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Fiber deficiency due to low-carbohydrate diet

Eating low-carb or carbohydrate-restricted is extremely popular. However, there are downsides to doing this for an extended period. You eliminate many food products when eating low-carb or carbohydrate-restricted, which can lead to a fiber deficiency. This can have adverse effects on your health.

Fiber for good health

Dietary fiber (fibers) is important for health. It contributes to good digestion, a feeling of satiety after eating, and reduces the risk of cardiovascular disease, type 2 diabetes, and colon cancer. Many sources of dietary fiber are found in vegetables, fruits, potatoes, whole-grain bread, breakfast cereals, legumes, and nuts. The Health Council recommends consuming 30 to 40 grams of dietary fiber per day. Because there are many different types of fiber, each with its own beneficial properties, it is important to consume fiber from various types of food.

Good bowel function and bowel movements

The intestines are increasingly recognized as a thinking organ. Therefore, intestinal health is very important. Fiber makes a significant contribution to this. When fiber is fermented in the intestine, short-chain fatty acids such as butyrate are produced. Butyrate is an important nutrient for cells of the intestinal wall.

Do you know how much fiber you eat per day?

You can easily measure how much fiber you eat in a day. If you keep a food diary, it also records the number of grams of fiber. Ask your coach how best to do this. The weight consultants at MINT Personal Training work with the Virtuagym nutrition app. If you want to increase your intake, choose vegetables, fruit, and whole-grain products as much as possible. You can see the number of grams of fiber per 100 grams on product packaging. By reading labels, you can compare and make better choices.

Tips to eat more fiber

  • Eat according to the food pyramid
  • Replace white bread, white pasta, and rice with whole-grain versions.
  • Eat at least 250g of vegetables per day
  • Eat 200 grams of fruit per day
  • Choose legumes more often
  • Eat a handful of nuts every day
  • Drink plenty of fluids

The right advice from a weight consultant at BMFitt

A weight consultant knows everything about healthy nutrition and can advise you on how to increase your fiber intake. The weight consultants at MINT Personal Training are all up-to-date in their training and possess the right knowledge and skills. There is a possibility that your supplementary health insurer will contribute to the costs. Want to know more? Make an appointment for an intake today.
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