How Much Fiber Is Needed To Lose Weight?

More fiber in your diet can help you lose weight. Fiber is a carbohydrate that the body can't digest. It increases satiety, or fullness, because it creates volume as it moves through the digestive tract. Increase fiber intake slowly to give your gastrointestinal tract time to adjust. Remember that too much fiber can lead to problems, including depletion of certain nutrients, abdominal discomfort, gas and diarrhea, according to the health advice service "Go Ask Alice!" at Columbia University.

Mechanism

Fiber can lead to weight loss because it increases feelings of satiety. In women, eating foods that contain fiber releases the hormone cholecystokinin from the small intestine. Cholecystokin seems to notify the brain that you're getting full, according to a University of California-Davis study published in the "American Journal of Clinical Nutrition."

Amount

Most American eat only 15 grams of dietary fiber a day, according to the Harvard School of Public Health. Harvard recommends that most women should aim to get 20 grams of fiber a day; men should try to get more than 30 grams. MayoClinic.com recommends that women should shoot for 21 to 25 grams of fiber a day, while men should try to get 30 to 38 grams a day.

Research

Getting an extra 14 grams of fiber a day for two days may lead to a 10 percent decrease in calories, according to a 2001 study published in "Nutrition Reviews." Over time, this energy deficit can lead to weight loss. Researcher Nancy C. Howarth and colleagues suggested that if Americans increase fiber consumption to more than 25 grams a day, the nationwide problem of obesity could be reduced.

Foods

Try to get fiber from food rather than supplements. Fruits, vegetables, whole grains and legumes are good sources of fiber. Some especially good sources with more than 5 grams of fiber per serving include raspberries, pears, whole-wheat spaghetti, barley, bran flakes, oat bran muffins, split peas, lentils, black beans, lima beans, artichokes, peas, broccoli and turnip greens.

Tips

Start your day with bran flakes. Eat whole fruits; they have more fiber than juices. Replace refined grains with whole wheat products. Try quinoa in place of rice for a change in pace. Look for bread that's labeled "100 percent whole wheat." Snack on raw fruits and vegetables instead of chips or pretzels. Substitute beans for meat, or add them to soup or brown rice. Try new cuisine, such as international dishes, that feature beans.