ScienceDecember 3, 2025 • 5 min read
Fiber: The Underrated Nutrient for Weight Loss
Everyone talks about protein, but fiber might be the unsung hero of dieting. It keeps you full, feeds your gut, and most people don't get nearly enough.
Why Fiber Helps Weight Loss
🍽️Keeps you full longer — slows digestion and stomach emptying
📊Low calorie density — high-fiber foods are bulky but low-calorie
🦠Feeds gut bacteria — healthy gut linked to healthy weight
📉Stabilizes blood sugar — prevents spikes and crashes that cause hunger
How Much You Need
- Minimum: 25g/day (women), 38g/day (men)
- Optimal: 30-40g/day
- Reality: Average American gets ~15g 😬
Increase gradually to avoid digestive discomfort. Drink extra water as you add fiber.
Best Fiber Sources
Vegetables
- • Broccoli (5g/cup)
- • Brussels sprouts (4g/cup)
- • Artichoke (10g each)
- • Carrots (4g/cup)
Legumes
- • Lentils (16g/cup)
- • Black beans (15g/cup)
- • Chickpeas (12g/cup)
- • Edamame (8g/cup)
Fruits
- • Raspberries (8g/cup)
- • Pear (6g each)
- • Apple (4g each)
- • Banana (3g each)
Grains
- • Oats (4g/cup cooked)
- • Quinoa (5g/cup)
- • Brown rice (4g/cup)
- • Whole wheat bread (2g/slice)
Track Your Fiber Intake
Pandish tracks fiber along with your other macros.