you are constipated
Insoluble fibers promote transit. One of the most common signs that you are lacking in fiber is constipation.
If you avoid fibers because you are afraid of bloating or find it difficult to bear them, change your diet gradually and sprinkle legumes with cumin which limits digestive pain.
You have high cholesterol
Soluble fibers have the virtue of reducing the rate of bad cholesterol. They work as a trap to bind to cholesterol in the digestive system and eliminate it naturally from the body.
You are hungry 45 minutes after your meal
If you feel hungry soon after your meal, chances are you haven’t eaten enough fiber. Indeed, the fibers have a satiating power and accelerate the process of satiety. They allow you to feel your stomach full and limit the hunger during the day.
you are overweight
Fiber helps to lose weight. Soluble fibers have the particularity of forming a kind of gel in the digestive tract, where they bind to fats and slow down the digestion of carbohydrates. They therefore limit the absorption of calories by the body. In addition, they avoid too much stress on the insulin involved in weight gain.
Tips for eating more fiber
Eat more organic fruits (to keep the skin richer in nutrients), vegetables and pulses. Replace refined (white) grains with their whole grain counterparts.
Add dried fruits (almonds, walnuts, pistachios, figs, dried apricots and dates) to your raw vegetable or fruit salads. And don’t forget legumes or pulses (chickpeas, lentils, split peas, kidney beans, etc.) in your diet.
Insufficient consumption of dietary fiber (pulses, brown rice, wholemeal pasta, fruit, bread) can increase the risk of cardiovascular disease, obesity, type 2 diabetes and colorectal cancer and promote weight gain.
According to a 2011 American study “Dietary fiber intake and mortality” involving 388,122 people aged 50 to 71 followed for 9 years, regular consumption of dietary fiber leads to a 22% reduction in early mortality and is associated with a reduction 34% for cardiovascular mortality, 46% for mortality from respiratory diseases and 59% for infectious diseases.
