Signs Your Diet Is Fibre Deficient

Most people get less than 15 grams of fibre per day though the
recommended amount is 40 grams. Worse still, foods stripped of their
fibre abound around us - such as white flour, white rice, white pasta,
etc. Yet, at some point, your body is sure to send you warning signals
that it needs more. Look out for them, and let them alert you to the
need for upping your fibre intake:

When your cholesterol is high:
one of the reasons this happens is lack of adequate soluble fibre in
your diet. Found in foods such as oats, peas, beans, apples, citrus
fruits, carrots barley and psyllium, soluble fibre dissolves in water
to form a gel-like material that binds up harmful substances such as
bile, cholesterol and other toxins. High intakes of soluble fibre
reduce LDL cholesterol by 70 per cent.

You're gaining weight:
Why does one slice of whole wheat bread feel more "satisfying" than
two slices of white bread? The reason is fibre. Whole wheat bread
contains fibre-dense bran and wheat germ, which provide a more
constant source of energy.

As a result, you feel full faster and longer. Other fibre-rich foods
such as brown rice and legumes have the same satiating effect, making
it less likely that you would indulge in impulsive snacking. The happy
result: you don't gain weight! So, if lately, the scales have been
moving up, it might be time to up your fiber intake.

You feel hungry a lot:
For the same reason that fibre makes you feel full, lack of it makes
you feel hungry. This does not help if you are trying to control your
weight. The most common culprits here are foods made with plain white
flour, which has been stripped of most of their fibre. So, white rice,
pancakes, pasta, etc are the foods to avoid. If those hunger pangs
have been hitting too soon after a "meal," it is time to turn to
fibre-rich foods!

You're moving slow:
perhaps one of the surest signs that you need more fibre is trouble
with bowel movement. If chronic constipation is an issue, more fibre
is in order, particularly insoluble fibre which holds on to water and
helps form softer, bulkier stools to regulate bowel movement. However,
don't up your fibre intake suddenly. Gradual increase is best.

--care2.com