High Fiber Diet

Fiber Intake & Weight Loss

Fiber is a necessary part of your daily diet, but the amount and source may differ. The latest research suggests that diets high in fiber can increase weight loss and improve other untargeted areas of diet.


In a trial of 121 adults with metabolic syndrome, fiber was increased in the diet to 30 grams per day to see what effects it had on weight loss and overall diet. Fiber was increased in participants over a 12 months period. Participants also received diet counseling throughout this period (14 sessions). An average weight loss of 4.6 pounds was observed over this 12-month period.

Other significant improvements were seen in the participants’ diets. These areas included calorie intake, fish consumption, sodium, saturated fat, lean protein, and cholesterol.


Getting counseling on a proper diet, especially one that is high in fiber, seems to help reduce weight and lead to other dietary improvements. The researchers think that by even changing one aspect of a diet, and helping patients understand and follow that one change, it can result in transformations elsewhere in their diets as well.


  • Look into eating more healthy foods, as opposed to restricting bad foods.
  • Recommended fiber intake for men up to age 50 is 38grams per day. Men 51 and up should consume 30 grams of fiber per day. Women up to 50 years old should have 25 grams per day of fiber. Women 51 and over should consume 21 grams per day.
  • Foods high in fiber include fruits, vegetables, legumes, nuts & seeds, and grains.
  • Try to space fiber intake out through your entire day.
  • When increasing your fiber intake, do it slowly.
  • Be sure you are staying well hydrated when increasing your fiber intake.


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This information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.




Pagoto S. Abstract T-3113-OR. Presented at: Obesity Week; Nov. 2-7, 2014; Boston.