What Happens When You Don’t Eat Enough Fiber?

By Lizzie Streit, MS, RDN, LD 

Fiber, an indigestible carbohydrate found in plant foods, is so important for optimal health. Getting enough fiber supports good digestion, helps keep you satisfied between meals, and even benefits the heart. 

Adults should aim to eat about 25 to 30 grams of fiber per day. The best sources of fiber in the diet are fruits, vegetables, whole grains, and legumes. If you don’t regularly eat these foods, you may not be consuming enough fiber. Here’s what happens with a low fiber intake. 

1 – Inadequate fiber consumption may increase the risk of heart disease. 

Dietary fiber is thought to reduce many of the risk factors for heart disease. Consuming soluble fiber, found in oatmeal, barley, legumes nuts, and seeds, can decrease blood levels of total cholesterol and “bad” LDL cholesterol. Fiber may also help lower blood pressure. 

Studies suggest that high fiber intakes are linked to significant reductions in the relative risk of heart diseases and stroke. If you don’t eat enough fiber but want to reap these benefits, start by gradually increasing your intake. Have oatmeal for breakfast a few days a week, and add a spoonful of chia seeds to yogurt at snack time. 

2 – Not getting enough fiber may impact weight management. 

Eating a fiber-rich meal full of plant foods can improve satiety. When you regularly incorporate non-starchy vegetables and complex carbohydrates like fruits, whole grains, and legumes at meals, you’ll feel less inclined to reach for more food in between meals. Increased fullness and reduced appetite both help promote weight loss. 

3 – You may move your bowels too much or too little. 

Fiber passes through the intestines undigested and is therefore necessary for healthy bowel movements. Soluble fiber helps absorb water in the GI tract so that stools can form and pass through smoothly. Not getting enough soluble fiber may contribute to diarrhea. Insoluble fiber pushes food through the digestive tract, which helps keep things moving and prevents constipation.  

Most foods with fiber contain a mix of soluble and insoluble. Oatmeal is a particularly good source of soluble fiber, while wheat bran is high in insoluble fiber. However, keep in mind that getting too much fiber can actually cause constipation. It’s important to increase your fiber intake gradually, avoid going over the recommended amounts, and drink enough water to prevent bloating, gas, stomach pain, and constipation. 

4 – A lack of dietary fiber may negatively impact blood sugar regulation.  

Individuals with diabetes or blood sugar issues can benefit from getting enough fiber. Soluble fiber in particular acts as a buffer for the absorption of sugar in the body and can prevent blood sugar spikes after eating. It may also improve fasting blood sugar levels and increase insulin sensitivity. Good blood sugar regulation is vital for reducing the increased risk of heart disease and other complications that’s associated with diabetes. 

5 – You may not live as long. 

Did you know that eating fiber may also increase longevity? Observational studies suggest that eating a fiber-rich diet is linked to a lower risk of death from all causes, as well as from cardiovascular, infectious, and respiratory diseases. While fiber itself exhibits specific benefits in the body, particularly related to heart health and blood sugar management, fiber-rich foods also contain other beneficial nutrients and compounds that promote health. 

Note from Healthy For Life Meals: Our chef-prepared meals are packed with high fiber foods! Each menu meets or exceeds the recommended daily intakes for fiber. Get started with one of our 1200, 1500, or 2000 calories-per-day plans today, and reap the many benefits of a fiber-rich diet.