If you've ever tried to increase your protein intake to build muscle, feel more energetic, or even lose weight, you know how difficult it can be to hit your goal in grams. However, protein isn't the only macronutrient you should be eating. It's also important to get enough fiber to help with digestion and weight loss. How much fiber do you need per day to lose weight?
Content What type of fiber is best for weight loss? How much fiber do you need per day to lose weight? How much fiber do you need per day to lose weight and which foods contain the most fiber? What are the benefits of eating fiber for weight loss?
WomanEL will share tips and also explain in detail the impact fiber has on your figure.
What type of fiber is best for weight loss?
There are many types of fiber, but soluble and insoluble are the main ones that help with digestion. While there's no single best type of fiber for weight loss, your goal should be to consume both soluble and insoluble fiber to keep your bowel movements regular and your body feeling its best, says registered dietitian Marissa Karp.
Here are all the types of fiber that play different roles in the body:
- Soluble fiber. “Soluble fiber, found in oats, nuts, and seeds, acts like a broom, sweeping everything around,” says registered dietitian Katie Hake. It dissolves in water and forms a gel-like substance. So as it passes through your body, it lowers cholesterol and stabilizes blood sugar levels, while creating a full bowel movement.
- Insoluble fiber. Insoluble fiber draws water into the colon, stimulating bowel movements, says Karp. “It’s not digested and adds bulk to stool, which helps it move along,” says Hake. It’s found in kale, brown rice, and some dark leafy greens.
- Fermented fiber: This type of fiber promotes the growth of good bacteria in your gut, similar to probiotics, says Hake. It can be found in foods like beans and garlic.
- Dietary fiber: This is “the indigestible part of carbohydrates that occurs naturally in plant foods” and helps with digestion, says Karp.
- Added fiber. This type of fiber is made by extracting fiber from a plant source and then adding it to processed foods to increase the fiber content, says Karp. For example, if you're making a protein bar, you could take tapioca fiber from the plant and add it to it.
How much fiber do you need per day to lose weight?
According to the 2020-2025 Dietary Guidelines, it depends on your age:
- Age 18: 25 grams of fiber.
- Ages 19-30: 28 grams of fiber.
- Ages 31-50: 25 grams of fiber.
- Age 51+: 22 grams of fiber.
The best strategy for achieving this goal is to spread your servings between meals and snacks throughout the day. All of your meals should contain at least eight grams of fiber.
How much fiber do you need per day to lose weight and which foods contain the most fiber?
- Lentils: 7.8 grams of fiber per half cup
- High-fiber bran cereal: 9.1 grams of fiber per half cup
- Navy beans: 9.6 grams of fiber per half cup cooked
- Black beans: 7.7 grams of fiber per half cup cooked
- Artichokes: 7.2 grams of fiber per half cup cooked
- Chia seeds: 39 grams of fiber per half cup
- Raspberries: 4 grams of fiber per half cup
- Oatmeal (for oatmeal): 2 grams of fiber per half cup
- Quinoa: 2.5 grams of fiber per half cup
- Barley: 16 grams of fiber per half cup
- Chickpeas: 17.5 grams of fiber per half cup
- Medium pear: 6 grams of fiber
- Half an avocado: 6 grams of fiber
What are the benefits of consuming fiber for weight loss?
- Improves digestion. According to Karp, fiber—particularly insoluble fiber—“speeds up the passage of food through the digestive tract, which helps with bowel movements.”
- Improves gut health. Some types of soluble fiber are prebiotics—good gut bacteria, says Karp. This creates a healthier microbiome, which is the collection of all the organisms that live in our bodies, and specifically the microbiome in your gut. A healthier microbiome is linked to overall improved health and physical well-being.
- Stays fuller longer. Getting enough fiber from whole foods (rather than supplements) can help you stay fuller longer because fiber is digested much more slowly than simple carbohydrates. And the fuller and more satisfied you feel after eating healthy, fiber-rich foods, the less tempted you will be to snack on less nutritious foods.
- Blood sugar balance. “When you eat foods that contain fiber, you’re slowly releasing food from your stomach into your intestines so it can be absorbed into your bloodstream,” says Karp. “This slows down the response of your blood sugar, so it doesn’t spike and crash, but rises and falls more naturally.”
- Lowers cholesterol. When you digest soluble fiber, it moves through your digestive system as a gel-like substance. In the process, it simultaneously lowers cholesterol, balances blood sugar, and helps with bowel function, says Karp.
- Helps you eat healthier overall. Another bonus of adding fiber to your diet is that foods that are good for weight loss, like fruits, vegetables, and whole grains, are already full of it. So if you focus on getting your fiber instead of counting calories, you'll be more likely to make healthier food choices overall.
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