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Fiber Deficiency: What It Is and How to Fix It

Fiber Deficiency: What It Is and How to Fix It

In today’s health-conscious society, it’s pretty easy to get caught up in counting calories, carbohydrates, and grams of sugar — especially with restrictive diets like keto or Whole30 on the rise. And while we’re all for ‘eating better’ by following specific dietary guidelines such as consuming no more than 20 carbs a day, eating more protein, or avoiding fat like the plague, we should really be putting our focus on another nutrient: Fiber. 

Arguably the most underrated nutrient in the world of nutrition, fiber is commonly referred to as the ‘fourth macronutrient’ following carbohydrates, fats, and protein. It’s found in many delicious foods like fresh fruits, leafy veggies, and legumes and is notoriously known for its wonderful ability to keep us regular. 

Despite its incredible powers on digestive health, only five percent of Americans meet the recommended daily target of fiber. That amounts to a population-wide deficiency — what nutritionists have dubbed the “fiber gap.” 

Interested in learning more? Uprising Food has your back. Read on as we explore fiber to uncover what it means to be deficient in the forgotten nutrient and how to fix it. 

What Is Fiber, Anyway? 

Also known as roughage, dietary fiber includes all parts of plant foods that your body cannot digest. Unlike carbs, fats, and protein (which are digested by the body), fiber passes almost totally intact through the digestive system.

There are two types of fiber:

  • Soluble fiber dissolves in water and creates a thick substance in the gut that’s similar to gel. You’ll find it in oats, peas, legumes, nuts, psyllium husk, as well as in certain fruits and veggies. Soluble fiber has been shown to support cardiovascular health by keeping cholesterol and glucose levels in check.
  • Insoluble fiber does not dissolve in water. Instead, it provides bulk and softens stools, lending a hand to digestive regularity. Insoluble fiber is found in many foods, such as wheat bran, whole grains, beans, and vegetables like cauliflower and potatoes.  

What Is a Fiber Deficiency?

Even though our bodies don’t digest fiber, the nutrient still plays an essential role in our overall health — it’s like nature’s scrub brush, keeping the body’s pipes clear while reducing carcinogenic activity. 

According to the Food and Drug Administration (FDA), Americans should consume around 28 grams of dietary fiber per day to support a healthy lifestyle. 

Unfortunately, many of us aren’t getting anywhere near to that amount, with experts estimating that a whopping 95 percent of adults in the U.S. aren’t meeting the recommended daily intake of fiber — that’s a whole lot of people who are fiber deficient! In fact, it’s such a big problem that it has its own name—the fiber gap. 

Think you might be lacking in the roughage department? Here are some of the telltale signs of a fiber deficiency: 

Sign #1: You Struggle With Restroom Troubles

One of the most obvious signs that you’re not eating enough fiber is stomach issues — most commonly, constipation

A diet rich in fiber keeps more water in the stool, making it much easier to pass through the intestines, which ultimately can help prevent you from feeling backed up. 

Constipation doesn’t feel good as it can lead to feeling uncomfortably bloated, stomach cramping, and even nausea. So, if you’re struggling to make magic happen in the bathroom, your diet could be to blame.   

Sign #2: You’re Always Hungry 

Not only does fiber promote regularity, but it also keeps you feeling full and satisfied. This is because fiber isn’t broken down and absorbed by the body — so it takes longer to go through the digestive system, which contributes to that feeling of fullness and therefore combats excessive snacking or cravings between meals. 

Sign #3: You Feel Like You’re Running On Fumes 

Are you finding it difficult to get up for your daily workout in the morning? Do you feel especially sluggish during the day? Constantly find yourself dreaming of cat-naps while at the office? If you’ve been feeling as though you’re running on fumes, it could be a sign of a fiber deficiency.

Fiber helps to balance blood sugar levels due to its snail-like pace in moving through the digestive system. When you eat fiber, it causes sugar (glucose) to take much longer to reach the bloodstream. The result? Sustainable energy all day long without the icky mid-afternoon crash.

So — You’re Fiber Deficient. Now What? 

From cramping and bloating to non-stop hunger pangs and excessive sleepiness, the symptoms of a fiber deficiency are not pleasant. With that in mind, here are a few tips to up the ante on fiber in your diet:

Tip #1: Load Up on Veggies 

Vegetables should be consumed for a number of reasons — one of them being that they are an extremely fiber-rich food. Be sure to include plenty of veggies with meals, either as a side dish or added to stews, curries, soups, or sauces. This will help your gut microbiome health, too, which can promote regular bowel movements, among other benefits.

Tip #2: Start at Breakfast 

Many high-fiber cereals can be pretty tasteless and a chore to eat. A good way to remedy this is by adding luscious fruits like berries, pears, and bananas into the mix to jazz up your meal. 

You can start your day with a bowl of fibrous cereal to keep you full and energized, but this is a bit bland. 

The best breakfast to up your fiber intake is to make use of Uprising Bread—that’s right, you can get your fiber by eating the best toast of your life. Whether you choose to smother it with yogurt and fresh berries, add an avocado on top, or include a fried egg for protein, you’ll be getting all the fiber you need to get started on the right side of the bed. 

Tip #3: Snack on Popcorn 

Popcorn really doesn’t get enough love — but we’re here to change that. You see, popcorn is a whole grain, delivering four or more grams of fiber per ounce. That means just one measly serving of the stuff meets 10 to 15 percent of your daily dietary fiber intake needs. 

When shopping for popcorn, be sure to keep it healthy by choosing air-popped. Avoid artificial flavors, colors, or sweeteners and of course, don’t cover and smother it with margarine or butter. If you’d like to make your snack a little more interesting, sprinkle it with cayenne pepper, cinnamon, or even parmesan cheese. When it comes to seasoning your popcorn, the world is your oyster!

Tip #4: Consider a Fiber Supplement 

Here’s the deal: it’s best to get your nutrition — including fiber — from healthy whole foods like fruits and veggies. However, if you’re really struggling to get enough of this important nutrient through your diet, you might want to consider taking a supplement. 

There are a ton of fiber supplements on the market, so it’s wise to do a bit of research to find what’s best for you. And, of course, if you’re feeling a little stuck, your doctor can always lead you in the right direction.  

Tip #5: Stock Up on Uprising Bread 

Traditional white bread is typically full of refined carbs, which can lead to sugar spikes, zapping you of energy while putting a major damper on your good mood. Thankfully, there’s the Uprising Cube — masterfully crafted bread baked to perfection with clean ingredients and absolutely nothing artificial. 

Our bread works like the ultimate sandwich loaf. And with nine grams of fiber, six grams of protein, and only two net carbs per serving, what’s not to love? 

A Final Word

Seeing as only five percent of Americans are consuming enough dietary fiber, there’s a pretty good chance you need to consider eating more. Whether you're trying to support healthy gut bacteria or keep your blood glucose levels in check, the best way to get fiber is through natural sources, such as veggies, fruits, nuts, starches, and of course, our fiber-packed Uprising Bread!

Here at Uprising, we believe our bread is the healthiest food in the game, but it tastes like heaven! Artisan-baked with nine grams of fiber, six grams of protein, and only two net carbs, Uprising Bread is perfect for anyone who’s on a mission to improve their gut health and overall quality of life. 

Modern science + master baking = the new gold standard in healthy food. Check us out today and see just how good bread can be tomorrow. Trust us — you’ll be glad you did!


Constipation Signs and Symptoms | UCSF Health

NFL DRVs Food Components | FDA

Closing America's Fiber Intake Gap | NCBI

Those bothersome blood sugar spikes after meals… | Know Diabetes


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