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How Much Fiber Do You Need to Eat Per Day to Lose Weight
Updated on November 29, 2022
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How Much Fiber Do You Need to Eat Per Day to Lose Weight

Achieving your ideal weight can be a challenge. But your weight loss journey can be easier if you add more fiber to your meals.

We talked to Dr. Rizza Mira, our resident medical reviewer at KYDNA, to see how fiber can help you lose weight. She's a general practitioner specializing in diet and nutrition.

How Much Fiber Do You Need to Eat Per Day to Lose Weight 2

Fiber and Weight Loss — What the Science Says

Studies show that eating 25 to 30 grams of fiber daily promotes weight loss. Fiber doesn’t supply you with energy. But it fills you up and provides other health benefits. 

Researchers discovered that even a slight increase in fiber intake might help with weight loss. People who eat an additional 4 grams of fiber daily may lose up to 3.25 pounds in 6 months.1 

A high-fiber diet can control your blood sugar, which is essential to weight loss. It can also reduce your blood pressure and prevent heart disease.2

“Including fiber in your diet also decreases the absorption of dietary fats. It prevents your body from storing excess amounts of fats,” explains Dr. Mira.

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How Does Fiber Help You Lose Weight?

High-fiber foods satisfy hunger because they take longer to digest. They slowly release energy throughout the day, so you won’t have to rely on snacks. 

Eating more fiber regulates your calorie intake and helps you stick to your diet.

Consuming fibers may also promote the growth of good bacteria and lead to weight loss. Research shows that imbalances in the gut are linked to obesity.

"Not only are fibers important for weight management. They're also good for heart health, digestive health, and the management of diabetes," says Dr. Mira.

How Much Fiber Should You Eat Per Day?

The minimum recommended fiber intake for women is 21 to 25 grams per day. Men should consume 30 to 38 grams of fiber daily.

You can get fiber from foods and dietary supplements.

What Foods Are High in Fiber?

There are many fiber-rich foods you can add to your diet. Below are some examples and how much fiber you can get from them:

  • Bran cereal — 13 grams of fiber per half cup5
  • Black beans —  7.7 grams of fiber for each half cup 
  • Lentils 7.8 grams of fiber for half a cup 
  • Split peas — 8 grams of fiber per half-cup serving. 
  • Artichokes — 7 grams of fiber for every half a cup6 
  • Chia seeds — 10 grams of fiber per 2 tbsp. serving

How Can I Eat 25 Grams of Fiber A Day?

If you’re trying to lose weight, you need to eat at least 25 grams of fiber each day. 

You don’t have to eat all of them at once. You can add small amounts to each meal until you hit your daily goal. For instance, you can snack on some sunflower seeds. 

100 grams of sunflower seeds will add 8.6 grams of fiber to your daily diet.7 

What Are Other Sources of Fiber?

Plant-based foods such as fruits, vegetables, and grains are the best source of dietary fiber. But if you have trouble meeting your daily goals, you can try fiber supplements like Colon Broom. 

Colon Broom contains psyllium husk, a soluble fiber that can ease digestive symptoms like diarrhea and constipation. By adding bulk to your diet, it may also help you lose weight. 

Remember to a doctor before you start taking fiber supplements.

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Dr. Rizza Mira
Dr. Rizza Mira
Medical Reviewer
Dr. Rizza Mira is a medical doctor and a general practitioner who specializes in pediatrics, nutrition, dietetics, and public health.

As a pediatrician, she is dedicated to the general health and well-being of children and expecting parents. She believes that good nutrition, a healthy lifestyle, and prevention of illness are key to ensuring the health of children and their families.

When she’s not in the hospital, Rizza advocates and mobilizes causes like breastfeeding, vaccination drives, and initiatives to prevent illness in the community.
Jennifer Anyabuine
Jennifer Anyabuine
Content Contributor
Jennifer Anyabuine is a content writer with KnowYourDNA. She has a B.S. in Biochemistry. She has been writing for 2 years. Her focus is women’s health, fitness, mental health, and general wellness.
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