Fiber is an indigestible type of carbohydrate that promotes the movement of waste through your gut. Ideally, you should have 14 grams of fiber in your diet for every 1,000 calories you consume, meaning you’ll need 28 grams for an average 2,000-calorie diet, according to the Dietary Guidelines for Americans 2010. When you don’t meet your fiber recommendation, not only can your system become backed up, but you can experience a series of health problems.
Insoluble fiber from whole grains, vegetables, seeds and nuts is particularly beneficial for pushing out waste. When you don’t consume enough of it, the food you eat can sit in your digestive tract for too long. As waste continues to build up in your intestines, stools become dry, losing moisture. You may not be able to move your bowels and when you do, you could have a hard time passing the dry stools. The extra strain to push out a bowel movement can lead to painful hemorrhoids over time, according to the National Digestive Diseases Information Clearinghouse.
High-fiber diets can help you keep your weight in check. Fibrous foods take longer to chew, making you less likely to overindulge during a meal. They are also generally lower in calories than heavily processed foods. During digestion, fiber-rich foods sit in your gut for an extended period of time, keeping you feeling full for a while. Processed foods, in contrast, tend to be low in nutrients and fiber and high in calories, typically leaving you feeling hungry shortly after eating. That makes you more likely to grab an extra snack, get a second helping or go overboard during your next meal. Eventually, all the extra calories can contribute to weight gain.
Soluble fiber -- the type of fiber found primarily in oats and fruits -- binds with bile acids and helps excrete low-density lipoprotein through your stools, reports the Colorado State University Extension website. Low-density lipoprotein, or LDL, is the type of cholesterol that builds up on arterial walls, hardening your arteries and increasing your risk of cardiovascular complications. When you don’t consume enough fiber, particularly soluble fiber, your LDL levels could skyrocket, increasing your risk of suffering from heart disease.
High Blood Sugar
Soluble fiber can also help stabilize your blood sugar levels. As it travels through your digestive tract, it swells when it comes into contact with moisture. The gel-like substance slows digestion of nutrients, including sugar, which can be particularly beneficial if you have Type 2 diabetes. When your fiber intake is lacking, you might have a harder time managing your blood sugar, resulting in dangerously high levels in your blood. Chronic high blood sugar can permanently damage vital organs, nerves and blood vessels.
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