Feeling hungry right after eating? Tiredness and bleeding gums? Gastro doctor, Dr Pal says it could be a sign of hidden deficiency

You might be eating well, sleeping fine, and still feeling off — tired, foggy, or even hungry soon after a meal. Sounds familiar? Gastro doctor, Dr Pal, says these aren’t random quirks but your body’s way of whispering that something’s missing. In a viral Instagram post, he broke down how the first warning signs of key nutrient deficiencies often show up long before serious symptoms appear — and they’re not what you think.

Fibre deficiency

According to Dr Pal, the earliest clue of fibre deficiency isn’t constipation — it’s feeling hungry soon after eating. That lingering post-meal hunger, he explained, means your diet lacks enough fibre to keep you full and regulate digestion.

According to Healthline, some of the best sources of fibre include lentils, beans like black beans, kidney beans, and chickpeas, and whole grains such as oats. Chia seeds and avocados also pack a fiber punch, while fruits like raspberries, pears, and apples, along with veggies like broccoli and sweet potato, round out the list.

Protein deficiency

Next, he pointed out that protein deficiency doesn’t begin with muscle loss as many assume. It starts with constant tiredness and brain fog, a sign that your body isn’t getting the amino acids needed for focus and energy.

Some of the best protein-rich foods include eggs, almonds, chicken breast, cottage cheese, Greek yoghurt, and milk. Plant-based options like lentils, chickpeas, beans, quinoa, and pumpkin seeds are also excellent choices. Fish, peanuts, and even protein powders can further help meet your daily protein needs.


Calcium deficiency

Calcium deficiency, too, has its own sneaky start. Instead of weak bones, Dr Pal said it often first appears as tingling or numbness in your fingers — a result of disrupted nerve and muscle function.

Calcium-rich foods include yogurt, milk, cheese, sardines, salmon, tofu, nuts, seeds, kale, legumes, and fortified options like soy milk, juices, and cereals. While vegetables such as spinach also contain calcium, their high oxalic acid content can reduce how much calcium the body actually absorbs.


Zinc deficiency

He added that zinc deficiency doesn’t always make you lose your appetite right away. Rather, you might first notice loss of taste or smell and slower wound healing — subtle but significant red flags your body is running low on this crucial mineral.


Zinc plays a vital role in supporting immunity, taste, and wound healing. Some of the best sources of zinc include oysters, pumpkin seeds, cashews, chickpeas, lentils, and fortified cereals. Adding a mix of these foods to your diet can help maintain healthy zinc levels and overall well-being.


Iron deficiency

When it comes to iron, Dr Pal noted that the early sign isn’t hair loss or dark circles, but feeling tired even after a full night’s sleep. Your energy tanks not because you’re lazy, but because your cells aren’t getting enough oxygen.

Iron is essential for healthy blood and energy levels, and some of the best food sources include red meat, spinach, lentils, tofu, quinoa, and fortified grains. According to Healthline, pairing these foods with vitamin C–rich options like citrus fruits or bell peppers can significantly boost iron absorption in the body.

Vitamin C deficiency

Similarly, vitamin C deficiency doesn’t always start with frequent colds. Dr Pal said it often begins with bleeding gums, dry skin, or easy bruising — reminders that collagen production is taking a hit.

Vitamin C is essential for strong immunity, glowing skin, and faster healing. Some of the best natural sources include oranges, strawberries, kiwi, bell peppers, broccoli, and tomatoes. These foods not only help boost collagen production but also protect your body from cell damage and infections.

Vitamin B-12 deficiency
And finally, vitamin B12 deficiency doesn’t just make you “feel tired.” The telltale signs, he explained, include tingling in the hands or feet, pale skin, and brain fog, showing how deeply B12 impacts the nervous system.

Vitamin B12 is crucial for maintaining healthy nerves and energy levels. Foods rich in this nutrient include eggs, dairy products, fish, and chicken. For those following a plant-based diet, fortified options like soy milk, nutritional yeast, and breakfast cereals can help meet daily B12 requirements effectively.

Through his post, Dr Pal reminded followers that good health isn’t just about what’s on your plate — it’s about noticing what your body is quietly trying to tell you.