10 Surprising Signs I Need More Fiber & Easy Hacks to Get It

Think you’re getting enough fiber? You may be. However, many adults do not get enough. In fact, there are surprising signs you need more fiber, and these signs crop up in systems outside your digestive system!

Your brain, bones, heart, and metabolism may be alerting you to your need for more fiber.

Are you getting enough fiber? If you’ve cut down on carbohydrates in the Keto Zone, you need to be more proactive to add fiber back into your diet.

Here’s an explanation of healthy fibers, surprising signs you need more fiber, and 3 easy hacks to do so.

2 Healthy Types of Fiber

The first healthy type of fiber is inulin. Inulin is a prebiotic fiber, meaning it feeds the healthy bacteria and cells in our digestive tracts. Healthy bacteria, whether already in the gut or consumed via foods or probiotic supplements, need a food source to proliferate.

In nature, inulin is found in many plants, like chicory root. Inulin is made up of fructose molecules linked by bonds human digestive tracts can’t break down and digest. In this way, it’s not a nutritive carbohydrate or calorie. Instead, inulin is consumed by healthy bacteria and converted into a short-chain fatty acid that further nourishes colon cells (1).

Next, there’s psyllium husk. Psyllium husk is made of both soluble (70%) and insoluble fibers (30%).  This means twice the benefits.

Similar to inulin, the soluble fiber acts as a prebiotic, to feed and fortify healthy gut bacteria. The insoluble fiber passes through the digestive tract, mostly intact. It provides bulk and softness to stools, subtle laxative effects, and can improve digestive health, in addition to other benefits of fiber.

How can you get both types while adding more fiber to your diet? Divine Health Fiber Zone contains both!

10 Surprising Signs You Need More Fiber

1. You Have A Hard Time Losing Weight

If you’re trying to obtain a healthy weight but you’re struggling, you may need more fiber. Multiple studies show that increased intakes of inulin and psyllium husk can reduce caloric intake and promote weight changes (2, 3).

2. Your Appetite is Rarely Satisfied

Feel hungry right after you eat? More fiber can help!

In fact, one study found that consuming increased amounts of inulin fiber resulted in a 2 pound weight loss while the control group gained 1 pound. While consuming 21 grams of inulin per day, this  inulin group experienced a decreased appetite, lower hunger-hormone levels, and increased fullness (4).

3. Blood Sugars are Climbing or Remaining Too High

Did your last check-up show elevated blood sugars? Especially if you’ve had a history of this issue, several studies on inulin and psyllium husk suggest a diet high in fiber may help optimize blood sugars (5, 6, 7, 8).

How?

First, as a fiber, it slows digestion to reduce blood sugar spikes.

Second, it has been shown to actually decrease fat in the livers of people with prediabetes (9). Reducing liver fat can reduce insulin resistance and may help reverse elevated blood sugars (10).

What’s more, another study showed that 10 grams of high-performance inulin per day reduced fasting blood by an average of 8.5% and hemoglobin A1C (HgbA1C) by an average of 10.5% (11).

4. Digestion is Typically Uncomfortable

The level of comfort you experience after eating a meal is largely dependent on the health of your digestive tract, and specifically, the health of the healthy bacteria that reside there. If you typically feel bloated, it may be a sign you need more fiber, especially inulin and psyllium husk.

Both inulin and psyllium husk stimulate the growth of beneficial bacteria. When these bacteria proliferate, yeast overgrowth is inhibited, digestion improves, and the immune function benefits (12, 13).

5. Your Experience Constipation and/or Loose Stools

Is your digestion “regular?” Or you fluctuate between constipation and/or loose stools?

If the latter, it’s likely a sign to increase inulin and psyllium husk. These fibers are known to decrease constipation, hemorrhoids, loose stools, and other digestion issues.

How can they possibly fix both these issues?

First, Inulin relieves constipation with soluble fibers; Psyllium does so with both soluble and insoluble fibers.  For example, one 4-week study found that 15 grams of inulin per day improved constipation in older adults (14).Psyllium husk softens stools and increases stool bulk to reduce constipation and hemorrhoids.

If you’re worried, they’d actually create diarrhea, don’t. The fibers absorb water, thereby reducing diarrhea and increasing stool softness and bulk of stools (15, 16).

6. You Have High Triglyceride and Cholesterol Levels

That last check-up; did you also see unhealthy triglyceride or cholesterol levels?

You may need more fiber, a proven cholesterol reducer.

One study concluded that 6 weeks of psyllium intake resulted in lower cholesterol in obese and overweight participants (15). What’s more, another study confirmed that 5 grams of psyllium three times daily for six weeks reduced triglycerides by 26%, compared to the placebo (17).

7. You Experience Brain Fog or Decreasing Alertness

Do you experience brain fog and lack of alertness? If you want a healthy brain, you cannot ignore gut health. In fact, your digestive health has direct implications for your brain health. Amazingly, it’s now known that (18):

• Gut inflammation promotes brain inflammation and declining function
• An unhealthy digestive tract promotes illness in other parts of the body
• Healing your gut can reduce brain fog, increase alertness, support youthful memory, and energize the body and brain
• Immune function is dependent on a healthy digestive tract

Healthy digestion is first responsible for nourishing your body, from your hair to your toes. Beyond the nourishment, there is an incredible gut-brain connection that impacts your brain health directly. When you consume more fiber, you’ll support digestive health, and you may be able to resolve brain fog and lack of alertness.

8. Poor Bone Health

Any signs of declining bone health?

Bone health depends on the efficient absorption of minerals, including calcium and magnesium. Lab studies have found inulin improves the absorption of both, resulting in improved bone density (19, 20).

What’s more, studies of children (ages 9-13) have shown better calcium absorption and bone mineralization when taking inulin (19, 20).

9. Unhealthy Blood Pressure

If your blood pressure is climbing, you may need more fiber.

Studies have shown that psyllium husk can reduce blood pressure. In fact, one study showed a diet with an additional 12 grams of fiber from psyllium reduced systolic blood pressure by 5.9 mm mercury in 36 participants with high blood pressure (21).

10. Increased Risk of an Unhealthy Colon

Is your doctor worried that your colon may be unhealthy? Studies have long supported inulin as an anti-colon cancer agent.

A review of 12 animal studies found that 88% of the groups given inulin saw a reduction in precancerous colon growths (22). In terms of human studies, one promising experiment showed that inulin caused the colon environment to be less favorable for cancer cells (23).

Are Inulin and Psyllium Husk Safe?

The safety of inulin and psyllium husk has been studied extensively.

For most people, it’s completely safe.

For those who have experienced small intestinal bacterial overgrowth, there may be side effects. Also rarely, those allergic to ragweed may experience worsening symptoms from inulin (24).

Overall, they are both extremely safe and beneficial in reasonable doses.

5 Easy Hacks to Get More Fiber

What are your results? Is your body giving you any surprising signs you need more fiber? If so, you can get more with these 3 hacks:

1. Add Divine Health Fiber Zone every day.
2. Include a ton of vegetables, such as leafy greens, in your Beyond Keto lifestyle. Eat them with at least 2 meals per day.
3. Eat one avocado per day. Not only is it an excellent source of fiber, it fits perfectly into the Beyond Keto lifestyle.
4. When you want a fruit, add a small amount of berries to your diet. They add fiber!
5. Include high fiber healthy foods such as chia seed, flaxseed, and hemp hearts every day. You can add them to smoothies, baked goods, and more. Not only are they high in healthy fibers, they also contain healthy fats, vitamins, and minerals.

Bottom Line

When it comes to fiber, your body may tell you that you need more. However, since many of the signs are outside of digestion, they may be surprising! Pay attention to your whole-body health and any signs you need more fiber. Then, use our easy hacks to get more fiber while enjoying your Beyond Keto lifestyle!

The post 10 Surprising Signs I Need More Fiber & Easy Hacks to Get It appeared first on ..

Frequently Asked Questions

Can you eat keto fruit?

Do you want to know if fruit can be eaten on a low-carb diet? Yes, but be careful.

To stay in ketosis and burn fat, the idea is to keep carbs to a minimum. But some fruits can be included in a healthy, balanced keto diet.

Low-carb fruits and vegetables can be incorporated into a keto meal program, but should be consumed in moderation. Different fruits have different amounts of carbs. For example, avocados are relatively low in carbohydrates, while bananas have significantly more carbs.

You can find sugar in fruits. Your body converts it into glucose to make energy. When you're trying to achieve nutritional ketisis, too much sugar can cause high blood sugar levels and lead to rapid weight loss. It's important to pay attention to servings sizes and not overdo it on the sugary stuff.

Fresh fruit is more nutritious than processed sugary snacks. This will help you fuel your body, without the added carbs of desserts and processed snacks such as pies or candy bars.

You should consider whether or no fruit is better than sugary treats when deciding whether the keto diet is right. However, you must remember that fresh fruits are more nutritious than sugary treats.

What is lazy keto vs. keto?

It is important to understand the differences between lazy keto and keto in order to choose which one best suits your needs and lifestyle. The traditional ketogenic diet is higher in fats and moderate in protein, but lower in carbs. This can help with weight loss, energy regulation, mental clarity, and other benefits. Lazy keto allows you to eat more carbs and is easier to access.

Lazy keto, on the other hand, pays less attention to accurate macronutrient tracking. Instead of focusing on a basic lower carb model with fewer restrictions on foods but still reaping many of the benefits conventional keto diets: weight loss, mental clarity or improved appetite management, lazy Keto is more focused on a low-carb option. This is why it is often viewed as a stepping stone to the keto lifestyle.

Keto involves hours of researching recipes that adhere to dietary protocols and ensures precise macro-nutrient measurements when preparing meals--the process can be quite meticulous yet effective over time as carb intake becomes further restricted while fat consumption increases. Lazy keto is an alternative to the strict approach of Keto. This method allows for simpler, more flexible low-carb meals that don't require complicated calculations.

Summary: Traditional ketogenic diets can be intense and highly beneficial. However, lazy keto is an alternative for those who are unable to stick to a strict diet plan. It allows for consistent results without being tied down with tedious number crunching each meal.

Is keto right?

It is essential to do your research and ask the hard questions so you can determine what is right for you. That is why the age-old keto diet has been around for so long and remains popular today - it is believed to offer health benefits far beyond just weight loss.

Ask yourself, What are my health objectives? Are you looking to lose weight, increase mental clarity, or balance your gut microbiome? Keto can be a good place to start, even though there is no universal method.

Keto focuses on reducing carbohydrate intake. The ideal amount is 20 grams per day. This causes our bodies to enter a biochemical condition known as nutritional ketosis. It basically uses fat instead of sugar or glucose as our energy source. It may be difficult initially to adhere to this strict carb limit, but you will eventually get used to it.

A ketogenic diet can have beneficial metabolic effects on your body, regardless of whether you are looking for changes in your body composition or improvements in your internal health. As long as you keep a strong nutritional quality and eat certain healthy fats like Omega 3 fatty acids, avocados, and nuts, you will see benefits.

You can make keto a sustainable diet if you have the right nutrition intake. Properly done, keto could be very beneficial. It is worth taking the time to read up on it from trusted sources before making major steps forwards (or backwards).

Can I eat a keto vegetarian diet?

Understanding the basics of vegetarian ketosis is crucial to determine whether you are allowed to eat it. It's not as difficult as it looks. A vegetarian keto diet means that you eliminate all animal products and eat plant-based foods high in fats and carbohydrates.

The most important thing when following a vegan keto is to watch your macronutrient balance, which requires monitoring the number of carbohydrates, proteins, and fats in each meal. You should reduce your intake of protein and increase your intake of fat. The goal is to minimize the number of carbohydrates consumed to shift your body into an optimal metabolic state known as nutritional ketosis. This will result in your body burning fat for energy instead of glucose.

In addition to calculating macros and monitoring carbohydrate intake, you'll also need to focus on nutrient-dense whole food sources like nuts and seeds, avocados, leafy greens, and healthy unsaturated oils like olive oil and coconut oil. Vitamin B12, which is essential for vegan ketogenic eating, should be supplemented as many people do not have sufficient of it due to poor diets.

You can achieve success on a vegetarian diet by learning more about plant-based options, such as tempeh or tofu.

What happens in the first week of keto?

The first thing to do when you are ready to start a ketogenic diet is to do your research. It is important to know what foods you should eat and how much carbohydrate you can eat each day. It is important to understand which foods contribute to the proper balance of macronutrients.

Once you have the basics, it's time to start building meals that support your new lifestyle. Avoiding processed sugars and eating whole, unprocessed food will help your body acclimate to this new approach faster. A few tweaks can make it easier to focus and increase energy, as well as reduce cravings.

The next step is to master proper portion control and manage meal timings while following the ketogenic diet. This will enable your body into a state called ketosis, where it starts burning fat instead sugar for energy. This can either be accomplished by tracking macros or consulting a nutritionalist who may be able to offer one-on-1 advice.

The first week of the keto diet transition is a time when everyone needs to be patient. Getting ample rest and staying hydrated are crucial components that should not be overlooked when starting this journey. Give yourself at least three days before deciding if this is working for you or not -- everyone responds differently, so give your body some time and nurture it along the way!

Can you eat oatmeal on keto?

The most difficult thing to solve is the unanswered question. Many feel lost or overwhelmed when it involves finding the right food choices to support the keto diet. Especially with items like oatmeal, which is full of carbs.

But despite popular belief, oatmeal can be successfully integrated into a keto lifestyle - under the right circumstances. It all depends what type you buy, and how many you consume.

You need to look at the ingredients, such as nuts, seeds and other low-carb add-ons, that are combined into one deliciously nutritious dish. Pure oats have a high content of fibre, protein, vitamins and minerals. This makes them very suitable for keto.

When adding oats into your daily diet, you'll need to be careful about how much you eat. Do not try to run a marathon or overindulge in every overnight meal. Be mindful of your portion sizes and maximize the flavour potential of innovative ingredients like coconut milk and chia seed.

When done correctly, oatmeal can offer an unusual breakfast option in a Keto diet. Don't let anyone tell your tastebuds that you have to stick to your principles. Proper prepping can yield serious results.

Statistics

• It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
• Around 35% of total calorie intake is probably the upper limit. (healthline.com)
• Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
• One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
• Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)

External Links

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• Keto Calculator

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• Is butter good or bad for you?


• The Fat-Soluble Vitamins: A, D, E and K

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• FoodData Central

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• The Ketogenic diet: Evidence for optimism but high-quality research needed - PMC


• Low-Carb and Ketogenic Diets in Type 1 and Type 2 Diabetes - PMC

How To

How to know if the ketogenic Diet works for you

Understanding the power of your diet starts with exploring potential benefits. The right diet can help you feel better, both mentally and physically, and keep your body in a healthy, balanced state.

The ketogenic diet may be one option that can provide positive results. But how do you determine if it is working? It's important that you can accurately assess the impact of this eating style on your health and lifestyle.

This can be done by keeping track of your responses after you have followed this diet plan. You can track how much energy your body has throughout the day. For instance, does it feel like your stomach is fuller? Has your digestion improved? Is the overall quality of sleep better or worse? Do some activities cause more discomfort than others?

All of these are important to take into account. Consider what outstanding issues need addressing and track those particular points as a priority - see if there are improvements over time according to your individual needs. In addition, monitor any metabolic changes within the body, such as cholesterol and blood sugar levels; these can indicate whether or not the ketogenic plan is helping you reach your desired objectives.

Check your body composition as well. Have you noticed any significant changes in fat loss or muscle gain? If your progress is slow at first but steadily increases over time then the ketogenic lifestyle may be beneficial in many ways.

Resources:

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