Do I Need More Fiber? 

By Diana Sanchez, Staff Writer 

Getting adequate nutrition is quite a balancing act. It’s so easy to focus so much on one factor, like protein for example, or counting calories, that you might actually forget to get the right levels of other nutrients your body needs. Fiber is one nutrient you really want to make sure you are getting enough of - especially if you are trying to lose weight. 

Why Do I Need Fiber?

Fiber is so important for your overall health. It helps with regularity (important!), and not getting enough fiber can put you at a higher risk for heart disease, diabetes, and even colorectal cancer. Fiber is also very helpful for weight loss, as it is low in calories and can help you feel full longer - when you are getting enough of it.  

The good news is, it’s so easy to incorporate enough fiber into your diet, once you are aware of it. 

How Do I Know I Am Not Getting Enough Fiber?

You are gaining weight.

If you are gaining weight, it could be a clear indicator that you are not getting enough fiber in your diet. As I mentioned earlier, high fiber foods are very filling, so if you are eating more than you should be, low fiber intake could be the culprit. Additionally, most unhealthy, processed foods are low in fiber - so if you are eating more of those than you should be, that could certainly be another reason why you are gaining weight. 

You are bloated and/or constipated. 

Adequate fiber intake is KEY to regularity. If you are noticing that you are not very regular, check how much fiber you’re taking in on a daily basis. This is a seriously uncomfortable problem with a very simple fix!

You are hungry after you eat.

Fiber is filling. If you’re not eating enough fiber, it will affect your hunger levels - and, of course, lead to weight gain as well.

How Much Fiber Do I Need?

Check out the chart below to find your recommended fiber intake.

Age

Male

Female

9-13

31

26

14-18

38

26

19-30

38

25

31-50

38

25

51-70

30

21

Over 70

30

21


How Can I Add More Fiber to My Diet?

Good question! These foods are so good and so good for you. Make sure to add them to your grocery list!

Fruits

Vegetables

Legumes

Grains

Apples
Avocados 
Bananas
Blackberries
Blueberries
Pears
Raspberries
Strawberries

Artichoke
Beets
Broccoli
Brussel sprouts
Carrots
Kale
Spinach
Tomatoes

Black beans
Chickpeas
Edamame
Kidney beans
Lentils
Lima beans
Split peas

Oats
Quinoa


Finally…

Fiber is majorly helpful for your weight loss goals and your health. Make sure that you get enough fiber in your daily meals, and your body will be so grateful.

Did you have a hard time adding fiber to your meals? What did you do to help with that?

Looking for other ways to lose weight? Check out these articles about dieting:

What is the DASH Diet? 

What is the MIND Diet? 

What is the 5 Bite Diet? 

What is the Raw Food Diet? 

What is the Paleo Diet? 

Is Keto Right for Me? 

7 Day Keto Meal Plan 

What is Intermittent Fasting? 

How Can I Stick to a Diet? 

Is a Vegan Diet Right for Me?

The Best, Healthy Low Calorie Desserts


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