Experts Highlight Early Signs of Fibre Deficiency Beyond Constipation

Constipation is often regarded as the primary indicator of a lack of dietary fibre, but experts assert that this assumption is misleading. According to Dr. Leena Saju, Group Manager of Clinical Nutrition at KIMSHEALTH, the initial sign of fibre deficiency is feeling hungry shortly after eating. She explains that insufficient fibre leads to rapid digestion, spikes in blood sugar, and disruptions in hunger-regulating hormones such as leptin and ghrelin.

This misunderstanding can have significant health implications. As Dr. Saju elaborated, without adequate fibre in the diet, which should typically be around 25-30 grams per day, food is digested too quickly. This results in a rapid decline in blood sugar levels, which can prompt an early return of hunger. Constipation, on the other hand, appears as a later symptom of fibre deficiency.

Dr. Adithya V Naragund, a senior consultant in GI and HPB Surgery at Cytecare Hospitals in Bengaluru, echoed these sentiments, noting that a diet lacking in fibre can lead to sluggish digestion, persistent sugar cravings, and a lack of fullness. These signs often go unnoticed or are misattributed to other causes, yet they are crucial signals from the body indicating a need for this essential nutrient.

The Role of Fibre in Satiety and Digestion

Fibre plays a vital role in maintaining digestive health and regulating hunger. Pratiksha Kadam, Chief Dietitian at Kokilaben Dhirubhai Ambani Hospital in Navi Mumbai, explained that dietary fibre is essential for prolonging the feeling of fullness. It aids in slowing down the absorption of sugars and fats, which keeps food in the stomach longer and stabilizes energy levels. Kadam points out that without sufficient fibre, individuals may experience rapid changes in blood sugar, leading to increased hunger soon after meals.

This deficiency not only affects appetite but can also disrupt the gut-brain axis, which controls food intake and metabolism. Consequently, a lack of fibre can contribute to weight gain and metabolic issues, including insulin resistance.

Improving Dietary Fibre Intake

Experts recommend incorporating fibre-rich foods into daily diets to support gut health and regulate hunger. Foods such as whole grains, fruits, vegetables, and legumes are excellent sources of fibre that can enhance digestive function, increase dietary bulk, and ensure regular bowel movements. Kadam highlighted that while feeling hungry soon after a meal can be attributed to various factors—such as consuming excessive refined carbohydrates, stress, or lack of sleep—consistent early hunger signals should prompt individuals to reassess their dietary habits.

To combat fibre deficiency, Kadam suggests increasing natural fibre options, ensuring adequate hydration, and maintaining regular meal timings. These strategies can help restore digestive balance and promote a sense of fullness after meals.

In conclusion, acknowledging the early signs of fibre deficiency, such as persistent hunger, is crucial for maintaining overall health. Regularly assessing dietary fibre intake can lead to improved digestion and enhanced well-being.

This article draws on information from credible health professionals and should not replace advice from a qualified healthcare practitioner. Always consult a health expert before making significant changes to your diet.