Fiber is a type of carbohydrate in plant-based foods that the body cannot digest completely. According to Dr. Geetika Chopra (clinical nutrition expert in India), fiber plays an important metabolic role and is divided into two main types: soluble and insoluble.
Soluble fiber when encountered with water will form a gel-like substance, which helps slow down the digestion and absorption of nutrients. Its main role is to stabilize blood sugar levels, nourish beneficial bacteria and reduce bad cholesterol (LDL) by binding to bile acid.
When gut bacteria digest this type of fiber, they create short-chain fatty acids that help reduce inflammation. Conversely, insoluble fiber will not dissolve in water, helping to increase stool volume and promote food to move faster through the intestines, thereby effectively preventing constipation.
Dr. Chopra noted that fiber deficiency not only causes constipation but also has other subtle signs that are often overlooked.
Frequent hunger: Lack of fiber causes food to be digested quickly, causing hunger to return early.
Energy reduction: Blood sugar levels increase and decrease suddenly after eating, causing fatigue and mood changes.
Bloating and indigestion: Food stagnates for a long time in the digestive tract, causing discomfort after meals.
Sugar cravings: A low-fiber diet disrupts energy balance, leading to a craving for sweets.
Skin problems: Poor gut health can make skin dull and reduce immunity.
Chronic low fiber levels are associated with many dangerous diseases. Lack of soluble fiber causes cholesterol to build up in arteries, increasing the risk of heart disease. It also reduces insulin sensitivity, leading to type 2 diabetes. In particular, this deficiency causes intestinal biological disorders, increasing harmful bacteria, causing chronic inflammation and colon problems such as diverticular disease.
Fiber is abundant in natural foods such as fruits (apples, pears, guavas, berries, bananas), green vegetables (carrots, broccoli, spinach), cereals and nuts (oats, brown rice, almonds, chia seeds, flaxseeds), and beans ( lentils, chicken beans).
To increase safe fiber, you should do it gradually for 1-2 weeks so that the gut microbiome can adapt in time. The most important thing is to drink enough water, because fiber absorbs water very strongly. If dehydrated, constipation will become worse.
If dietary adjustments do not improve digestion, or signs such as blood in the stool, severe abdominal pain, prolonged bloating, and unexplained weight loss appear, you need to see a doctor immediately for professional advice.
