Fibre is the part of plant foods your body can’t digest. It adds bulk without many calories, slows digestion and keeps you full for longer, which makes it one of the most useful and overlooked tools for weight management. Most Americans eat only about half the fibre they need.
How much do you need?
- Women: about 25 g a day
- Men: about 38 g a day
Over 50, the amounts are a little lower (about 21 g for women and 30 g for men), but more is fine for most people.
How fibre helps with weight
- Fills you up with fewer calories.
- Slows digestion, so you stay full longer and blood sugar rises more gently.
- Feeds healthy gut bacteria.
- Keeps bowels regular, especially helpful if you’re eating less.
Easy high-fibre foods
- Lentils: about 15 g per cooked cup
- Black beans or chickpeas: about 12 to 15 g per cooked cup
- Chia seeds: about 10 g per ounce (2 tablespoons)
- Raspberries: about 8 g per cup
- Pear (with skin): about 5 to 6 g
- Broccoli: about 5 g per cooked cup
- Apple (with skin): about 4 g
- Oatmeal: about 4 g per cooked cup
- Whole-wheat bread: about 2 to 3 g per slice
Simple swaps
- White bread to whole-grain bread; white rice to brown rice or quinoa.
- Juice to whole fruit.
- Add beans or lentils to soups, salads and pasta sauces.
- Snack on fruit, vegetables with hummus, or a small handful of nuts.
- Top yogurt or oatmeal with berries and chia seeds.
Add it gradually
Increasing fibre quickly can cause wind, bloating and cramps. Add a little more each week and drink plenty of water, since fibre needs fluid to work well.
What about fibre supplements?
Food is the best source, but psyllium supplements can help if you struggle to get enough. Take them with a full glass of water, and take other medicines at least 2 hours apart, as fibre can affect how they’re absorbed.
See also: protein for weight loss and how to lose weight safely.
More in our Weight Management guide: all our articles on this topic in one place.
This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Always read the label before using any medicine.
