Daily target
Aim for roughly 25-35 grams of fiber a day, or about 14g per 1,000 calories you eat. Most people eating a typical diet fall well short of this.
Why it helps
- Keeps you full on fewer calories, which helps a lot when cutting.
- Supports regular digestion and gut health.
- Slows carb absorption slightly, which can help with steady energy.
- Linked to better long-term health outcomes in most research.
Top sources
- Beans and lentils.
- Oats and whole grains.
- Vegetables like broccoli, carrots, and leafy greens.
- Fruit, especially with the skin on (apples, pears, berries).
- Chia seeds and flaxseed.
Raising it without feeling stuffed
Increase fiber gradually over a couple of weeks rather than all at once — a sudden jump can cause bloating and stomach discomfort. Add one extra fiber source per meal (fruit at breakfast, vegetables at lunch and dinner) and drink enough water alongside it.