5 signs of low fibre and how to eat 30g a day without getting bloated | Dr Emily Leeming
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What are the key signs that indicate I’m not getting enough fibre?
I'm Dr. Rupee and on this show I help you feel more in control of your health through food and lifestyle medicine. 96% of people do not meet the recommended daily target for fiber, even those who eat veg at every meal. Which means you might be missing out on big benefits, not only for your gut, but for energy levels, weight, cholesterol, and lowering the risk of cancer. But so many people worry about bloating when increasing fiber. So today, Dr. Emily Leeming, PhD. And registered dietitian and author of the new cookbook, Fiber Power, is going to break down signs that you're not eating enough, tips to prevent bloating, and practical ways to gently increase fiber that's personalized to work with your unique gut, as well as how long it takes to see results, plus a strategy for a high fiber, high.
protein breakfast and why that balance is so important.
Dr. Emily, what are some signs that your diet is low in fiber?
There's so many things that fibre influence. So it's really hard to just pinpoint one exact thing. I think the first thing I'd probably go to is if you are having dry, hard poos, so you're struggling with your constipation. You're perhaps then feeling really bloated because of that. You're feeling tired, you're feeling uncomfortable. That can be one key sign. But we also know that fiber impacts so many other areas of our health. We know that fiber is really important for helping our heart health, for helping our blood sugar control. Even just helping to keep us feeling fuller during the day and having like long stable energy levels. So all those things can be a sign if they're not going well that fibre is potentially lacking.
And actually we know from the stats that ninety six percent of people are not getting enough fibre in their day.
Isn't it? Yeah. Like the average is what, fift fifteen, sixteen grams?
Sixteen grams. So that's just over fifty percent of what we should be having, which is thirty grams of fibre a day. And actually we might potentially even need a little bit more, but we just haven't had the research to fully understand whether that little bit more, like say forty or fifty grams, is actually the sweet spot.
I guess the number of poops that you have in a week might be telling as well.
Yeah, exactly. So it's, you know, the things we're looking at in terms of, you know, your your poo is telling you so much about the health of your gut, which is why I so want to encourage people, please do lift the toilet lid, you know, have a regular look because it's just giving you this key sign of of how things are going. So yes, it is about frequency, about having that between three times a day to three times a week, you know, whatever is normal within that. But it's also, you know, how is the shape of that poo? So you want it to be a smooth sausage shape or a sausage with cracks in it. if it's really kind of loose and liquid or perhaps even dry and like kind of rabbit pebbles, that's something you kind of want to um take a look at.
And usually it's just a few diet and lifestyle tweaks to make that happen. But it's also, do you feel like everything is coming out? Is it easy? Is it not taking too long? And I think also like really, you know, there's so much that our body is telling us in terms of information. How do you feel? Like are you having uncomfortable symptoms like any discomfort, um, any pain, all those things are sign that perhaps there's something just worth like visiting your doctor to have a checkup about. Like
Yeah, I think becoming a lot more intuitive about our own health instead of relying on tools and I've actually just experimented with removing my wearable. I've been wearing a wearable for like eight years. Um, but I want to be a lot more attuned with what my body is telling me because actually it's the best, you know, data that we can actually uh tune into. Um and one of the things I wanted to double click on there was uh this idea of cravings and appetite as a potential marker of not having enough fibre.
Yeah, so so when we kind of eat our meal, you know, there's lots of different types of nutrients are within that.
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Chapters
6 chapters
1
What are the key signs that indicate I’m not getting enough fibre?
0:00–18:09
2
How does fibre cause bloating and what’s actually happening in my gut?
18:09–34:41
3
Why is staying hydrated important when increasing fibre intake?
34:41–51:01
4
What are the differences between high‑FODMAP and low‑FODMAP foods for fibre?
51:01–1:03:03
5
Which high‑fibre foods should I always have in my pantry?
1:03:03–1:15:21
6
How can I build a 30 g fibre day without feeling bloated?
1:15:21–1:22:24
Speakers
1 identifiedMore from The Doctor's Kitchen Podcast
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