What Is the Ketogenic (Keto) Diet? A Beginner's Guide - Banner Health
How does the ketogenic diet work? The keto diet focuses on eating extremely low amounts of carbohydrates, moderate protein and very high fat. [ ...
fiber supplement
Constipation. “Cutting back on high-fiber vegetables, fruits and whole grains can also increase your risk for constipation,” Oikarinen. “In this case, it may help to take a <anchor>fiber supplement</anchor> to help stay regular, but this should be discussed with your provider first.”
6 Health Dangers You Face Without Enough Fiber| Banner
6 Health Dangers You Face Without Enough Fiber\| Banner

[Español](javascript:SetLanguage(); )

[BannerHealth.com](/)

[![global-logo-v2](/healthcareblog/-/media/images/project/healthcareblog/logos/global-logo-v2.ashx)](/healthcareblog "Go to home page") Our blog featuring healthy tips,

expert advice and inspiring stories

### [Better Me](/healthcareblog/category/better-me)

### [Teach Me](/healthcareblog/category/teach-me)

### [Advise Me](/healthcareblog/category/advise-me)

### [Inspire Me](/healthcareblog/category/inspire-me)

### [Podcasts](/healthcareblog/category/podcasts)

### [Español](javascript:SetLanguage(); )

Podcasts

### Have you listened?

Bedside Stories highlights captivating personal stories that take place behind the scenes in health care.

[Episodes](/healthcareblog/category/podcasts/bedside-stories)

[BannerHealth.com](/)

- [Better Me](/healthcareblog/category/better-me)
- [Teach Me](/healthcareblog/category/teach-me)
- [Advise Me](/healthcareblog/category/advise-me)
- [Inspire Me](/healthcareblog/category/inspire-me)
- [Podcasts](/healthcareblog/category/podcasts)

By [Stephanie Thurrott](/healthcareblog/authors/stephanie-thurrott)
, Contributing Writer

July 11, 2021

[Teach Me](/healthcareblog/category/teach-me)

# 6 Health Risks You Face When You Ignore This Powerful Nutrient

Fiber can feel so old-fashioned. People commonly associate it with boring bran muffins, powder supplements mixed into juice and staying “regular.”

But fiber is crucial for [good health](/services/nutrition), said Tyler Florek, a registered dietitian nutritionist with [Banner – University Medical Center Phoenix](/locations/phoenix/banner-university-medical-center-phoenix).

And most of us don’t get enough fiber in our diets. While most people believe they get the amount of fiber they need, only [5% of Americans consume the recommended amount](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/), reports the American Journal of Lifestyle Medicine.

You should be eating [14 grams of fiber per 1,000 calories](https://pubmed.ncbi.nlm.nih.gov/26514720/), according to the Academy of Nutrition and Dietetics. That works out to about 25 grams of fiber per day for most women and 38 grams of fiber per day for most men.

## Here’s what happens when you don’t get enough fiber in your diet

“Fiber is important for several reasons,” Florek said. When you don’t have enough fiber, you miss out on the health benefits it offers. Without enough fiber:

1. You won’t feel full as long, so you’ll lose the weight-loss benefits you get from fiber. “High-fiber foods slow the speed at which your stomach empties. That makes you feel fuller for longer and can help you reduce your total calorie intake and lose weight,” Florek said.
2. You don’t get the cholesterol-lowering benefits that come from a high fiber diet. Fiber helps you rid your body of bile salts that are made of [cholesterol](/services/heart/prevention/cholesterol).
3. You won’t feed your gut flora, which are the prebiotics vital for healthy gut bacteria.
4. Your gut bacteria can’t build the short-chain fatty acids that can help prevent colon cancer.
5. You might not have healthy, adequate bowel movements, since fiber adds bulk to your stool.
6. If you have [diabetes](/services/diabetes), you won’t have fiber helping to slow rises in blood sugar. So, it could be harder to control your blood sugar.

## How can I get more fiber in my diet?

Florek said to choose vegetables, fruits and whole grains whenever you can. Some great choices are:

- Bran flakes
- Raspberries
- Apples
- Berries
- Oats
- Brown rice
- Whole wheat bread
- Beans
- Lentils
- Peas

## What about added fiber or fiber supplements?

Reaching for healthy, fiber-rich foods is a better choice than taking fiber supplements. “Dietary fiber occurs naturally in foods. Added fiber and fiber supplements are taken from other sources and added to foods that don’t normally contain them,” Florek said.

Supplements may not provide the same benefits you get from food. And if you’re not getting enough fiber from healthy foods, you might not be getting enough of other important nutrients as well.

## The bottom line

From [weight control](/staying-well/health-and-wellness/fitness-nutrition/ideal-weight) to a healthy gut to lower cholesterol, fiber brings a lot of health benefits. But most of us aren’t eating enough of it. Choose veggies, fruits and whole grains to boost your fiber intake.

To help build a [healthy diet](https://www.bannerhealth.com/healthcareblog/advise-me/tips-to-reintroduce-meat-back-into-your-diet) that meets your needs, [talk to a dietitian](https://www.bannerhealth.com/services/nutrition). [For a referral](https://www.bannerhealth.com/physician-directory), visit bannerhealth.com.

For more healthy eating tips, check out:

- [The Gut-Brain Axis: What You Need to Know](https://www.bannerhealth.com/healthcareblog/teach-me/gut-brain-axis-what-you-need-to-know)
- [You’ve Heard of Probiotics. But What Are Prebiotics?](https://www.bannerhealth.com/healthcareblog/teach-me/youve-heard-of-probiotics-but-what-are-prebiotics)
- [Reducing Cholesterol with Healthy Eating](https://www.bannerhealth.com/healthcareblog/teach-me/reducing-cholesterol-with-healthy-eating)

[Nutrition](/healthcareblog/tags/nutrition) [Weight Loss](/healthcareblog/tags/weight-loss) [Wellness](/healthcareblog/tags/wellness)

[![](/healthcareblog/-/media/images/project/healthcareblog/blogsad/ad-v2.ashx?h=1542&w=524&hash=08DAD82511A68FD15E9B355A80C6E5B6)](/patients/banner-app)

[![](/healthcareblog/-/media/images/project/healthcareblog/blogsad/ad-v1.ashx?h=742&w=526&hash=599D63D7A2B5E971FD693B890C255636)](/patients/banner-app)

YOU MAY ALSO LIKE

[Dulaglutide (Trulicity): What You Need to Know](https://www.bannerhealth.com/healthcareblog/teach-me/dulaglutide-trulicity-what-you-need-to-know "Dulaglutide (Trulicity): What You Need to Know")

September 11, 2024


[Dulaglutide (Trulicity): What You Need to Know](https://www.bannerhealth.com/healthcareblog/teach-me/dulaglutide-trulicity-what-you-need-to-know "Dulaglutide (Trulicity): What You Need to Know")

[Back Pain: 6 Tips for Avoiding Aches and Pains When You’re in a Car](https://www.bannerhealth.com/healthcareblog/better-me/easing-back-pain-when-you-are-riding-in-a-car "Back Pain: 6 Tips for Avoiding Aches and Pains When You’re in a Car")

September 10, 2024


[Back Pain: 6 Tips for Avoiding Aches and Pains When You’re in a Car](https://www.bannerhealth.com/healthcareblog/better-me/easing-back-pain-when-you-are-riding-in-a-car "Back Pain: 6 Tips for Avoiding Aches and Pains When You’re in a Car")

[Why In-School Screenings Matter for Your Child’s Health ](https://www.bannerhealth.com/healthcareblog/advise-me/the-importance-of-in-school-health-screenings-for-children "Why In-School Screenings Matter for Your Child’s Health ")

September 08, 2024


[Why In-School Screenings Matter for Your Child’s Health](https://www.bannerhealth.com/healthcareblog/advise-me/the-importance-of-in-school-health-screenings-for-children "Why In-School Screenings Matter for Your Child’s Health ")

[Tips to Avoid a Sore Arm After Your Flu Shot](https://www.bannerhealth.com/healthcareblog/advise-me/how-to-avoid-a-sore-arm-after-a-flu-shot "Tips to Avoid a Sore Arm After Your Flu Shot")

September 05, 2024


[Tips to Avoid a Sore Arm After Your Flu Shot](https://www.bannerhealth.com/healthcareblog/advise-me/how-to-avoid-a-sore-arm-after-a-flu-shot "Tips to Avoid a Sore Arm After Your Flu Shot")

[Weighing Your Options: Weight Loss Drugs vs. Bariatric Surgery](https://www.bannerhealth.com/healthcareblog/teach-me/comparing-weight-loss-drugs-and-bariatric-surgery "Weighing Your Options: Weight Loss Drugs vs. Bariatric Surgery")

September 03, 2024


[Weighing Your Options: Weight Loss Drugs vs. Bariatric Surgery](https://www.bannerhealth.com/healthcareblog/teach-me/comparing-weight-loss-drugs-and-bariatric-surgery "Weighing Your Options: Weight Loss Drugs vs. Bariatric Surgery")

[Nature’s Golden Spice: Discover the Surprising Benefits of Saffron](https://www.bannerhealth.com/healthcareblog/teach-me/health-benefits-of-the-golden-spice-saffron "Nature’s Golden Spice: Discover the Surprising Benefits of Saffron")

September 02, 2024


[Nature’s Golden Spice: Discover the Surprising Benefits of Saffron](https://www.bannerhealth.com/healthcareblog/teach-me/health-benefits-of-the-golden-spice-saffron "Nature’s Golden Spice: Discover the Surprising Benefits of Saffron")

Featured

[Inspire Me](/healthcareblog/category/inspire-me "Inspire Me")

[How Music Therapy Helps Soothe Patients in the NICU](https://www.bannerhealth.com/healthcareblog/inspire-me/how-music-therapy-helps-sooth-patients-in-the-nicu "How Music Therapy Helps Soothe Patients in the NICU")

[Better Me](/healthcareblog/category/better-me "Better Me")

[Kids Headaches: When Should I Worry?](https://www.bannerhealth.com/healthcareblog/better-me/kids-headaches-when-to-worry "Kids Headaches: When Should I Worry? ")

[Advise Me](/healthcareblog/category/advise-me "Advise Me")

[How Often Should You Wash Your Sheets to Keep Germs Away?](https://www.bannerhealth.com/healthcareblog/advise-me/how-often-should-you-wash-your-sheets "How Often Should You Wash Your Sheets to Keep Germs Away?")

RECENT

[Teach Me](/healthcareblog/category/teach-me "The Surprising Reasons Flu Shots Matter When You Have Heart Disease")

[The Surprising Reasons Flu Shots Matter When You Have Heart Disease](https://www.bannerhealth.com/healthcareblog/teach-me/why-flu-shots-matter-when-you-have-heart-disease "The Surprising Reasons Flu Shots Matter When You Have Heart Disease")

[Teach Me](/healthcareblog/category/teach-me "6 Things to Know About Oral Allergy Syndrome (a Plant-Based Allergy)")

[6 Things to Know About Oral Allergy Syndrome (a Plant-Based Allergy)](https://www.bannerhealth.com/healthcareblog/teach-me/things-to-know-about-oral-allergy-syndrome "6 Things to Know About Oral Allergy Syndrome (a Plant-Based Allergy)")

[Teach Me](/healthcareblog/category/teach-me "Dulaglutide (Trulicity): What You Need to Know")

[Dulaglutide (Trulicity): What You Need to Know](https://www.bannerhealth.com/healthcareblog/teach-me/dulaglutide-trulicity-what-you-need-to-know "Dulaglutide (Trulicity): What You Need to Know")

## Enjoying our blog?

![Busy dad email card](/healthcareblog/-/media/images/project/healthcareblog/email/busy-dad-email-card.ashx?h=357&w=536&hash=5B9346FFECA63BD9CEA6571EA1AD6847)

## Enjoying our blog?

We know you live a busy life. Get the latest health advice from our experts in your inbox.

[![global-logo-v2-white](/healthcareblog/-/media/images/project/healthcareblog/logos/global-logo-v2-white.ashx)](/healthcareblog "Go to home page")

#### [Banner Health](/)

- [Doctors](/physician-directory)
- [Services](/services)
- [Locations](/locations)
- [For Health Professionals](/health-professionals)
- [For Employees](/employees)
- [Volunteers](/services/volunteer)
- [Insurance](/about/insurance)

#### [About](/about)

- [Quality](/about/glance/quality)
- [News](/about/glance/news/connect)
- [For Media](https://www.bannerhealth.com/newsroom)
- [Ways to Give](/ways-to-give)
- [Donate Now](/ways-to-give/foundations)
- [Careers](/careers)

#### [Patient Center](/patients)

- [Bill Pay and Information](/patients/billing)
- [Classes and Events](/calendar)
- [Health and Wellness](/staying-well)
- [Help Paying Your Bill](/patients/billing/financial-assistance)
- [Medical Records](/patients/medical-records)
- [Patient Account](/patients/patient-account)
- [Patient Registration](/patients/registration)
- [Pricing Transparency](/patients/billing/pricing-resources/hospital-price-transparency)

#### [Connect With Us](/contact-us)

- [Contact](/contact-us)
- [Read Our Blog](https://www.bannerhealth.com/healthcareblog)
- [Ask an Expert](/staying-well/expert)
- [Newsletter Sign Up](/about/glance/news/connect)

[![X-social-icon](/healthcareblog/-/media/images/feature/social/x-social-icon.ashx?h=43&w=42&hash=F8461D6E318E244CAD68001CFF84A660)](https://twitter.com/BannerHealth)

[Terms of Use](/about/legal-notices/terms)

[Privacy Policy](/about/legal-notices/privacy)

[Nondiscrimination](/about/legal-notices/nondiscrimination)