To lose weight, it is recommended to consume about 25 to 30 grams of dietary fiber per day, primarily from food sources rather than supplements

. This amount aligns with general dietary guidelines for adults and supports weight loss by increasing satiety, slowing digestion, and helping reduce overall calorie intake

Recommended Fiber Intake for Weight Loss

• Women: Around 25 grams per day (some sources suggest a minimum of 28 grams)

• Men: Around 30 to 38 grams per day

Why Fiber Helps with Weight Loss

• Fiber-rich foods are low in calories but high in volume, helping you feel full longer and reducing hunger and cravings

• Soluble fiber, found in oats, beans, fruits, and vegetables, slows digestion and can improve blood sugar control, aiding weight management

• Increasing fiber intake can naturally reduce calorie consumption without conscious restriction

Tips for Increasing Fiber Intake

• Aim to include fiber in every meal and snack, targeting about 8 grams per meal

• Choose a variety of fiber-rich foods such as fruits, vegetables, legumes, whole grains, nuts, and seeds

• Increase fiber gradually to avoid digestive discomfort and drink plenty of water

Caution

• Avoid consuming excessive fiber (more than 50-70 grams per day), as it may cause digestive issues and impair nutrient absorption

In summary, aiming for about 25 to 30 grams of fiber daily from natural food sources is effective for weight loss, helping you feel full and reduce calorie intake naturally