Lack of fibrous food? this is what will happen to your body

How often do you eat vegetables and fruit? If you are a person who rarely eats vegetables and fruit, be careful. The reason is, there are many health problems that can occur if you lack fiber. What might happen when the body lacks fibrous food?

6 signs your body is lacking fiber food

1. Defecation is not smooth

The most common health problem when a person doesn't eat enough fibrous food is constipation. Yes, your bowel movement schedule becomes messed up if you are not getting enough fiber. In the body, fiber functions to help digest food that enters your stomach.

Fiber can stimulate bowel movements, so that the leftovers that have been digested will be quickly excreted by the body. In addition, its ability to absorb water makes leftovers easier to remove by the body. You could say that fiber acts as a "lubricant" in this case.

2. Often feel hungry

Do you often feel hungry again quickly even though you had a heavy meal before? If so, this is a sign that your stomach is not filled with fibrous food. Another function of fiber is to maintain a feeling of fullness for longer.

When fiber is in your stomach, these nutrients will immediately fill the space in the stomach and tell the brain that it is full inside. So that the brain interprets it as a sign that you feel full.

So, if you feel hungry, multiply foods high in fiber so as to prevent stomach rumbling throughout the day.

3. Weight continues to increase

Now, if you don't like eating fibrous food, don't be surprised if you weigh yourself later and see that the numbers are much different from before. The reason is, fiber can keep your weight under control, it can even help you to get the ideal body weight.

Just like before, soaring weight scales can occur because you feel hungry all the time, your appetite continues to be high and out of control. In addition, fiber also has the ability to bind up fat deposits in the body, thereby helping to reduce overall fat levels.

4. Blood sugar levels jump

You can rely on fibrous foods to keep blood sugar normal. Usually, foods that contain high fiber do not contain a high glycemic index, so they are safe for consumption by diabetics.

Not only that, if you have diabetes, fiber will help control blood sugar levels by suppressing appetite and increasing satiety. So, not much rice or other carbohydrates are consumed when it's time to eat.

5. Gastrointestinal infection

If you are lacking in fiber foods, you may experience a lot of digestive disorders. Not only difficult to defecate, but you may also experience intestinal irritation, diverticulitis (inflammation of the large intestine), or ulcerative colitis (inflammation of the intestines and rectum).

All of these disorders are inflammation that occurs in the digestive organs. If you consume fiber, these nutrients will protect the digestive organs and avoid this inflammation.

6. The risk of heart disease increases

There have been many studies that prove that not eating enough fiber is at risk of heart disease. This is actually associated with the ability of fiber to reduce bad cholesterol levels in the body. In addition, eating fibrous foods has also been shown to lower blood pressure in a study published in the journal Food and Function in 2016.

How much fiber should I eat?

According to the Ministry of Health, adults need as much as 30 grams of fiber in one day. Apart from vegetables and fruit, you can choose foods that contain high fiber. For example, you can rely on staple foods that contain more fiber than regular rice. Brown rice, and whole wheat bread are examples of staple foods that are higher in fiber.

Then, you can also replace your daily snacks with snack healthy that is full of fiber. Please choosesnack which is made from soybeans which are rich in fiber and protein so that the body digests slowly and keeps you full longer. So, you can eat snack This is about two hours before a big meal so that there are not too many excess carbohydrate intake at large meal times.