10 Surprising Signs You 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 You Need More Fiber & Easy Hacks to Get It appeared first on Dr. Don Colbert.

Frequently Asked Questions

What is lazy versus keto?

Understanding the difference between lazy keto or keto is crucial to determining which one suits your lifestyle and needs. Traditional ketogenic diets are more beneficial for weight loss, mental clarity and energy regulation. They are higher in fats, moderately protein and lower in carbs. Lazy keto is a more accessible option that allows for a limited intake of carbs.

Contrary to popular belief, lazy keto does not pay as much attention to macronutrient tracking. Instead, it focuses more on a basic low-carb diet that has fewer restrictions and still reaps the benefits of traditional keto diets such as weight loss, mental clarity and improved appetite control. With this in mind it is often considered a steppingstone for those who are just starting the keto lifestyle.

Keto requires hours of research to find recipes that follow dietary guidelines and calculate macro-nutrient amounts when cooking meals. This can be tedious but effective as your carb intake decreases while your fat consumption increases. The lazy keto approach is, however, less rigorous than its name. Instead of requiring careful calculations at every meal, lazy keto encourages simple low-carb eating that doesn't involve as much calculation.

The traditional ketogenic diets are intense, but highly beneficial. Lazy keto offers an alternative to this approach.

How much fat do I need to consume?

Essential fatty acids are essential for a ketogenic diet. This includes eating healthy fats-rich foods such as salmon, avocados and nuts. Additionally, it would be best if you were sure to incorporate other fat sources into your diet, such as olive oil, butter, coconut oil, and ghee. These fats have many health benefits including better cognitive function, digestion, and a stronger immunity system. It would be best to consume between 25-35% of your calories in fat.

It is also important to remember that when following a ketogenic diet, you should be mindful of the fats you consume. Avoiding saturated and trans fats is a good idea as they can raise your risk of developing cardiovascular disease and other chronic ailments. Instead, focus on incorporating healthy fat sources such as olive oil, avocados, nuts, and fatty fish into your diet. You will be able to obtain the essential fatty acids as well as other nutrients you need to keep your body healthy and energetic.

Aside from eating healthy fats, it's important to monitor how much you eat. Exercising too much fat can cause weight gain and fatigue, as well as other health problems. It's important to find a balance that works best for you and how your lifestyle works. You can track your daily fat intake by using an app, or keeping a food journal. This will help you keep track of your daily intake and ensure that you receive the right amount essential fatty acids.

The ketogenic diet is not meant to be a quick weight loss solution. It can help you lose weight temporarily, but it is important that you eat a healthy diet and receive enough nutrients. Eating too much fat or not enough carbohydrates can lead to nutrient deficiencies and other health issues. It is important that you consult your doctor before beginning a ketogenic diet.

Can I cheat one day on keto?

Exploring options that bend the rules has never been easier. It's easy for information to flow like water. You might be tempted to ask if it's possible to cheat for a few days, while still keeping your healthy streak.

The answer, however, may not be what you expect. When it comes keto, there's no room in the world for compromise. Strictly following through on your diet will ensure that you reap maximum benefits from the lifestyle and promote long-term sustainability in terms of weight loss and overall health.

Cheating on keto might cause you to lose the momentum you have built toward your goals. It can also discourage you from seeing the results you had hoped for. Eating something greasy or sugary signals your body that it does not need it and undermines the effects of the shift away from such foods on keto.

It is possible to have a few lapses in your diet, but it may be harder than keeping up with the diet. It is worth evaluating the impact of these factors on age, activity, genetics and other factors.

Even though temptation may cloud your judgment, ultimately, you are the only one who can decide what is best for your health and well-being.

Is keto the right choice for you?

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 your health goals are. Are you looking to lose weight, increase mental clarity, or balance your gut microbiome? While no one-size-fits-all method exists, keto can be a great place to start if done conscientiously.

Keto focuses on reducing carbohydrate intake. The ideal amount is 20 grams per day. This pushes our bodies into a biochemical state known as nutritional ketosis - basically using fat as our energy source instead of sugar or glucose. You may find it difficult to stick with this strict carb limit initially, but over time you will adjust and master it.

The ketogenic diet is good for internal and external health. However, it's important to maintain high nutritional quality.

Keto can be sustainable if balanced with optimal nutrient intake, so make sure any food choices adhere to real whole foods in their most natural form for maximum benefit - don't overestimate portion sizes either! 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).

What happens when you cheat keto?

The keto diet can have unwanted side effects. Your body can't process starchy carbs quickly enough, which causes blood sugar to spike rapidly. This causes dehydration because your cells have to use water to return to a normal state. Dehydration can also cause an electrolyte imbalance, due to the loss of essential minerals such as sodium and potassium.

To add to these issues, it is not uncommon for keto dieters to experience digestive discomfort due to high-carbohydrate consumption. These symptoms are generally short-lived but can be uncomfortable and disruptive. Intense cravings for cheat meals can cause severe deprivation and subsequent binging of high-carb foods. This can make it difficult to stick to the keto diet.

It's important that you remember that a cheat meal or snack will not ruin your progress on the ketogenic diet for weeks or months. However, you must keep within your net carb limits. There are still consequences for following your meal plan for prolonged periods.

Are There Any Keto Food Lists I Need?

What is the best way to determine if you have a keto food guide? This is an important step in your keto journey. Eating the right high-fat, low-carb foods is key to unlocking the potential benefits of the ketogenic diet. Finding the best fuel to achieve your goals can seem difficult with so many food options and recipes.

You can plan your meals easier by knowing which foods you are allowed to eat on this diet. It provides both information on what to eat and ideas for cooking them. It can be used to guide you when you go shopping or dining out.

In addition, having a well-balanced nutritional approach to eating can help maximize weight loss results while maintaining overall wellness. This means that you should consume 12-15% protein, 15-30% of fat, and no more then 5% net carbs in order to reach the metabolic state called ketosis. It is important to choose meals that provide maximum nutrition with minimal carbs.

Finding a reliable keto food list that outlines nutritious options within these parameters can provide invaluable guidance in transitioning toward cleaner eating habits for improved well-being and purposeful living. This useful resource can help you take the first step towards your lifestyle goals.

Statistics

• When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
• The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
• Around 35% of total calorie intake is probably the upper limit. (healthline.com)
• But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
• It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)

External Links

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• Keto Calculator

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• Is butter good for you, or bad?


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

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• FoodData Central

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• The Ketogenic Diet. Evidence for Optimism. But High-Quality Studies Needed – PMC


• PMC: Type 1 & Type 2 Diabetes - Low-Carb and ketogenic Diets

How To

Ketogenic Diet - Exercise Incorporation

For a healthy lifestyle, it is important to reenergize your daily routine by adding exercise. By incorporating the principles of ketogenic Dieting, you can achieve these goals by creating the best conditions for building lean muscle and shedding excess weight.

The goal is to make a lasting physical transformation. You can start exercising as soon as you feel ready, but it's best to seek professional guidance. This will ensure that you make steady progress and see the most effective results.

In addition to burning calories, it's important to look at developing strategic programs unique to individuals' needs and health concerns. Intense Strength Training (HIIT), has gained popularity as a way to quickly increase metabolism and give structure to your body.

You could also opt for low resistance training. This allows you to get plenty of rest while doing cardio exercises such walking or jogging, and still achieve substantial results without putting yourself at risk of injury or fatigue.

Regular workouts and ketogenic dieting can help you take greater control of your diet and emotions. It will allow you to achieve greater physical strength, better mental clarity, and all around balance and wellbeing. Together, they form an approach that encourages steady progress with minimal side effects if adhered precisely to the doctor's recommendations - creating an active edge in living life more fully!

Resources:

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