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We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

12 Signs You’re Eating Too Much Fiber

Be on the lookout for these symptoms.

Ferozan Mast
By Ferozan MastJul 21, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
Young woman sitting on the bed with hard stomach pain.
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Ferozan Mast
By Ferozan MastJul 21, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

Fiber is an important part of a healthy diet—but it’s possible to overdo it. “High-fiber foods are good for your health,” says the Mayo Clinic. “But adding too much fiber too quickly can promote intestinal gas, abdominal bloating, and cramping. Increase fiber in your diet gradually over a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.” Here are 12 signs you have too much fiber in your diet.

1. Bloating

woman clutching her stomach with her hands in discomfortShutterstock

Too much fiber in your diet can cause bloating and discomfort. “If you experience bloating after eating a lot of fiber, it could be because your microbiome isn’t used to it,” says Taz Bhatia, MD. “A gut with low microbial diversity—or a weaker gut—will struggle to digest the increased dietary fiber.”

2. Gas

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

Eating too much fiber can cause uncomfortable gas. “Consuming too much fiber can also create uncomfortable symptoms like bloating and excess production of gas,” says Eva Selhub, MD. “This most often happens when you eat too much fiber too quickly because most of the fiber won’t be digested or broken down while moving through the GI tract. As a result, bacteria that live in the colon digest some of the remaining fiber and create a gas by-product.”

3. Stomach Pain

Woman lying on the sofa in the living room with upset stomachShutterstock

Too much fiber in your diet can lead to stomach pain. “Along with the change in bowel movements, gas, and bloating, cramping can also occur with too much fiber,” says Dr. Selhub. “This results from too much fiber, causing digestion to slow down or stop.

RELATED: 12 Signs You're Eating Too Much Protein

4. Weight Gain

overweight woman on scale at homeShutterstock

Eating too much fiber can help cause weight gain. Remember, high-fiber foods still have calories, and those calories can add up. Too much of any food can cause weight gain.

5. Constipation

Symbol of a public toiletShutterstock

Fiber may actually cause constipation if there’s too much in the diet. “Excess fiber can cause constipation or diarrhea,” Dr. Selhub said. “Remember to think of fiber as bulk that attracts water in the GI tract. If you don’t have enough fluid in your system or you haven’t taken in adequate fluids, dehydration of the GI tract can occur, leading to hardening and difficulty passing the stools.”

6. Diarrhea

Door handle open to toilet can see toiletShutterstock

Too much fiber can cause unpleasant diarrhea. “Consuming too much fiber can lead to unpleasant symptoms such as bloating, gas, abdominal discomfort, and even diarrhea,” Victoria Whittington, RDN, tells Signos Health. “These symptoms are more likely to occur when there is a sudden and significant increase in fiber intake rather than when fiber is consumed in moderation.”

RELATED: 20 Foods for Burning Fat That Experts Swear By

7. Mineral Deficiencies

Vitamin C on wooden table.Shutterstock

Too much fiber can cause mineral deficiencies. “Fiber is a binding agent, meaning it can also bind to nutrients and cause them to be eliminated before the body has a chance to absorb them. This process most commonly affects iron, chromium, copper, zinc, and calcium absorption. According to some studies, it may be possible to offset this by ensuring that you consume adequate amounts of vitamin C and fish or animal protein.”

8. Intestinal Blockage

Serious Caucasian male doctor in white medical uniform talk discuss results or symptoms with female patient, man GP or physician consult woman client give recommendation at meeting in hospitalShutterstock

In rare cases, too much fiber can cause intestinal blockage. In this case, people may choose a low fiber diet for a while. Always talk to a doctor if abdominal pain is severe.

9. Dehydration

, mature,Middle,Age,Man,Drinking,Glass,Of,Water,Sitting,On,SofaShutterstock

Too much fiber can cause dehydration. "Fiber tends to pull water into our GI tract," wellness dietitian Amanda Beaver tells Houston Methodist. "So, believe or not, consuming a lot of fiber — especially if you're not drinking enough water — can lead to dehydration and an increased chance of constipation.”

RELATED: I'm a Doctor and This Is Exactly How to Lose "Serious Weight" with Intermittent Fasting

10. Nausea

Woman suffers from nausea or stomach pain.Shutterstock

Too much fiber can cause nausea—always check food packaging to make sure you’re not getting too much. "Many food manufacturers are adding a lot of fiber to their low-carb or no-sugar products, such as protein bars, powders and shakes, as well as low-carb bread and tortillas," Beaver says. “Fiber is best when it comes how it was packaged by nature. Usually, these foods have more moderate amounts of fiber that are better tolerated.”

11. Feeling Too Full

Unrecognizable woman experiencing abdominal pain at home, young female touching her stomach while sitting on couch in living room, feeling discomfort in digestion, cropped shot, closeupShutterstock

Fiber is filling, which is one of the reasons it’s useful in a weight loss diet. However, too much fiber can make you feel uncomfortably full. This is especially likely when combined with gas and bloating.

RELATED: 17 Signs That You May Not be Getting Enough Vitamin D

12. Adding More Fiber

Raw legume on old rustic wooden table, close-up.Shutterstock

If you want to up the fiber in your diet, do it carefully. “Fiber is an important part of the diet and most people certainly don’t get enough,” Toby Amidor, MS, RD, CDN, says via Food Network. “However, you also don’t want to go overboard and take in too much too quickly! Introducing a variety of fiber-filled foods slowly over time and drinking plenty of water is the trick to taking in fiber with minimum digestive issues.”And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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Nutrition & Diet

12 Signs You’re Eating Too Much Fiber

Young woman sitting on the bed with hard stomach pain.
Shutterstock
Ferozan Mast
By Ferozan MastJul 21, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Fiber is an important part of a healthy diet—but it’s possible to overdo it. “High-fiber foods are good for your health,” says the Mayo Clinic. “But adding too much fiber too quickly can promote intestinal gas, abdominal bloating, and cramping. Increase fiber in your diet gradually over a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.” Here are 12 signs you have too much fiber in your diet.

1. Bloating

woman clutching her stomach with her hands in discomfortShutterstock

Too much fiber in your diet can cause bloating and discomfort. “If you experience bloating after eating a lot of fiber, it could be because your microbiome isn’t used to it,” says Taz Bhatia, MD. “A gut with low microbial diversity—or a weaker gut—will struggle to digest the increased dietary fiber.”

2. Gas

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

Eating too much fiber can cause uncomfortable gas. “Consuming too much fiber can also create uncomfortable symptoms like bloating and excess production of gas,” says Eva Selhub, MD. “This most often happens when you eat too much fiber too quickly because most of the fiber won’t be digested or broken down while moving through the GI tract. As a result, bacteria that live in the colon digest some of the remaining fiber and create a gas by-product.”

3. Stomach Pain

Woman lying on the sofa in the living room with upset stomachShutterstock

Too much fiber in your diet can lead to stomach pain. “Along with the change in bowel movements, gas, and bloating, cramping can also occur with too much fiber,” says Dr. Selhub. “This results from too much fiber, causing digestion to slow down or stop.

RELATED: 12 Signs You're Eating Too Much Protein

4. Weight Gain

overweight woman on scale at homeShutterstock

Eating too much fiber can help cause weight gain. Remember, high-fiber foods still have calories, and those calories can add up. Too much of any food can cause weight gain.

5. Constipation

Symbol of a public toiletShutterstock

Fiber may actually cause constipation if there’s too much in the diet. “Excess fiber can cause constipation or diarrhea,” Dr. Selhub said. “Remember to think of fiber as bulk that attracts water in the GI tract. If you don’t have enough fluid in your system or you haven’t taken in adequate fluids, dehydration of the GI tract can occur, leading to hardening and difficulty passing the stools.”

6. Diarrhea

Door handle open to toilet can see toiletShutterstock

Too much fiber can cause unpleasant diarrhea. “Consuming too much fiber can lead to unpleasant symptoms such as bloating, gas, abdominal discomfort, and even diarrhea,” Victoria Whittington, RDN, tells Signos Health. “These symptoms are more likely to occur when there is a sudden and significant increase in fiber intake rather than when fiber is consumed in moderation.”

RELATED: 20 Foods for Burning Fat That Experts Swear By

7. Mineral Deficiencies

Vitamin C on wooden table.Shutterstock

Too much fiber can cause mineral deficiencies. “Fiber is a binding agent, meaning it can also bind to nutrients and cause them to be eliminated before the body has a chance to absorb them. This process most commonly affects iron, chromium, copper, zinc, and calcium absorption. According to some studies, it may be possible to offset this by ensuring that you consume adequate amounts of vitamin C and fish or animal protein.”

8. Intestinal Blockage

Serious Caucasian male doctor in white medical uniform talk discuss results or symptoms with female patient, man GP or physician consult woman client give recommendation at meeting in hospitalShutterstock

In rare cases, too much fiber can cause intestinal blockage. In this case, people may choose a low fiber diet for a while. Always talk to a doctor if abdominal pain is severe.

9. Dehydration

, mature,Middle,Age,Man,Drinking,Glass,Of,Water,Sitting,On,SofaShutterstock

Too much fiber can cause dehydration. "Fiber tends to pull water into our GI tract," wellness dietitian Amanda Beaver tells Houston Methodist. "So, believe or not, consuming a lot of fiber — especially if you're not drinking enough water — can lead to dehydration and an increased chance of constipation.”

RELATED: I'm a Doctor and This Is Exactly How to Lose "Serious Weight" with Intermittent Fasting

10. Nausea

Woman suffers from nausea or stomach pain.Shutterstock

Too much fiber can cause nausea—always check food packaging to make sure you’re not getting too much. "Many food manufacturers are adding a lot of fiber to their low-carb or no-sugar products, such as protein bars, powders and shakes, as well as low-carb bread and tortillas," Beaver says. “Fiber is best when it comes how it was packaged by nature. Usually, these foods have more moderate amounts of fiber that are better tolerated.”

11. Feeling Too Full

Unrecognizable woman experiencing abdominal pain at home, young female touching her stomach while sitting on couch in living room, feeling discomfort in digestion, cropped shot, closeupShutterstock

Fiber is filling, which is one of the reasons it’s useful in a weight loss diet. However, too much fiber can make you feel uncomfortably full. This is especially likely when combined with gas and bloating.

RELATED: 17 Signs That You May Not be Getting Enough Vitamin D

12. Adding More Fiber

Raw legume on old rustic wooden table, close-up.Shutterstock

If you want to up the fiber in your diet, do it carefully. “Fiber is an important part of the diet and most people certainly don’t get enough,” Toby Amidor, MS, RD, CDN, says via Food Network. “However, you also don’t want to go overboard and take in too much too quickly! Introducing a variety of fiber-filled foods slowly over time and drinking plenty of water is the trick to taking in fiber with minimum digestive issues.”And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Fitness & Workouts

8 Hidden Signs The Body Needs More Fiber, According to a Scientist

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Christopher Roback
By Christopher RobackDec 31, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Most people know fiber is important, but few realize when their body is desperately signaling for more. Christine Hronec, founder and CEO of Gauge Girl Training, brings a unique perspective to this common nutritional gap. As a food scientist and chemical engineer who has helped thousands transform their health, she sees these warning signs daily in her practice. Here are the hidden signals your body might be sending—and the science-backed solutions you need.

The Science Behind Fiber: Beyond Just Bulk

"When we talk about dietary fiber, we are not talking about protein, carbs, or fat that are absorbed and digested by the body," Christine explains. Instead, she reveals its crucial role: "Fiber is important in balancing hormones, helping with gut health, supporting proper digestion, and helping lower cholesterol among many other functional purposes in keeping the body balanced and optimal."

RELATED:Woman Lost 72 Pounds in 6 Months with Semaglutide, "I’m Ready to Date Again!"

Irregular Digestion: The Most Obvious Signal

"Constipation is one of the number one signs you are not getting enough fiber," Christine states firmly. She explains how fiber works like "the bristles of a broom," cleansing your digestive tract while absorbing water to ease elimination.

The solution is simple but requires careful attention: "You can make simple shifts by adding oatmeal to your breakfast. You can add flax to it, chia seeds, you can add some fiber to your smoothies." However, she warns, "When you increase your fiber intake, you also have to increase your water intake. If you just boost your fiber without increasing your water, you're going to have all kinds of problems."

Quick-Return Hunger After Meals

Finding yourself hungry shortly after meals? "Fiber helps to slow down your hunger signals," Christine explains. She elaborates on this mechanism: "Even though you are eating very high calorie foods, you can feel very empty. Getting lots of vegetables, high fiber things that are going to take up the full volume of the gut is going to have a drastically different role in your sense of fullness after meals."

Elevated Cholesterol Levels

One of the most significant hidden signs comes from your bloodwork. "Fiber helps to absorb the particles that cause high cholesterol before they can clog the arteries," Christine reveals. The science backs this up: "For every seven grams of fiber you eat daily, it actually lowers your risk of having heart disease by 9% according to 22 separate studies that have been reviewed by the British Medical Journal."

RELATED:10 Protein Tricks for Burning Fat You’ll Love, From a Nutritionist

Digestive Discomfort and Strain

Christine points out that hemorrhoids often indicate insufficient fiber intake. "Fiber helps to soften the stools, increase stool volume, and reduces the residence time in the tract," she explains. This natural process helps prevent straining and the associated complications.

Unstable Energy Levels

"If you constantly find yourself feeling very tired, sluggish, almost sleepy and just very low energy, insufficient fiber is probably one reason," Christine notes. She explains the connection: "What ends up happening is the spikes and the dips that you experience after meals are going to be more regulated. The rise and fall is not going to be as sharp, and as a result, you're going to have much better energy."

Stubborn Weight Issues

Weight management struggles might signal a fiber deficit. "Not only does fiber make it a little bit easier to lose weight because it allows you to feel fuller on lower calorie foods," Christine explains, "but fiber is also excellent at allowing the body to detox excess estrogens." This dual action supports both calorie control and hormone balance.

Hormone Imbalances

The final hidden sign relates to hormone health. Christine emphasizes that fiber plays a crucial role in hormone balance: "It can cause hormone imbalances that can lead to weight gain" when insufficient. The solution lies in gradually increasing fiber intake while maintaining proper hydration.

RELATED:10 Hacks to Burn More Fat While Walking, According to Scientist

Making the Change: Smart Steps Forward

Start with simple additions to your daily routine: incorporate chia seeds into morning smoothies, choose whole grain options, and add more vegetables to each meal. Remember Christine's essential advice: increase water intake alongside fiber to support proper digestion and prevent discomfort. These small changes can lead to significant improvements in how your body feels and functions. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

15 Tips on How to Use Fiber for Weight Loss

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Leah Groth
By Leah GrothJun 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

When trying to lose weight, lots of people focus on amping up their protein intake. However, increasing the amount of fiber you eat can also be a game-changer. Obviously, you can take a fiber supplement. However, there are lots of other ways to get more nutrients into your diet. Here are 15 tips on how to use fiber for weight loss, according to research and health experts.

Aim for 30 Grams of Fiber

High Fiber Foods. Healthy balanced dieting concept. Top viewShutterstock

A study published in Annals of Internal Medicine found that eating 30 grams of fiber each day can help you lose weight, lower blood pressure, and improve the body's response to insulin just as effectively as the more complex American Heart Association's (AHA) diet.

Fiber Takes Longer to Digest

Shot of athletic woman eating a healthy bowl of muesli with fruit sitting on floor in the kitchen at homeShutterstock

How does fiber help with weight loss? For one, “this nutrient can help people feel fuller longer because it takes longer to digest,” says Dominique R. Williams, MD, MPH, medical director and obesity specialist at Abbott.

Consciously Incorporate Fiber Into Every Dish

Healthy lifestyle. Athletic millennial man starts his day with healthy oatmeal with berries for breakfast. Unrecognizable man with wireless headphones in his ears sitting on sofa with bowl of oatmeal.Shutterstock

Williams recommends incorporating high-fiber fruits, vegetables, whole grains, and beans into meals. “An easy way to do this is to ‘upgrade’ every dish,” she says.

Swap Whole Grain Pasta for White Pasta

Chickpea,Bean,Fusilli,Pasta.,Bowl,Raw,Pasta,Chickpea, proteinShutterstock

No, you don’t have to sacrifice your love of pasta to lose weight. “Use whole-grain pasta instead of white,” suggests Williams. Alternatively, you can try a chickpea pasta like Banza, which is high in protein and fiber.

Eat Veggies with Dip

Plate of assorted colorful fresh vegetable sticks with hummus and yogurt dips on light blue background. Top view. Healthy raw vegetarian food enriched with vitamins and microelementsShutterstock

Looking for a snack that adds some fiber to your diet? “Use veggies with dip instead of chips,” she says.

Add Fruit

Fresh,Fruits,Nutrition,health,food.Shutterstock

Fruit is a great source of fiber and can sweeten up any meal, says Williams. “Top whole grain toast or whole grain cereal with fruit,” she recommends.

Pair Fiber with Protein

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

Williams stresses that people on weight loss journeys should also prioritize protein intake. Here’s why: “As people lose weight, they also lose muscle. Increasing protein not only helps to preserve muscle during weight loss but also helps to control appetite and body weight,” she says.

Nutrition Shake

Young woman with glass of delicious milk shake in kitchenShutterstock

Williams recommends Incorporating a nutrition shake like Abbott’s Protality. “It has 4 grams of fiber and 30 grams of high-quality protein can help increase protein and fiber intake as one looks to balance their diet,” she says.

Chia Seeds

Organic,Dry,Black,And,White,Chia,Seeds,Against,A,BackgroundShutterstock

Chia seeds are also high fiber and packed with omega 3, says Amy Lee, MD, Chief Medical Advisor at Lindora. “Its ability to expand with liquids can help with keeping one full and satisfied,” she says. They are also great for throwing in a smoothie or sprinkling on yogurt or a smoothie bowl.

Psyllium Husk

Plantain husk in a jar with the inscription psyllium and a glass of water on a light background.Shutterstock

Psyllium husk is a great source of fiber. A study published in the Sept. 15, 2018, American Journal of Clinical Nutrition, found that psyllium husk also helps lower LDL cholesterol levels as well as two other lipid markers for heart disease.

Swap Your Cereal for High Fiber Cereal

Breakfast Bran Flakes with grapes and bananasShutterstock

If you eat cereal in the morning, make sure to pay attention to the fiber content. One-half cup of Fiber One cereal boasts 14 grams of fiber, while All Bran offers 10 for the same serving.

RELATED: I Lost 40 Pounds on a Vegan Diet and Here's How

Swap White Rice for Barley or Brown Rice

bowl of barley grains on a wooden tableShutterstock

When choosing between rice, remember that brown has more fiber. White rice only has 0.6 grams of fiber per one-cup serving. One cup of cooked barley has 9 grams of fiber, while the same serving of brown rice offers 4.

Swap White Bread for Wheat

Happy woman showing bread with heart shapeShutterstock

When choosing bread, always opt for whole grains. One slice of white bread offers about 0.8 grams of fiber. The same slice of whole wheat bread boasts around 3.

Add Beans to Your Salad or As a Side

close-up red kidney bean in wood spoon and gunny bag on wood tabShutterstock

If you are making a salad or looking for a side, throw in some beans. One-half cup of kidney or lima beans offers 6 grams of fiber, while baked beans have 5.

RELATED: 10 Ways to Lose Your Arm Flab in 4 Weeks

Leave the Skin On Your Fruit

Ripe red apples on table close upShutterstock

Whether you are eating an apple or a pear, leave the skin on. You might not know this, but about half the fiber in either fruit is courtesy of the skin.

💪🔥Body Booster: To maintain muscle while losing weight and manage your appetite, eat more protein-rich foods like lean meats, fish, eggs, legumes, and low-fat dairy products.

Nutrition & Diet

4 Warning Signs You Are Eating Too Much Protein

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Leah Groth
By Leah GrothDec 22, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Protein is one of the buzziest weight loss words of 2024. While it has always been an important component of a healthy diet, it seems like it’s all health experts and fitness influencers have been talking about lately. Why? Science has found consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. However, according to The Fitness Project, weight loss coaches, you might be eating too much protein to lose weight. “4 suspicious signs you are eating too much protein to lose weight,” they wrote across the viral Instagram video.

Protein Helps Keep You Fuller Longer, Sustain Energy, and Control Cravings

“Eating a high protein diet can be beneficial for weight loss as it keeps you fuller longer, sustain energy and control cravings,” they write. “But there are a few signs you might be eating too much protein for weight loss:”

Suspicious Symptom: Digestive Discomfort

The first sign to look out for? Digestive discomfort, which includes bloating or constipation. “A very high-protein diet, especially from animal sources, can cause digestive issues if fiber intake is too low,” they point out.

RELATED:25 Health Mistakes This Ex-College Athlete Made in Her 20s "So You Don't Have To"

Solution: Amp Up Carb Intake

The solution? Carb up! “Make sure to include enough carbohydrates and fats along with protein for a well-balanced diet,” they write. If you aren’t sure how much you should be eating, use a macro calculator. “It will tell you exactly how much to eat of each macronutrient,” they write.

Suspicious Symptom: Increased Thirst

Are you feeling much more thirsty than usual? Increased thirst is another symptom of excess protein intake. “Eating too much protein can make you feel dehydrated,” they write.

Drink More Water

The solution? Amp up your hydration and drink more water. “Aim for half of your body weight in oz,” they write. According to the U.S. National Academies of Sciences, Engineering, and Medicine men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. The Mayo Clinic explains that hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Suspicious Symptom: Feeling Sluggish

More fatigued than usual? “Feeling tired or sluggish,” is another symptom to watch out for. “Too much protein and not enough carbs can leave you low on energy, as your body needs carbs for quick fuel,” they write.

RELATED:Man Runs Every Day For 30 Days and This is What It Did to His Body

Solution: Increase Intake of Fruits, Whole Grains, and Veggies

Similar to the solution for digestive issues, amping up your intake of carbs will help with energy. “Incorporate carbohydrates like fruits, whole grains and vegetables for better energy,” they write.

Suspicious Symptom: Stalled Weight Loss

The most obvious intake? Stalled weight loss. “If you’re not in a calorie deficit, even while consuming a lot of protein, you won’t see weight loss,” they write. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Power-Packed High-Fiber Snacks Nutritionist Swear By

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Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptSep 21, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

As someone who lives and breathes nutrition, I want to shine a spotlight on an unsung hero of your diet: fiber. Trust me, it's a total game-changer for your body!

Get ready to discover ten delicious, fiber-packed snacks that'll not only make your tummy happy but could also help you shed those extra pounds. These easy additions to your daily routine might just revolutionize how you feel. Ready to give your body some fiber love? Let's dive in!

Why Fiber Is Your Body's Best Friend

Vegan health food concept for high fibre diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes, herbs. Foods high in antioxidants and vitamins. Immune system boosting. Flat lay.Shutterstock

Fiber is like a superhero for your body. It:

  • Keeps your tummy happy
  • Helps you feel full longer
  • Supports healthy weight
  • Keeps your blood sugar steady

There are two types of fiber:

  1. Soluble fiber: Found in oats, beans, and fruits. It's great for your heart and blood sugar.
  2. Insoluble fiber: Found in whole grains, nuts, and veggies. It keeps things moving in your digestive system.

Why Should You Care?

Eating enough fiber can lower your risk of some scary health problems like heart disease, type 2 diabetes, and even some cancers. That's pretty awesome, right?

How Much Fiber Do You Need?

  • Women: Aim for 25 grams a day
  • Men: Shoot for 38 grams a day
  • Over 50? You can dial it back a bit: 21 grams for women, 30 for men

Here's the kicker: most people only eat about 15 grams a day. We can do better!

Let's Get That Fiber!

I'm a huge fan of getting your fiber from whole foods. It's easier than you might think! Stay tuned for some quick, tasty, and fiber-packed snack ideas that'll make your body thank you.

Remember, small changes can make a big difference. Let's start boosting that fiber intake together!

Apple Slices with Almond Butter

Almond Butter in Small White Bowl and Apple Slices for SnackingShutterstock

Fiber Content: ~4.5g per medium apple

Why It Works: Apples are rich in both soluble and insoluble fiber, making them a great choice for improving digestion and promoting satiety. Pairing them with almond butter adds healthy fats and protein, making this a balanced snack.

Customize it: Sprinkle cinnamon for extra flavor or swap almond butter for peanut butter if preferred.

Chia Seed Pudding

Chia pudding made from yogurt, chia seeds and strawberries on a light background, horizontal. Useful, healthy eating, diet, self-care. A healthy, easy dessert for breakfast.Shutterstock

Fiber Content: ~10g per 2 tbsp chia seeds

Why It Works: Chia seeds are a powerhouse of fiber and omega-3 fatty acids. When mixed with liquid (like almond milk or yogurt), chia seeds expand to create a pudding-like texture that’s both filling and nutritious.

Customize it: Add fresh berries or a drizzle of honey for natural sweetness, or incorporate some nuts for a crunchier texture.

RELATED:5 Reasons Walking Might Beat Running After 50 (and 3 Reasons It Might Not)

Hummus with Carrot and Cucumber Slices

Plate of assorted colorful fresh vegetable sticks with hummus and yogurt dips on light blue background. Top view. Healthy raw vegetarian food enriched with vitamins and microelementsShutterstock

Fiber Content: ~6g per 2 tbsp hummus and 1 cup of veggies

Why It Works: Hummus, made from fiber-rich chickpeas, provides a combination of fiber, healthy fats, and protein. Pairing it with crunchy, fiber-filled vegetables like carrots and cucumbers makes for a satisfying and nutrient-dense snack.

Customize it: Add bell peppers, celery, or cherry tomatoes for more variety and fiber.

Avocado Toast on Whole Grain Bread

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

Fiber Content: ~10g per serving (1 slice whole grain bread + ½ avocado)

Why It Works: Avocados are loaded with heart-healthy monounsaturated fats and fiber, while whole grain bread offers an extra dose of fiber to help keep you full longer.

Customize it: Add toppings like tomato slices, microgreens, or a sprinkle of chia seeds for even more fiber and nutrients.

Greek Yogurt with Flax Seeds and Berries

Healthy Greek yogurt bowl with fresh berryShutterstock

Fiber Content: ~8g per serving (1 cup Greek yogurt, 1 tbsp flax seeds, ½ cup mixed berries)

Why It Works: Flax seeds are packed with fiber and omega-3 fatty acids, and when combined with fiber-rich berries like raspberries and blackberries, this snack becomes a powerful digestive health booster. Greek yogurt adds protein and creaminess to make the snack well-rounded.

Customize it: Swap flax seeds with chia seeds or add a spoonful of almond butter for a richer flavor.

Popcorn (Air-Popped)

Homemade,Kettle,Corn,Popcorn,In,A,BagShutterstock

Fiber Content: ~4g per 3 cups (air-popped)

Why It Works: Popcorn is a whole grain that’s low in calories but high in fiber, making it a great snack for when you’re craving something crunchy. Air-popping the kernels keeps the calorie count low while maintaining all the benefits of the fiber.

Customize it: Sprinkle with nutritional yeast or a pinch of sea salt for flavor. Avoid adding butter or oil to keep it light and healthy.

RELATED:Stop Making These 10 Smoothie Mistakes That Cause Weight Gain

Roasted Chickpeas

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.Shutterstock

Fiber Content: ~6g per ½ cup

Why It Works: Chickpeas are rich in both protein and fiber, making them a satisfying snack that will keep you full for hours. Roasting them gives them a crunchy texture that makes for a great alternative to chips.

Customize it: Season with spices like paprika, cumin, or garlic powder for a flavorful twist. You can also use different legumes like lentils or black beans.

Oatmeal Energy Bites

Homemade low-calorie banana cookies with oatmeal and walnuts close-up on a slate board on the table. Horizontal top view from aboveShutterstock

Fiber Content: ~4g per serving (2 bites)

Why It Works: These no-bake energy bites made with oats, flaxseeds, and almond butter are not only delicious but also loaded with fiber, healthy fats, and protein. They’re a great on-the-go snack that satisfies hunger and keeps you energized.

Customize it: Add dark chocolate chips, shredded coconut, or dried cranberries to mix up the flavors and textures.

Pear Slices or Pineapple Slices with Cottage Cheese

Bowl of tasty cottage cheese with pineapple on wooden tableShutterstock

Fiber Content: ~5.5g per medium pear

Why It Works: Pears are an excellent source of fiber, particularly soluble fiber, which is beneficial for digestive health. Pairing pear slices with cottage cheese creates a balanced snack that combines fiber with protein and healthy fats.

Customize it: Add a drizzle of honey or sprinkle with cinnamon for extra sweetness, or swap cottage cheese with Greek yogurt for a different texture.

Edamame

Edamame,boiled green soybeans with saltShutterstock

Fiber Content: ~5g per ½ cup (shelled)

Why It Works: Edamame is not only rich in fiber but also packed with plant-based protein. It’s a great snack for those looking to add more fiber and protein to their diet while keeping calories low.

Customize it: Sprinkle with sea salt or a dash of soy sauce for flavor. You can also toss the edamame with sesame seeds for added crunch and nutrients.

RELATED:These 6 Cheat Codes Made My 40-Pound Weight Loss Simple

Bonus Tips for Adding More Fiber

Organic,Dry,Black,And,White,Chia,Seeds,Against,A,BackgroundShutterstock

If you’re looking to incorporate even more fiber into your diet, here are some simple ways to elevate the fiber content of your meals:

  1. Add Seeds: Sprinkle chia seeds, flaxseeds, or hemp seeds onto your yogurt, smoothies, or salads for an extra fiber boost.
  2. Go Whole Grain: Choose whole grain options whenever possible, such as whole wheat bread, crackers, or tortillas.
  3. Increase Vegetable Intake: Use raw veggies as a base for your snacks or add them to wraps, dips, or smoothies to naturally boost fiber intake.
  4. Use Legumes: Incorporate legumes like chickpeas, lentils, or black beans into dips, soups, and salads for a high-fiber, protein-rich addition.

Final Words on Fiber

Close up of a female doctor filling up an application form while consulting patientShutterstock

By making informed dietary choices and gradually increasing fiber intake, individuals can improve their overall health and well-being. However, it’s always important to consult with a doctor or dietitian before making significant changes to your diet. Also, you should gradually increase fiber, primarily to prevent gastrointestinal discomfort and to allow the digestive system to adjust to the increased fiber load. Sudden increases in dietary fiber can lead to symptoms such as bloating, gas, and abdominal cramps, as the gut microbiota may need time to adapt to the changes in fiber consumption. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Viral Workout Trend That Actually Works for Weight Loss

Chris Freytag ChrisFreytag
Copyright chrisfreytag/Instagram
Leah Groth
By Leah GrothMar 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Not every workout you see on social media is all it’s hyped up to be. However, there are some you should try. Chris Freytag is a fitness and lifestyle coach and the founder of Get Healthy U, a comprehensive fitness hub. In a new social media post, she reveals a fitness trend that lives up to its hype. “The Viral Workout Trend That Actually WORKS,” she writes in the caption. Here is everything you need to know about it.

The 4-2-1 Method

She goes on to reveal the concept of the 4-2-1 method:

  • 4 days of strength training workouts
  • 2 days of cardio
  • 1 day of mobility/ activity recovery.

It Is Effective for Weight Loss and Building Muscle

“This 4-2-1 training method that took off on Tik-Tok has 4 strength training days, 2 days of cardio, and 1 day of mobility or active recovery each week,” she writes. “This 4-2-1 workout plan can be an effective way to lose weight, maintain muscle mass, and improve your overall fitness.”

She Also Endorses This Walking Hack

In another post, she reveals a walking hack to improve your health. “Here’s a game-changer: Walking for 10 minutes after each meal can be more effective than walking for a full hour at another time of day,” she says. “I am a follower of the @gluecosegoddess (Jessie Inchauspé), who says walking after a meal is a crucial practice to help manage blood sugar levels by preventing large spikes and promoting better glucose absorption into your muscle!”

Walk After Every Meal

“If you can just get up and take some steps: 10 minutes after breakfast, lunch and, dinner,” she continues. “That’s only 30 minutes total—but research shows you’ll see more health benefits than from one continuous 60-minute walk!”

There Are Lots of Benefits of Walking After Meals

She explains that fat loss isn’t the only benefit of walking after you eat. “Besides getting in some steps, post-meal walks help stabilize blood sugar levels, boost digestion, and increase energy and metabolism.

Break Walking Into Smaller Chunks to Make It More “Doable”

“So break it down into smaller chunks and walk around the block; hop on your walking pad; march around your house; just move after every meal,” she concludes. She adds that many people will find that this method makes it more “doable.”

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Coach Reveals 7 Foods She Eats and 7 She Avoids to Lose 49 Pounds at 43

Ruth Soukup
​Eat More Protein
Copyright ruthsoukup/Instagram
Leah Groth
By Leah GrothMar 12, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Do you want to lose weight but aren’t sure what foods to eat and which to avoid? Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. “I lost 49 pounds at age 43 without dieting or Ozempic,” she writes. In two posts, she reveals 7 foods she eats “pretty much every day” and 7 she avoids. “I struggled with my weight for YEARS before I finally stopped dieting once and for all, and just focused on balancing my hormones instead. In the process, I lost 49 pounds and have kept it off, without ever counting calories,” she says.

What She Eats: Animal Protein

chicken nest with eggs. A woman's hand takes the eggs from the nest. The hen laid the eggs. farmer collects eggs​EggsShutterstock

Animal protein is the first item on her list. “This usually includes bone broth and farm fresh eggs in the morning, chicken at lunch, and either beef, chicken, pork, or fish at dinnertime,” she says.

Healthy Fat

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

She also makes sure to eat healthy fat. “This mostly comes from avocado oil, EVOO, and butter, but also full fat dairy—heavy cream, cream cheese, cheese, sour cream, greek yogurt, and cottage cheese,” she says.

Vegetables

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image13. Asparagus: 20 caloriesShutterstock

She eats lots of veggies, too. “Lots of broccoli, cauliflower, spinach, asparagus, bell peppers, onions, garlic, tomatoes, carrots, and Brussels Sprouts. I don’t eat a ton of salad, unless it’s a good Caesar with homemade dressing, which I make every few weeks,” she says.

Fresh Berries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Fruits are also on her shopping list, especially fresh berries. “Mostly strawberries, blueberries, and raspberries,” she writes.

Fermented Foods

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, diet​Probiotic Foods: Kefir Greek YogurtShutterstock

“I try to eat at least a little bit of fermented food every day for the probiotics,” she says. “My favorite is kimchi, but I’ll also do fresh sauerkraut or kefir, and I make my own fermented ketchup (scroll down in my feed for the recipe.)”

Starches

Multi,Grain,Sourdough,Bread,With,Flax,Seeds,Cut,On,AShutterstock

Starches are also part of her diet. “I don’t tend to eat a ton of starchy food, but I do love real sourdough bread, and I also sometimes make potatoes or jasmine rice to go with dinner, depending on what we’re having,” she says.

Seasonings

Garlic Cloves and Bulb in vintage wooden bowl.​Prebiotic Foods: GarlicShutterstock

She also invests money in seasoning. “Generally lots of salt, pepper, garlic & onion powder, fresh herbs and hot sauce,” she writes. One of her favorites? The Green Dragon sauce from Trader Joes.

She Doesn’t Eat: Vegetable Oil

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

In another post, she reveals what she eliminated from her diet. “Vegetable oil or any other highly processed seed oils, as well as Crisco and margarine,” she writes. “These are all so toxic and highly inflammatory! I also tend to avoid any processed foods that contain these oils. Instead, I cook with butter, avocado oil, and olive oil.”

Sugar

White granulated sugar and refined sugar cubes close-up in the kitchenSutterstock

She also stays away from sugar. “If I do need to use a sweetener for a recipe, I typically stick to monkfruit or allulose or a blend of those two,” she says.

High Fructose Corn Syrup

High,fructose,Corn,Syrup,Or,Hfcs,Food,Shutterstock

High fructose corn syrup is another no-no. “Another highly toxic and inflammatory ingredient I try to avoid that is sadly way too common in so many processed foods,” she writes

Packaged Side Dishes

American creamy macaroni and cheese pasta mac & Cheese

Shutterstock

Ruth also recommends avoiding packaged side dishes, “such as mac and cheese, stuffing, rice pilaf blends, scalloped potatoes, hamburger helper, etc.” These are highly processed foods.

Breakfast Cereal

multicolored cereals in a white bowl on blue backgroundShutterstock

Ruth strongly suggests staying away from breakfast cereal. Most of it is highly processed and contains lots of additives and sugar. If you want to eat cereal, opt for a higher-fiber, lower-sugar option.

Brownie and Cake Mix

Protein Brownie Batter

Brownies and cake mixes are also on her list of things to avoid. If you do enjoy baking, try cooking from scratch using healthier flours and sweeteners, which will result in a less processed and more nutritious product.

Fruit Juice

Close up of teenage woman drinking juice while looking through a window.​5. Fruit JuiceShutterstock

According to Ruth, fruit juice may sound nutritious, but you should stay away. ”Except for Clamato, which we use for Bloody Marys on the weekend! The rest of it is just pure sugar,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Snuck Fiber Into Her Diet in 10 Ways and Lost 55 Lbs

Gillian Ferguson the_macro_method
Coach Lost 50 Pounds with the Help of These 5 Sunday Habits
Copyright the_macro_method/Instagram
Leah Groth
By Leah GrothMar 12, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight while staying full? You may need to amp up your fiber intake. Gillian Ferguson is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she reveals some creative ways she increases fiber in her diet. “10 easy ways to sneak fiber into your diet,” she writes in the post.

Why Fiber Is Important

“Want to lose weight + improve your health? Let’s talk about FIBER,” Sine writes, going onto list the benefits of a high-fiber diet:

  • Lowers total cholesterol and LDL-cholesterol (aka “bad” cholesterol).
  • Improves blood sugar control.
  • Keeps you regular.
  • Supports gut health.
  • Supports weight loss + management.
  • Protects against colorectal cancer.

Add Avocado

The first way she adds fiber into her diet is by eating avocado. “One medium-sized avocado has about 10 grams of fiber,” she says. “I know you know how to add avo 👌 so I’ll stop there.”

Sprinkle on Some Seeds

Next, sprinkle on some seeds. “Try incorporating a tablespoon or two of small seeds, like chia, flax, or hemp, into your day. An ounce of chia seeds, for example, provides 10g of fiber,” she writes. “You can blend into your smoothie or sprinkle on a salad.”

Level Up Your Smoothie

You can also “level up” your smoothie. “It’s so easy to fit a big dose of fiber into a smoothie without even trying! After picking your protein, add fruit and veggies (like spinach, kale, or frozen cauliflower rice) and some fiber rich fats like flax seeds, hemp seeds, nut butters, or avocado,” she writes.

Learn to Love Veggies

Learn to love veggies. “Non-starchy vegetables, like leafy greens, broccoli, and cauliflower, provide both fiber and volume for little calories. My favorite way to eat veggies right now is in the air fryer,” she says.

Swap Out Your Pastas

Next, switch up your pastas. “It’s in your best interest to choose whole grain and legume-based (chickpea or lentil) pastas most of the time!” she writes. “One serving of Barilla Whole Grain Penne has 7 grams fiber per serving.”

Amy Up Your Oats

“Oats are a nutritional powerhouse rich in beta-glucan—a soluble fiber that functions as a prebiotic fiber that is effective at lowering total and LDL cholesterol,” says Sine, recommending oatmeal and overnight oats.

Berries

She also says to eat berries. “Just one cup of raspberries contains a whopping 8 grams of fiber! I eat every day in my yogurt!”

Switch Up Your Snacks

Switch up your snacks. “Snack time is a good time to up your fiber intake since fiber can help you feel full,” she says. “Popcorn, fruit w nut butter, sliced veggies w hummus or guac, edamame.”

Choose Plant Proteins

Plant proteins are also high in fiber. “Think: beans, chickpeas, lentils, quinoa (and other ‘ancient’/whole grains),” she says.

Pick a Better Brea

You don’t have to omit bread. Just a “pick a better bread,” says Sine. “If you eat bread or a wrap choose one with fiber!!! The wrap I eat my lunch on has 17g fiber!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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