Fibre is an integral part of our food. Even though fibre is often not taken seriously as a source of nutrients, it is as essential as any components like fats, vitamins, minerals, water, carbohydrates and proteins. Deficiency of fibre can lead to complications in the functioning of the body. Fibre can be obtained through many food sources. In this blog, we will study fibre deficiency, its symptoms and how one can balance it through food.
What is fibre deficiency?
Fibre is a crucial component of the diet. It is a type of carbohydrate, but fibre cannot be broken down into sugar molecules and so cannot be digested. It passes almost entirely undigested. On average, a human who consumes 2000 calories daily needs 28 grams of fibre. Even though they cannot be broken down and digested, fibre is essential to regulating the body's sugar, checking hunger and maintaining blood sugar levels. When the fibre content required by the body is insufficient, this condition is called fibre deficiency. Fibre deficiency can lead to a cascade of issues in the body.
Symptoms of fibre deficiency
- High cholesterol: Fiber that absorbs water is called soluble fibre. This decreases cholesterol absorption by the body and helps move it out. When one doesn't take in enough fibre, the cholesterol level in the body increases. Some of the soluble fibres are, such as beans and oats.
- Haemorrhoids: Low fibre intake leads to constipation, leading to haemorrhoids. When there is insufficient fibre intake, the stool spends more time in the colon, making it dry, which leads to painful passing of the stool. Taking a high-fiber diet will improve this condition.
- Hard to lose weight: When people eat high-fibre food, they feel full and don't need to eat more for at least a few hours. Eating fibre doesn't significantly increase the calories, thus helping in weight loss.
- Fluctuation of Blood Sugar Levels: Fiber helps with maintaining blood sugar levels, so naturally, when there is less intake of fibre, there is a fluctuation in blood sugar levels.
- Constant feeling of tiredness: As fibre is responsible for maintaining blood sugar levels, improper intake leads to a spike in blood sugar levels, leaving the person tired and sluggish throughout the day.
- Constipation: Fiber deficiency is responsible for irregular bowel movements. Soluble fibre absorbs water, which leads to easy bowel movements; when this is absent, the stool spends more time in the colon. Colon absorbs the water in the stool, which leaves the dry stool to pass out painfully. Eating a fibre-rich diet will prevent constipation.
- Feeling hungry more often: Fibre-rich food gives the feeling of fullness for several reasons. Fibre-rich food requires more chewing, which leads the brain to think that the stomach is full. Fibre-rich food also takes more time to break down and digest. Furthermore, more fibre absorbs water, making it expand, leaving the person feeling full. Hence, when fibre is absent in the food, the person feels hungry often.
- Experiencing symptoms of Dehydration: Fibre deficiency can lead to dehydration and electrolyte imbalance. This leads to frequent urination, extreme thirst, dry eyes and mouth.
- Mood swings: Fiber aids in releasing Serotonin, a neurotransmitter. Serotonin is responsible for affecting the person's mood. So, the lack of fibre-rich food may cause mood swings.
Food rich in fibre
Fibre deficiency can easily be treated by adding more fibre to your diet. Some of the fibre-rich foods are,
- Banana
- Carrot
- Broccoli
- Lentils
- Chickpeas
- Raspberry
- Apple
- Artichoke
- Brussels sprouts
- Kidney beans
- Almonds
- Chia seeds
- Beetroot
- Sweet potato
- Quinoa
Conclusion
Fibre is an essential food component, as it is responsible for several functions, like maintaining the serotonin level, smooth bowel movement, and blood sugar and cholesterol levels. Fibre deficiency is common and can generally be treated by eating a balanced and fibre-rich diet; it is better to consult a physician about your diet.
