Forget what you thought you knew about fibre. While most people associate a lack of dietary fibre with digestive troubles like constipation, medical experts reveal that the body's first distress signal is something far more common: feeling hungry again shortly after finishing a meal. This surprising insight shifts the focus from late-stage symptoms to an early warning sign that many Indians might be ignoring.
The Hidden Hunger Signal: Why You're Always Craving Food
According to Dr. Leena Saju, Group Manager of Clinical Nutrition at KIMSHEALTH, the initial red flag for insufficient fibre intake is not sluggish bowels, but a rapid return of hunger pangs. "Low fibre causes rapid digestion, glucose spikes, and early hunger by disrupting satiety hormones like leptin and ghrelin," she explained. Fibre's role in adding bulk to food, stabilising blood sugar, and feeding beneficial gut bacteria is crucial for regulating the feeling of fullness. Constipation, she notes, tends to manifest later.
Echoing this view, Dr. Adithya V Naragund, a senior consultant in GI and HPB Surgery at Cytecare Hospitals in Bengaluru, stated that a diet poor in fibre can lead to sluggish digestion, frequent sugar cravings, and a persistent lack of satiety. These subtle symptoms are often overlooked or blamed on other factors, but they are clear messages from the gut begging for more fibre.
The Science Behind the Snack Attacks
Pratiksha Kadam, Chief Dietitian at Kokilaben Dhirubhai Ambani Hospital in Navi Mumbai, provided a detailed breakdown for The Indian Express. She clarified that dietary fibre is essential for slowing down the absorption of sugars and fats, which keeps food in the stomach longer and promotes prolonged satiety. "Without an adequate amount of fibre in the diet, which is typically less than 25-30 grams a day, food will get digested too quickly," Kadam elaborated. This rapid digestion causes a sharp fall in blood sugar levels, triggering hunger signals soon after eating.
Furthermore, fibre acts as a prebiotic, nourishing the good bacteria in the gut. These microbes play a vital role in regulating the hormones that control hunger and metabolism. A deficiency disrupts this gut-brain axis, which governs how much we eat and when. This disruption can pave the way for unnecessary weight gain and metabolic issues like insulin resistance over time.
Restoring Balance: How to Boost Your Fibre Intake
While occasional post-meal hunger can be due to stress, sleep deprivation, or a meal high in refined carbs, consistently feeling unsatisfied is a cue to evaluate your diet. The solution lies in embracing fibre-enriched foods. Foods such as whole grains, fruits, vegetables, and legumes improve gut health, increase dietary bulk, regulate bowel movements, and provide sustained energy between meals.
Kadam's prescription for restoring digestive balance is straightforward: "Increasing natural fibre options, staying hydrated, and maintaining regular meal timings can help restore digestive balance and satiety." Making these mindful adjustments can help silence those premature hunger cues and support overall metabolic health.
Disclaimer: This article is based on information from the public domain and expert inputs. Always consult your healthcare practitioner before making significant changes to your diet or health routine.
