Fibre can be found in foods ranging from fruits and vegetables to whole grains, nuts and seeds and legumes (the richest source of dietary fibre and one that can provide a third of your daily intake in half a can, according to Hobson) – so there are plenty of ways to up your intake. However, if you’re not getting enough fibre, you might notice some signs or symptoms that indicate you need to make a change. These include:

1. Constipation, bloating and digestive discomfort

“Constipation is one of the most common issues that occurs when fibre intake is low, as fibre is essential for adding bulk to stool and promoting regular bowel movements,” Hobson says. “People may also experience bloating and abdominal discomfort, often caused by slower digestion or an imbalance in gut bacteria, which can lead to gas build-up.”

2. Blood sugar-related energy fluctuations

“A low-fibre diet may also cause blood sugar levels to fluctuate more dramatically, potentially resulting in fatigue and low energy,” Hobson explains. This is because soluble fibre – found in apples, bananas, oats, black beans and avocados, among other sources – helps to slow down the absorption of sugar by producing a gel-like substance in the gut. It does this by absorbing water.

3. Feeling hungry all the time

“Fibre plays an important role in helping you feel full and satisfied after meals, so without it you may feel hungrier and more likely to crave high-sugar or high-fat foods,” Hobson says. This can contribute to overeating and, over time, may lead to weight gain, as fibre-rich foods are often less energy-dense and help regulate appetite.”

PSA: this is what happens inside your gut when you don’t eat enough fibre