For weight loss, aiming to consume about 25 to 30 grams of fiber per day is generally recommended. This amount supports satiety, helps control appetite, and may assist in reducing calorie intake without feeling deprived
. More specifically:
- The Academy of Nutrition and Dietetics suggests a minimum of 28 grams daily, with men possibly benefiting from up to 38 grams per day
- The U.S. Dietary Guidelines recommend around 25 grams for women under 50 and 31-34 grams for men under 50, with slightly lower amounts for older adults
- Some studies indicate that consuming about 8–20 grams of fiber per 1,000 calories (e.g., ~40 grams for a 2,000-calorie diet) can be beneficial for weight loss and appetite control
It is best to get fiber from whole foods like fruits, vegetables, whole grains, legumes, nuts, and seeds rather than supplements, as whole foods provide a variety of fiber types and other nutrients
. Increasing fiber intake gradually and maintaining adequate hydration can help avoid digestive discomfort such as gas or bloating
. In summary, targeting around 25 to 30 grams of fiber daily, adjusting based on sex, age, and calorie intake, can support weight loss efforts effectively.
