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<p data-start="1294" data-end="1380" data-is-last-node="" data-is-only-node=""><span>When your body doesn't have enough fibre, your digestive system becomes sluggish and you start to feel as if you're carrying a heavy load.</span></p>
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<p data-start="0" data-end="381" style="text-align: justify;">The modern obsession with blood sugar control and anti-ageing has made protein the star of every menu. From the &ldquo;scientific&rdquo; 30g protein breakfast to the 1g per kilogram body weight rule, protein is revered as the golden key to optimal health.</p>
<p data-start="266" data-end="582" style="text-align: justify;">There is no denying that protein is essential for the body, helping to maintain muscle and support the immune system. However, this overemphasis causes many people to focus only on protein intake while unintentionally forgetting the overall balance of the meal. Meanwhile, fibre, the foundation for a healthy digestive system, is often overlooked. <span>According to the 2023 National Institute of Nutrition survey, the consumption of fruits and vegetables by Vietnamese people is about 218 grams/person/day while the recommendation is 500-800 grams/person/day</span>. That means most of us are living with a fibre-deficient diet without knowing it. Or worse, we know, but don't care enough.</p>

<p data-start="241" data-end="854" style="text-align: justify;">Fibre, which has always been portrayed as dry and bland, is a quiet ally in the body&rsquo;s ecosystem. It is present as a polysaccharide found in vegetables, fruits, beans, nuts, grains and even seemingly unremarkable things like dried fruit and seaweed. The body cannot digest fibre, which makes it surprisingly useful. It goes straight to the intestines, promoting peristalsis and releasing stagnant waste.</p>
<p data-start="856" data-end="1475" style="text-align: justify;">&ldquo;Fibre is what feeds your gut bacteria&mdash;and when your gut is healthy, your entire body is put into better regulation,&rdquo; says Rose Ferguson, a nutritionist. Not only does fibre regulate blood sugar and reduce inflammation, she says, but it also helps your liver and intestines perform a quiet but thorough detoxification process.</p>

<p><span>Types of fibre in the diet</span></p>

<p data-start="1477" data-end="2177" style="text-align: justify;">The problem is that most of us don&rsquo;t understand the different types of fibre, let alone how to incorporate them into our diets. Dietary fibre comes in two main types: soluble and insoluble. The former dissolves in water, forming a viscous gel that helps slow digestion and stabilize blood sugar. You can find it in oats, beans, fruit, or barley. Insoluble fibre is a more solid source of energy&mdash;it doesn&rsquo;t dissolve, but it does absorb water, softening stools and making the intestines work more efficiently. It&rsquo;s found in brown rice, whole wheat, seaweed and rough skins that many people often overlook when cooking.</p>

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<p data-start="0" data-end="404" style="text-align: justify;">Thirty grams of fibre a day is a number often mentioned in nutritional recommendations. A medium apple &ndash; with the skin &ndash; provides about 4 grams of fibre. However, Dr Rose Ferguson, a functional medicine expert, says the body actually needs more, between 35 and 50 grams a day, to nourish the gut, keep hormones stable and avoid blood sugar fluctuations. For the familiar Vietnamese diet, this is not easy to do. Meals often revolve around white rice, rarely including beans or nuts, while these are important sources of fibre.</p>
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<p data-start="1551" data-end="1789" style="text-align: justify;"><strong data-start="1551" data-end="1565">1. Constipation</strong><br data-start="1565" data-end="1568" />If you don't eat enough fibre, your bowel movements become sluggish. Stools dry out and move slowly, causing a dull ache. Fiber acts as a silent ambulance, keeping your intestines from becoming a place of stagnation.</p>
<p data-start="1791" data-end="2103" style="text-align: justify;"><strong data-start="1791" data-end="1817">2. Sleepiness after eating</strong><br data-start="1817" data-end="1820" />If you regularly plonk down at your desk right after lunch, your chair may not be the problem. A diet lacking in fibre causes blood sugar to fluctuate wildly, leading to sleepiness and fatigue. Research from the American Academy of Sleep Medicine in 2016 confirmed this.</p>
<p data-start="2105" data-end="2409" style="text-align: justify;"><strong data-start="2105" data-end="2136">3. Prolonged lack of energy</strong><br data-start="2136" data-end="2139" />Fatigue doesn&rsquo;t always come from lack of sleep or overwork. Sometimes, it comes from a poor diet. When your body doesn&rsquo;t get enough fibre, your digestive system slows down and you start to feel like you&rsquo;re carrying a heavy load.</p>

<p data-start="394" data-end="849" style="text-align: justify;"><strong data-start="394" data-end="440">4. Persistent hunger</strong><br data-start="440" data-end="443" />The most obvious sign is when less than two hours have passed and you&rsquo;re already looking at the clock, thinking about your next snack. Fibre slows down digestion, creating a real feeling of fullness. If you&rsquo;re constantly hungry even after eating, you may be missing a secret but essential ingredient: fibre.</p>
<p data-start="851" data-end="1225" style="text-align: justify;"><strong data-start="851" data-end="901">5. Skin problems</strong><br data-start="901" data-end="904" />When the body is not supported by fibre, toxins are not fully eliminated, and the skin begins to react. Acne, dullness or roughness sometimes come not from cosmetics, but from a sluggish digestive system.</p>
<p data-start="1227" data-end="1637" style="text-align: justify;"><strong data-start="1227" data-end="1263">6. Bloating</strong><br data-start="1263" data-end="1266" />Many people blame fibre for the bloating they feel after a meal. But ironically, much of that bloating is due to a lack of fibre. When the colon isn&rsquo;t properly cleaned out, the leftovers begin to ferment, silently producing gas and making you feel bloated.</p>
<p data-start="1639" data-end="2163" style="text-align: justify;"><strong data-start="1639" data-end="1688">7. Emotional instability</strong><br data-start="1688" data-end="1691" />Numerous studies have shown a link between fibre, gut flora and mental health. A healthy gut is the foundation of a healthy mind. When your digestive system is out of whack, your brain is out of whack. A lack of fibre can leave you feeling sluggish and even irritable for no apparent reason.</p>

<p data-start="192" data-end="612" style="text-align: justify;">You don't need to completely change your diet to get enough fibre. In fact, just adjusting your daily meals is enough. Vietnamese people have the advantage of eating rice with many dishes, from soup, vegetables and fish to fruit for dessert. The problem is in the selection and frequency. Vegetables should not be just a side dish and fruit should not be considered a "fun snack". Instead of eating breakfast with sandwiches or rare beef noodles without vegetables, you can start with a bowl of green bean porridge or noodles with raw vegetables. At noon, don't miss out on pumpkin, squash and sweet cabbage soup. In the evening, some boiled vegetables, coconut root salad, or simply a banana after a meal are also ideal. <span style="background-color: transparent; font-family: inherit; font-size: inherit; font-style: inherit; font-variant-ligatures: inherit; font-variant-caps: inherit; font-weight: inherit; letter-spacing: 0px;">Fibre doesn't require you to change your lifestyle, it just requires you to change your habits.</span></p>
<p data-start="192" data-end="612" style="text-align: justify;"><em><span style="background-color: transparent; font-family: inherit; font-size: inherit; font-variant-ligatures: inherit; font-variant-caps: inherit; font-weight: inherit; letter-spacing: 0px;">Photos: vicmontanari, hannahwilding_, ashtonwood</span></em></p>

7 Signs Your Body Is Warning You About a Lack of Fibre

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7 Signs Your Body Is Warning You About a Lack of Fibre