Doctor shares eight signs of a fibre deficiency – what you can do to prevent it

Diet plays a huge role in our overall health, with certain food groups, vitamins and minerals important for various bodily functions.

Fibre is a type of carbohydrate that cannot be completely digested by the body.

It has been linked to a lower risk of serious health conditions and diseases such as heart disease, stroke, type 2 diabetes and bowel cancer.

For this reason the UK Government recommends we should eat around 30 grams of fibre a day, although most people only eat about 20 grams.

With this in mind, Doctor Deborah Lee, from Fox Online Pharmacy, spoke exclusively with Express.co.uk about the signs of a fibre deficiency.

“Fibre is essential for a healthy human diet, and not ingesting enough fibre has serious health consequences,” she said.

Constipation

Dr Lee said: “We know that lack of fibre leads to hard stools which are difficult to pass. This results in tummy pain, straining on the toilet, piles and rectal bleeding.

“Fibre bulks out the stool, exerting pressure on the intestinal walls, and stimulating the muscular contractions (peristalsis) that propels the gut contents on its journey.

“It’s important to drink plenty of water along with ingesting fibre, as it swells in the gut, and without this, there is a risk of dehydration. Too little fibre has the reverse effects.”

Haemorrhoids (piles)

She explained: “These are swollen veins around the anus or up inside the rectal canal. They can become inflamed, causing pain on trying to open your bowels, and sometimes bleed.

“Piles can be caused by constipation as straining to pass a hard stool increases the pressure in these veins.

“Not having enough fibre can be a cause of haemorrhoids, but also, if they are already present, it will make symptoms worse.”

Not feeling full after meals

“Fibre delays the rate of gastric emptying, so a high-fibre meal will stay in the stomach longer than a low-fibre meal, helping you feel fuller for longer,” she said.

“Increasing the fibre content of your diet can help you feel less hungry and help you lose weight. A lack of fibre makes you want to keep snacking and eating.”

Not being able to lose weight

She continued: “In fact, if you find it impossible to lose weight, one common reason is a low-fibre diet.

“Studies have shown that fibre can bind to some foods and even delay or prevent absorption, helping reduce daily calorie intake.”

Fatigue

“The fibre content of your diet also helps control the rate at which sugar (glucose) is absorbed into the bloodstream,” Dr Lee said.

“A high-fibre diet means glucose is absorbed slowly, helping to keep blood glucose levels stable and to avoid the spikes and troughs that can occur if fibre is too low.

“The fibre content of the diet is especially important for those with diabetes.”

High cholesterol

She said: “Fibre helps reduce cholesterol absorption from the gut into the bloodstream.

“According to a 2013 study in the BMJ, for each seven grams of fibre eaten per day, your risk of heart disease falls by nine percent.

“It’s vital that those with high cholesterol eat enough dietary fibre.”

Thirst

She said: “Fibre needs to be ingested with plenty of water as some of the fibre dissolves and becomes a viscous gel.

“With too little water, the fibre remains hard and bulky. Fibre tends to draw water into the bowel, so if you don’t drink enough water at the same time, you may end up dehydrated.”

Tummy pains

Dr Lee added: “Lack of fibre affects bowel motility and is linked to medical conditions such as irritable bowel syndrome (IBS), and gastroesophageal reflux disease (GERD), hence a lack of fibre can result in tummy pain, bloating, cramps, and acid reflux.”

Foods high in fibre include fruit, vegetables, wholemeal bread, wholegrain cereals, beans, pulses, nuts and seeds.