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Fiber for Weight Loss: How It Helps and Best Sources

by Mara Welty April 30, 2024 5 min read

 Fiber for Weight Loss

When seeking to lose weight, paying attention to your diet is critical. It’s essential to get a healthy balance of nutrients, including fiber, to support your weight loss efforts.

That said, what are the health benefits of fiber for weight loss?

Simply put, fiber plays a crucial role in weight loss and overall health by promoting satiety, regulating both blood pressure and blood sugar levels, and promoting digestive health. Let’s explore this essential soluble more in-depth.

What is Dietary Fiber?

Dietary fiber is a form of carbohydrate that you get from eating fruits, whole grains, vegetables and legumes. Interestingly enough, the body cannot digest dietary fiber, unlike most carbohydrates which are broken into sugar to supply the body with an immediate source of energy.

Rather, this plant-based bulk passes through the body, helping to regulate energy uptake, appetite and blood sugar levels. 

There are two types of dietary fibers that you’ll find on your plate. These include:

  • Soluble fiber – Found in oats, peas, beans, apples, citrus, carrots and barley. When this type of fiber meets water, it can dissolve into a gel that helps to support healthy cholesterol, blood pressure, and blood sugar levels. 
  • Insoluble fiber – Found in whole wheat flour, nuts, beans, cauliflower, green beans and potatoes.  Insoluble fiber does not dissolve in water. Rather, it stays intact to help support digestion and increase stool, which can help to maintain regular bowel movements. 

All that said, how exactly can dietary fiber intake support a healthy weight loss?

Dietary Fiber and Weight Loss 101

Like protein, fiber can help you feel satiated and more full throughout the day. As such, a high-fiber diet will make you less likely to eat large amounts of food or binge later in the day. This decrease in daily calorie intake can help facilitate a calorie deficit — a state in which you eat fewer calories than your body burns, which is critical for weight loss. If you're wondering, ‘How Many Meals Should I Eat a Day?’, we recommend you explore our other guide to optimize your weight loss efforts.

In addition to promoting satiety, dietary fiber also plays a crucial role in weight management by regulating digestion and supporting overall gut health:

  • Digestion – As stated, fiber adds bulk to stool, promoting regular bowel movements and preventing troubles with elimination. A healthy digestive system also allows for optimal nutrient absorption and elimination of waste products.
  • Gut health – Fiber acts as a prebiotic, nourishing the beneficial flora in your gut. A healthy gut microbiome is associated with better digestion, immune function and metabolism, all of which can contribute to improved weight management.
  • Overall health – High-fiber diets have been linked to a reduction in heart problems, blood sugar irregularities and harmful cell growth. 

Daily Recommendations for Dietary Fiber

According to the Institute of Medicine, men aged 50 and younger should have at least 38 grams of fiber daily. Men above the age of 50 can decrease their fiber intake to 30 grams a day. 

Conversely, women 50 years and younger should eat 25 grams daily, and only 21 grams for women 51 and older.

Quick and Easy Meals That Incorporate Fiber

When it comes to incorporating more fiber into your diet, there are plenty of quick and easy meal options that you can whip up and enjoy in no time. These meals are not only delicious but also packed with fiber-rich ingredients to support your weight loss journey: 

  • Overnight oats – Overnight oats are a convenient and nutritious breakfast option that's rich in soluble fiber. Simply combine rolled oats with your choice of milk (dairy or plant-based), chia seeds and a dash of sweetener (such as honey, agave or maple syrup) in a jar. Let it sit in the refrigerator overnight, and in the morning, top it with fresh fruit, nuts or nut butter for added flavor, texture and additional fiber. 
  • Vegetable stir-fry – Stir-fries are a versatile and fiber-packed meal option that can be customized to suit your taste preferences. Start by sauteing a variety of colorful vegetables, such as bell peppers, broccoli, carrots and snap peas, in a bit of olive oil and garlic. Add protein sources like tofu, chicken or shrimp, and season it with soy sauce. You can serve the stir-fry over brown rice or quinoa for an extra boost of fiber. 
  • Bean salad – Bean salads are not only quick to assemble but also incredibly nutritious and filling. Combine canned beans (such as black beans, chickpeas and/or kidney beans) with diced vegetables (like tomatoes, cucumbers and/or bell peppers) and fresh herbs (such as parsley or cilantro) in a large bowl. Dress it with a simple vinaigrette made from olive oil, vinegar, lemon juice and your favorite spices. 
  • Whole grain wrap – Fill whole grain wraps or tortillas with fiber-rich ingredients like grilled chicken or tofu, avocado, leafy greens and hummus or a delicious black bean spread. Roll them up tightly and then slice them into pinwheels for a portable and nutritious meal option. Pair with a side of raw vegetables or a piece of fruit for added fiber and nutrients. 
  • Quinoa bowl – Quinoa bowls are a nutritious and quick meal option that's perfect for lunch or dinner. Start with a base of cooked quinoa, and then top it with roasted vegetables, leafy greens, avocado and your choice of protein (such as grilled salmon or tempeh). Finally, drizzle the bowl in a creamy tahini dressing or mango salsa for added flavor.

Additionally, you can learn about the benefits of meal prepping to see how planning your meals can ensure you consistently consume high-fiber foods, supporting your weight loss goals.

Fiber and Protein: The Perfect Pair

Incorporating plenty of plant-based fiber into your diet can help you feel satiated and provide weight loss support — and protein can do the same. See our detailed article on how to use protein powder for weight loss for best practices and tips.

Luckily, there’s INVIGOR8. Our All-in-One Organic Superfoods Powder provides 20 grams of filling whey protein per serving, as well as a generous dose of 18 vitamins and minerals. Plus, it’s supplemented with fiber in the form of green veggie complex (Chlorella Algae Powder, Alfalfa Grass Powder, Spinach Leaf Powder, Kale Leaf Powder, Broccoli Head Powder), as well as digestive enzymes to support your overall digestive health.

Paired with the INVIGOR8 Weight Loss Kit — which incorporates our Superfood Shake alongside a natural appetite control support supplement, unflavored collagen peptides and 28-day clean eating meal plan — your weight loss journey can feel effortless.

Take the first step today, and work toward a healthier, fitter you.



  1. Mayo Clinic. Dietary fiber: Essential for a healthy diet.
  2. Harvard T.H. Chan School of Public Health. Fiber.
  3. Mayo Clinic. What are probiotics and prebiotics? 

About the Author

 Mara Welty
Mara Welty

Mara Welty is a copywriter who specializes in health, wellness and CBD topics. With a background in journalism, she aims to deliver engaging, research-based content that builds trust and engages readers through informative storytelling.

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