What will happen if you have too little fiber?

The main issue with fiber in the human body is to help pass feces in the digestive tract. Without proper amounts of fiber, the digestive tract can slow, causing constipation, or even stop, causing a blockage. Fiber also helps to maintain the environment in your intestines for "good bacteria" that helps to digest your food.

One possible benefit of increasing fiber intake is reducing the chances of developing Type II Diabetes. A high-fiber diet should be combined with a healthy all-around diet that follows carb-counting or exchange system as recommended by a certified nutritionist. There is no guarantee that a high-fiber diet alone will prevent the onset of diabetes, but studies have shown a correlation between increased fiber intake and reduced chance of developing diabetes.

Dietary fiber basically acts as a broom for your digestive tract; specifically the intestines. After consuming food, it has to move through the digestive tract, but there are times when certains foods and substances do not make it all the way to the exit point. When this happens, that remaining food gets wedged between the crevices of the intestines and can cause negative long-term effects. These effects include diverticulosis and even cancer. Think about it: if you have charred steak for dinner, it is likely that the charred pieces will get wedged within your digestive tract they will stay there and cause damage to that part of the intestines---thus leading to cancer. You can prevent this build-up of harmful substances and foods by consuming dietary fiber, which will act as a broom and sweep up these debris, such as the "char from the steak" and prevent cancers from forming.

With that said, it is important to gradually increase your fiber intake to eventually reach between 19-30 grams per day. Remember that there are 2 different kinds of fiber: "insoluble fiber" and "soluble fiber." Insoluble fiber does not get digested in the body, and therefore helps to move things along throughout the digestive system and promotes regular bowel movements. Soluble fiber binds with fatty acids and lowers the total LDL cholesterol level (the bad cholesterol). It is important to include both of these in the diet to promote well-being for your digestive tract. Please remember, though, that it is important to increase fluid intake, such as water, when increasing fiber intake. If you don't drink enough water and overload on fiber, then there becomes a build-up in the GI system and can cause constipation. Also, if you consume too much fiber the first time, you will likely feel bloated as gassy. Please continue to consume whole fiber to prevent the buildup of harmful substances and cancer.