hard-to-pass stools: You go to the toilet less often or with difficulty.
• Bloated feeling: Like you’ve swallowed a balloon after lunch.
• Irregular bowel movements: From constipation to diarrhea—your gut is confused.
• Hunger shortly after eating: fibre helps you feel full for longer.
• Stomach aches or gurgling: Your belly is working overtime when something’s missing.

Do you often have stomach complaints or trouble with your bowel movements? There’s a good chance your diet could use a fibre boost.

How much fibre do you need per day?

The recommended daily intake of fibre is:

• For women: at least 25 grams per day
• For men: at least 30 grams per day

Your exact fibre needs may vary. In general: the higher your energy needs, the more fibre you’ll need through food.

Tip: Notice people who always pick whole grain instead of white? Yep… smart move. Simply switching from white to whole wheat bread or pasta gives you a hefty extra fibre boost. It might take some getting used to at first, but trust us: you’ll be a fan of the flavor faster than you think.

In which food is fibre found in high amounts?

The good news is, you don’t need to search far and wide for fibre-rich products. They’re right there in the supermarket—if you know where to look. Often, you can easily swap low-fibre items for fibre-rich alternatives. But keep in mind: not all fibres are the same. That’s why it’s smart to vary your sources. These foods are packed with fibre:

• Vegetables: broccoli, carrots, Brussels sprouts, kale, spinach, artichoke, beetroot, bell pepper, and celery
• Fruits: apples (with skin!), pears, raspberries, bananas, oranges, blackberries, and avocados
• Whole grain products: whole wheat bread, whole wheat pasta, and brown rice
• Legumes: lentils, chickpeas, kidney beans, and brown beans
• Nuts and seeds: almonds, chia seeds, and flaxseeds

Tip: Need some help? Supplements like Psyllium Husk fibres are great for giving your fibre intake an easy boost

What to eat if you’re constipated?

Do you often suffer from constipation or sluggish digestion? Then it’s time to stock up on fibre-rich products. Try thinking about how you can add a little more fibre to each meal during the day. For example:

• A fibre-rich breakfast like Protein Oat Meal or Instant Protein Oats
• A fresh salad with chickpeas and a variety of raw vegetables
• Snacks like an apple with skin, a handful of nuts, or a whole wheat cracker

Important: fibre works best when you drink enough water. So if you’re putting in the effort to eat more fibre, make sure you’re drinking enough water too.

Examples of fibre-rich dinners

Want to eat fibre-rich at dinner too? Smart choice! Try:

• Whole wheat pasta with lentil sauce and lots of veggies
• Quinoa salad with black beans and avocado
• Veggie curry with chickpeas and brown rice
• Casserole with Brussels sprouts, carrots, and sweet potato

A tasty dessert after dinner? Go for an extra portion of Delicious Breakfast. Not just great for breakfast, but also as a snack or light meal later in the evening

Can you eat too much fibre?

Yes, you can! Especially if you suddenly pile a load of fibre onto your plate without drinking enough. fibre needs fluid to do its job properly. If you don’t? You might experience:

• Bloated feeling: Like your belly suddenly grew three sizes.
• Stomach pain: Your intestines are working overtime—not in a good way.
• Gas: Let’s just say… you’ll hear yourself more than you’d like.

Build up your fibre intake slowly and drink plenty of water. Especially when transitioning to a fibre-rich diet, this is the best way to keep your tummy happy.

Can you eat too little fibre even if you eat healthy?

Absolutely. Even if you eat lots of fruit and veggies, you can still fall short on fibre if you often eat white bread, white rice, or processed foods. That’s why it’s important to eat whole grain products, legumes, and seeds to hit your fibre goals.

Easy ways to get more fibre

Want to get more fibre without hassle? Have a closer look at your current diet and make sure fibre-rich foods are a consistent part of your daily routine. Try Psyllium Husk fibres and Instant Protein Oats to easily create a fibre-rich breakfast.

How quickly do you notice a difference when you eat more fibre?

Every body is different. Some people notice improved bowel movements in just a few days. For others, it may take a week or longer. When you switch to a fibre-rich diet, it’s best to ease into it. Always drink enough water and give your body time to adjust.