Skip to content
Nutrition & Diet
✓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.

Nutritionist Reveals 4 Signs You're Eating Too Much Fiber

Discover why your fiber habits might be causing digestive issues.

Christopher Roback
By Christopher RobackJan 06, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Nutritionist Reveals 4 Signs You're Eating Too Much Fiber
Copyright Health Coach Kait/YouTube
Christopher Roback
By Christopher RobackJan 06, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Nutrition & Diet

That morning bowl of high-fiber cereal followed by a fiber-rich salad for lunch might not be serving your body as well as you think. While most health advice pushes for more fiber, certified health and nutrition coach, Kait Malthaner reveals that excessive fiber intake could be behind your digestive troubles. With her expertise in blood sugar management and gut health, Kait shares surprising insights about fiber that might change how you think about this supposedly essential nutrient.

The Surprising Truth About Fiber Requirements

"Our bodies do not actually need any fiber in order to function properly, not even for bowel movements," Kait explains in her recent analysis of fiber intake. While she acknowledges that fiber can help regulate blood sugar and increase satiety, she emphasizes that it isn't an essential nutrient. "By definition, because it is impossible to be fiber deficient, it isn't considered to be essential," she notes.

Understanding Your Body's Response to Fiber

Before diving into the warning signs, it's important to understand the two main types of fiber affecting your digestion. "There are two main types of fiber: soluble and insoluble," Kait explains. "Soluble fiber dissolves in water and forms a gel-like substance. It is found in foods such as beans, oats, citrus fruit, and some vegetables. Insoluble fiber does not dissolve in water and it adds bulk to your stool. It is found in foods such as whole grains, potatoes, and leafy greens."

RELATED: She Lost 40 Pounds and Kept It Off with These 5 High-Protein Breakfasts

Sign #1 Post-Meal Bloating That Isn't Normal

The first red flag of excessive fiber intake is persistent bloating after meals. "If you find that you are always bloated after you eat a meal, this can be a sign that you're eating too much fiber, soluble fiber in particular," Kait warns. She explains that when soluble fiber combines with water, it expands in the stomach, leading to bloating. While some bloating is normal, Kait emphasizes, "Let me just tell you, extreme bloating is absolutely not normal."

Sign #2 Frequent Gas and Digestive Discomfort

"If you are frequently gassy, this can be another indicator that you're eating too much fiber," Kait states. She explains why this happens: "Fiber is actually indigestible. Our bodies are not able to break it down, so it essentially goes through our digestive system untouched until it comes out the other side. But during this journey, gas can occur when the bacteria in intestines is processing it."

Sign #3 Unexplained Stomach Cramps

The third sign manifests as abdominal pain and stomach cramps, particularly in people with digestive conditions. "Especially for people with conditions affecting their digestive system such as IBS, eating too much fiber can cause abdominal pain and stomach cramps," Kait notes. These symptoms occur as your intestines struggle to process the excess fiber.

RELATED: 50+ Fitness Coach Swears by These 8 Foods to Stay Fit and Strong

Sign #4 Counterintuitive Constipation

Perhaps the most surprising sign is constipation. While fiber is often recommended to improve regularity, Kait shares a compelling research finding: "There was one study done on 63 people over six months where they compared a high fiber diet, a moderate fiber diet, and a zero fiber diet. In those with chronic constipation, the groups that reduced and eliminated the fiber saw improvements across the board... the no fiber group saw a 100% reversal in their symptoms."

Finding Your Personal Fiber Balance

"I find that most people do best eating less fiber than what traditional dietary recommendations suggest," Kait observes. She notes that fiber appears more beneficial for those consuming processed foods rather than those following a whole-food diet with adequate protein and fat.

When to Consider Reducing Fiber

According to Kait, "Low or no fiber diets, also known as low residue diets, are actually commonly prescribed to patients with chronic constipation, ulcerative colitis, and IBS, and these diets are extremely effective at reducing symptoms and inflammation in these conditions."

RELATED: 51-Year-Old Coach Loses 6 Sizes in 30 Days With 4 Simple Daily Habits

The Path to Better Digestion

The key isn't necessarily eliminating fiber entirely but finding your optimal intake level. As Kait concludes, there's a "sweet spot" for most people - lower than general recommendations but higher than zero. When you find this balance, you should experience comfortable digestion without the four warning signs discussed above.

This article has been crafted based on insights from certified health and nutrition coach Kait Malthaner's expert analysis of fiber intake and its effects on digestion. And if you enjoyed this article, don't miss Nutritionist Reveals 8 Signs You're Eating Too Many Carbs.

carbsprotein

More For You

Nutrition & Diet

Nutritionist Reveals 4 Signs You're Eating Too Much Fiber

Nutritionist Reveals 4 Signs You're Eating Too Much Fiber
Copyright Health Coach Kait/YouTube
Christopher Roback
By Christopher RobackJan 06, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

That morning bowl of high-fiber cereal followed by a fiber-rich salad for lunch might not be serving your body as well as you think. While most health advice pushes for more fiber, certified health and nutrition coach, Kait Malthaner reveals that excessive fiber intake could be behind your digestive troubles. With her expertise in blood sugar management and gut health, Kait shares surprising insights about fiber that might change how you think about this supposedly essential nutrient.

The Surprising Truth About Fiber Requirements

"Our bodies do not actually need any fiber in order to function properly, not even for bowel movements," Kait explains in her recent analysis of fiber intake. While she acknowledges that fiber can help regulate blood sugar and increase satiety, she emphasizes that it isn't an essential nutrient. "By definition, because it is impossible to be fiber deficient, it isn't considered to be essential," she notes.

Understanding Your Body's Response to Fiber

Before diving into the warning signs, it's important to understand the two main types of fiber affecting your digestion. "There are two main types of fiber: soluble and insoluble," Kait explains. "Soluble fiber dissolves in water and forms a gel-like substance. It is found in foods such as beans, oats, citrus fruit, and some vegetables. Insoluble fiber does not dissolve in water and it adds bulk to your stool. It is found in foods such as whole grains, potatoes, and leafy greens."

RELATED: She Lost 40 Pounds and Kept It Off with These 5 High-Protein Breakfasts

Sign #1 Post-Meal Bloating That Isn't Normal

The first red flag of excessive fiber intake is persistent bloating after meals. "If you find that you are always bloated after you eat a meal, this can be a sign that you're eating too much fiber, soluble fiber in particular," Kait warns. She explains that when soluble fiber combines with water, it expands in the stomach, leading to bloating. While some bloating is normal, Kait emphasizes, "Let me just tell you, extreme bloating is absolutely not normal."

Sign #2 Frequent Gas and Digestive Discomfort

"If you are frequently gassy, this can be another indicator that you're eating too much fiber," Kait states. She explains why this happens: "Fiber is actually indigestible. Our bodies are not able to break it down, so it essentially goes through our digestive system untouched until it comes out the other side. But during this journey, gas can occur when the bacteria in intestines is processing it."

Sign #3 Unexplained Stomach Cramps

The third sign manifests as abdominal pain and stomach cramps, particularly in people with digestive conditions. "Especially for people with conditions affecting their digestive system such as IBS, eating too much fiber can cause abdominal pain and stomach cramps," Kait notes. These symptoms occur as your intestines struggle to process the excess fiber.

RELATED: 50+ Fitness Coach Swears by These 8 Foods to Stay Fit and Strong

Sign #4 Counterintuitive Constipation

Perhaps the most surprising sign is constipation. While fiber is often recommended to improve regularity, Kait shares a compelling research finding: "There was one study done on 63 people over six months where they compared a high fiber diet, a moderate fiber diet, and a zero fiber diet. In those with chronic constipation, the groups that reduced and eliminated the fiber saw improvements across the board... the no fiber group saw a 100% reversal in their symptoms."

Finding Your Personal Fiber Balance

"I find that most people do best eating less fiber than what traditional dietary recommendations suggest," Kait observes. She notes that fiber appears more beneficial for those consuming processed foods rather than those following a whole-food diet with adequate protein and fat.

When to Consider Reducing Fiber

According to Kait, "Low or no fiber diets, also known as low residue diets, are actually commonly prescribed to patients with chronic constipation, ulcerative colitis, and IBS, and these diets are extremely effective at reducing symptoms and inflammation in these conditions."

RELATED: 51-Year-Old Coach Loses 6 Sizes in 30 Days With 4 Simple Daily Habits

The Path to Better Digestion

The key isn't necessarily eliminating fiber entirely but finding your optimal intake level. As Kait concludes, there's a "sweet spot" for most people - lower than general recommendations but higher than zero. When you find this balance, you should experience comfortable digestion without the four warning signs discussed above.

This article has been crafted based on insights from certified health and nutrition coach Kait Malthaner's expert analysis of fiber intake and its effects on digestion. And if you enjoyed this article, don't miss Nutritionist Reveals 8 Signs You're Eating Too Many Carbs.

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.

Nutrition & Diet

6 Real Signs of Eating Too Much Fat

Dr. Sten Ekberg
Copyright Dr. Sten Ekberg/YouTube
Christopher Roback
By Christopher RobackFeb 11, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

Ever caught yourself worrying about eating too much fat? You're not alone. Many of us count every gram of fat and stress over each "fatty" meal. However, according to Dr. Sten Ekberg, a holistic health expert and former Olympic decathlete, most of what we believe about dietary fat is wrong. Before revealing the six real signs of excessive fat consumption, Dr. Ekberg wants to clear up four common myths that mislead many health-conscious individuals. Understanding these misconceptions will help you better interpret your body's true signals about fat intake.

Myth 1: Weight Gain Comes From Eating Fat

Closeup image of a young couple women holding and eating donuts togetherShutterstock

"When you eat fat, you burn the fat," Dr. Ekberg explains in his post. It's not fat itself that triggers fat storage - it's insulin, our fat-storing hormone. The real problem occurs when we combine high fat with high carbohydrates, as carbs trigger insulin production, leading to fat storage.

Myth 2: Fat Causes Insulin Resistance

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

Dr. Ekberg clarifies that carbohydrates and resulting high insulin levels - not dietary fat - lead to insulin resistance. This condition makes it harder to burn fat and easier to store it, creating a cycle of increased hunger and potential overeating.

Myth 3: Fat Makes You Tired After Meals

Tired man in car. Sleepy drowsy driver, fatigue. Driving and sleeping in vehicle. Exhausted, bored or drunk person. Serious upset man with stress, despair, anxiety or melancholy. Problem in traffic.Shutterstock

Feeling sleepy after eating isn't due to fat consumption, Dr. Ekberg reveals. The real culprit is typically overeating, particularly when combining high amounts of carbohydrates and fats. This combination forces your body to work harder to process the meal.

Myth 4: Fat Is Bad For Your Heart

Man having chest pain - heart attack, outdoors

Shutterstock

Dr. Ekberg challenges the belief that high-fat diets cause heart disease. The quality of fat matters more than quantity. Natural saturated and monounsaturated fats, like those in olive oil and properly sourced animal fats, can be consumed in larger amounts without causing heart problems - when not combined with high carbohydrate intake. Read on to discover real signs you're eating too much fat.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Sign 6: Digestive Distress

open the bathroom door, go to toilet

Shutterstock

The first genuine sign of excessive fat consumption often appears as diarrhea, according to Dr. Ekberg. This occurs when your gallbladder struggles to release enough bile to break down dietary fat. If you experience this symptom, you might be consuming more fat than your body can currently process.

Sign 5: Floating Stools

woman hand flush toilet after using

Shutterstock

Dr. Ekberg points out that floating stools indicate incomplete fat digestion. This happens when your body can't properly break down and absorb dietary fat, either due to insufficient bile production or inadequate lipase enzyme levels.

Sign 4: Burping and Bloating

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

Frequent burping, bloating, and indigestion might signal that you're consuming more fat than your gallbladder can effectively process, explains Dr. Ekberg. These symptoms occur when insufficient bile production leads to poor fat emulsification.

Sign 3: Right Shoulder Pain

young sporty woman shoulder pain from workout in the gymShutterstock

Dr. Ekberg describes an often-overlooked sign: pain in the right shoulder. This referred pain pattern stems from gallbladder stress and can extend from the neck down to the area between the shoulder blades. Many mistake this for ordinary muscle pain.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Sign 2: Pain Under Right Ribs

Sick,Man,Suffering,At,Home,From,Infection,And,Bad,Stomach,tummy,bloated, bloating, guts, overweight, obeseShutterstock

Pain in the right side under the rib cage might indicate gallbladder congestion from processing too much fat, Dr. Ekberg warns. While severe cases might require medical intervention, he suggests that fasting and proper supplementation can often help address these issues early.

Sign 1: Weight Loss Plateau

Food recomended on low carb diet or ketogenic dietShutterstock

Even on a ketogenic diet, consuming too much dietary fat can prevent weight loss, Dr. Ekberg explains. While ketosis indicates fat-burning, your body might be burning primarily dietary fat rather than body fat. The solution? After becoming fat-adapted, gradually reduce dietary fat intake while maintaining low carb levels, allowing your body to tap into its fat stores for energy. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Warning Signs You Are Eating Too Much Protein

Luisana_Carrero_luisana_nutritioncoach15
Copyright luisana_nutritioncoach/Instagram
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
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.

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

Young caucasian woman having breakfast at a terrace eating an avocado toast.
Shutterstock
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 ...
See Full Bio
Follow:
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.

Nutrition & Diet

5 Simple Meals She Still Eats After Losing 30 Pounds

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
Copyright Liezl Jayne/Facebook
Christopher Roback
By Christopher RobackApr 24, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

Healthy,Breakfast,Or,Morning,With,Chia,Seeds,Vanilla,Pudding,Raspberry​Overnight Chia Seed BreakfastShutterstock

"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

Tea time. Beautiful blonde woman holding ceramic cup of tea or coffee enjoy closeup. Looking at window and drink tea. Good morning with tea. Selective focus. Pretty young girl relaxing. Happy concept., green tean, coffee​Green TeaShutterstock

"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

Dark chocolate. Broken chocolate bar on kitchen tableShutterstock

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

The Protein Priority

Fresh chicken eggs​7. EggsShutterstock

"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 High-Protein, Almost Zero-Calorie Foods That Helped Me Drop Body Fat Fast

Fun on white sand. Portrait of happy young woman in beachwear on the beach
Shutterstock
Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Are you trying to lose weight, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Non-Fat Greek Yogurt

Greek yogurt on wooden background, Health food from yogurt concept​2. Greek YogurtShutterstock

Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

Whey,Protein,powder,Scoop.,Sports,Nutrition.​17. Soy Protein PowderShutterstock

Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

Canned tuna on wood background​7. Canned FishShutterstock

She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Low-Fat Cottage Cheese

Cottage cheese or fresh milk curd as background close up. Homemade cottage cheese texture.Shutterstock

Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free1. Sugar-free Jello: 11 caloriesShutterstock

Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Eat This for Breakfast to Burn More Fat

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independent
Shutterstock
Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

Unrecognizable man preparing fried eggs for breakfast. Close up.Shutterstock

Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.​StarbucksShutterstock

“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

Wooden box filled fresh vegetables​She Eats Balanced Blood Sugar Meals and Eats Veggies FirstShutterstock

Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.