1. 你有高膽固醇：研究發現，纖維可以降低膽固醇水平。
2. 飯後45-60分鐘後就餓了：之所以出現這種情況是因為纖維消化慢，讓你飽足時間更長，沒有足夠的纖維當然餓得快。
3. 便秘：大多數人認為便秘就是缺乏纖維最可靠的指標，但便秘已是極端的情況，其實排便時間不規律就是了。
It's no secret that eating foods rich in fiber can help you slim down. And yet, despite all of the info that's out there, many people still don't get enough. "Women are supposed to get about 25 grams of fiber per day, but most get only 15 grams," says Keri Gans, a dietician in New York City and author of The Small Change Diet. So the real question is: How can you tell if you're a card-carrying member of the not-enough-fiber party? Look for these signs:
You're not going to the bathroom (yeah, that kind of bathroom) at least once a day. Most people assume that being constipated is the surest sign that you're lacking in the fiber department. But constipation is the extreme scenario—meaning that even not going on the regular can mean you're coming up short with fiber, says Gans.
You have high cholesterol. Yep, cholesterol and fiber may be linked—research suggests that fiber may help lower your cholesterol levels. What happens is that fiber goes through your body whole, and as it does, cholesterol basically gloms onto it and leaves with it. "So if you're not getting enough fiber, the cholesterol doesn't have as many chances to leave your body, which could explain why you have high levels of it," says Gans.
You're hungry 45 minutes to an hour after meals. "The reason this is the case is that fiber digests slower and keeps you fuller for longer," says Gans. So if you're hungry too soon after breakfast or lunch, you probably didn't pack enough fiber in there in the first place. Are you a protein queen? Even if you have two eggs for your morning meal, you should still pair them with a slice of whole-grain toast to balance them out with fiber.