The risks of skipping fibre: a simple guide to a complex problem

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A balanced diet is like a puzzle, with each nutrient playing a crucial role in maintaining our health. One such essential piece of our dietary puzzle is dietary fibre.

It’s the stuff in plants that our bodies can’t digest, found in fruits, vegetables, grains, and legumes. Unfortunately, many people’s diets are low in fibre, and this can pose several health risks.

Here’s a straightforward guide to understanding why fibre is so crucial and the dangers of not getting enough of it.

Why is Fibre Important?

Fibre is like the traffic cop of our digestive system, managing the flow and ensuring everything runs smoothly.

It aids digestion, helps control blood sugar levels, and manages cholesterol levels, reducing the risk of chronic diseases like type 2 diabetes, heart disease, and certain types of cancer. It also keeps us feeling full, aiding in weight management.

The Consequences of a Low Fibre Diet

When we skimp on fibre, our bodies react, and several health problems can occur, affecting various aspects of our wellbeing.

Studies have shown that a low fibre diet can lead to issues like constipation, high blood sugar levels, elevated cholesterol, and increased risk of colon cancer.

Studies and Evidence: Connecting Low Fibre to Health Issues

Multiple research studies have highlighted the perils of a diet lacking in fibre. A study published in the World Journal of Gastroenterology linked low fibre intake to an increased risk of colorectal cancer.

This connection is due to fibre’s role in maintaining bowel regularity and preventing the build-up of harmful substances in the colon.

Another piece of research evidence emphasizes the connection between fibre intake and heart health.

The Journal of the American Heart Association has reported that a high fibre diet can significantly reduce the risk of heart disease by lowering blood pressure and cholesterol.

Moreover, several studies have showcased the importance of fibre in managing body weight and preventing obesity.

A low fibre diet can lead to overeating and weight gain because fibre-rich foods tend to be more filling, preventing excessive food intake.

Simple Steps to Increase Fibre Intake

The good news is, improving your fibre intake is neither complex nor expensive. Incorporate a variety of fruits, vegetables, whole grains, and legumes into your daily diet.

Choose whole-grain bread over white, snack on fruits and veggies, and include beans and lentils in your meals. Gradually increase your fibre intake to allow your digestive system to adjust and drink plenty of water to aid digestion.


In conclusion, a low fibre diet might seem harmless but can lead to severe health problems, ranging from digestive issues to chronic diseases like cancer and heart disease.

Numerous studies and pieces of research evidence underline the importance of maintaining a fibre-rich diet for overall health and wellbeing.

Incorporating fibre into our diets is a simple, effective way to safeguard our health.

By understanding the importance of fibre and taking small, manageable steps to increase our intake, we can significantly improve our health, prevent chronic diseases, and lead happier, healthier lives.

So, let’s make a conscious effort to include more fibre in our meals and educate others about the risks associated with a low fibre diet.

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