Fiber might not grab headlines like trendy superfoods, but it’s one of the most important players in keeping your body in top shape. Yet, in today’s world of processed snacks and refined carbs, many of us are falling short—often without even realizing it. The truth is, most people aren’t getting anywhere near the recommended daily amount of fiber, and that shortfall can quietly take a toll on your health.
Packed into fruits, vegetables, beans, whole grains, nuts, and seeds, fiber does far more than just keep things moving in your digestive tract. It helps you feel full, supports weight management, balances blood sugar, and even protects against serious conditions like heart disease, diabetes, and certain cancers. Skip out on it, and you might start noticing some not-so-pleasant changes in your body—some obvious, others surprisingly subtle. Here are five signs your body might be waving the “more fiber, please” flag.
While the effects of a low-fiber diet aren’t always obvious, there are telltale signs your body may be running low—along with simple ways to boost your intake.
Having a hard time going number two is one of the more obvious signs you’re not getting enough fiber in your diet. Fiber absorbs water, creating softer stools that pass more easily through the digestive system.
It also works like the bristles of a broom, sweeping waste smoothly through your gut. If constipation is a regular issue, try adding more fiber to each meal—think oatmeal topped with fruit and chia seeds for breakfast, seeded crackers with hummus for a snack, a sandwich on whole-wheat bread for lunch, and a dinner featuring a hearty whole grain like bulgur, whole-wheat pasta, or quinoa.
One of fiber’s lesser-known benefits is its ability to help keep your blood sugar levels steady. Because high-fiber foods digest more slowly, the glucose from your meals is released into your bloodstream at a gentler pace.
This helps prevent the spikes and crashes that can leave you feeling drained. If you often battle fatigue or sluggishness, adding more fiber to your meals could help keep your energy levels on a more even keel.
Hemorrhoids are swollen, often painful veins in the lower rectum and anus that can develop from straining during bowel movements. A diet rich in fiber helps prevent this by softening stools, increasing their bulk, and reducing the time they spend in the colon—making them easier to pass and less likely to cause irritation.
Fiber is a natural ally for weight loss, helping you feel full and satisfied without adding extra calories. When your diet is low in fiber, you may find yourself grazing all day, making it harder to stay in a calorie deficit. High-fiber foods add bulk to your meals, slow digestion, and may even bind with some calories in food, preventing them from being absorbed—a built-in bonus for weight management.
If you find yourself feeling irritable or having trouble concentrating, a lack of fiber could be partly to blame. Fiber supports a healthy gut, and your gut plays a major role in producing key neurotransmitters like serotonin, dopamine, GABA, and glutamate—all of which influence mood, focus, and overall mental well-being. Without enough fiber, this delicate balance can be disrupted, potentially affecting how you feel day to day.
If your meals leave you rummaging through the pantry an hour later, a lack of fiber could be the culprit. High-fiber foods slow down digestion because they break down gradually and expand as they absorb water, helping you feel fuller for longer.
They also take more time to chew, which gives your brain the chance to register that you’re satisfied. In contrast, low-fiber meals move through your system quickly, leaving you hungry again soon after—no matter how much protein or healthy fat you include.
Soluble fiber—the type that absorbs water—plays a powerful role in heart health. It helps lower cholesterol by reducing its absorption in the body and escorting it out before it can clog your arteries.
In fact, a review of 22 studies published in the British Medical Journal found that eating just 7 extra grams of fiber a day can cut your risk of heart disease by 9%. To give your cholesterol a helping hand, focus on fiber-rich foods like oats, barley, beans, and psyllium.
Around 80% of your immune cells live in your gut, so it’s no surprise that fiber—which helps keep your gut healthy—also supports your immune system. By feeding beneficial gut bacteria, fiber encourages the production of anti-inflammatory compounds that strengthen your body’s defenses. If you’re catching colds more often than usual or struggling to recover, it might be time to boost your fiber intake.
Fiber fuels more than just your digestion—it supports your overall health. If these signs sound familiar, try adding more fiber-rich foods to your meals and give your body the boost it needs.
