How Much Fiber Should You Eat Every Day for Quick Weight Loss?

Fiber is an essential part of a healthy diet, and most Americans do not meet their recommended daily guidelines.

This is a less common problem when someone eats more Fiber too fast, which can create digestive issues. It is important to consume the right amount of Fiber every day, distributed throughout the day.

How Much Fiber Should You Eat Every Day for Quick Weight Loss?

Fiber-rich foods are an essential part of a healthy diet for quick weight loss, and meeting the recommended daily intake of fiber can provide many health benefits.

Read on to learn about the official dietary guidelines of the  US Department of Agriculture (USDA), Fiber recommendations for quick weight loss and tips and a meal plan to help you meet the recommended daily fiber intake.

Recommended Amount of Daily Fiber Intake

Fiber is the carbohydrate component of foods plant origin that is not digested or absorbed as it moves through the intestine.

The optimal amount of daily Fiber intake varies according to the age and sex of the person. The recent Nutritional Guidelines for Americans endorse the following estimated daily consumption:

• Adult males need about 34 grams                 (Depending on their age)
• Adult Females need about 28 grams             (Depending on their age)

The intake of Fiber is modified for certain groups, since the energy requirements vary in different stages of life. For example, it is recommended that children consume less than adults, with the following lower and upper limits representing women and men, respectively:

• Adolescents from 14 to 18 years old                   Require  25.2-30.8  grams
• Adolescents from 9 to 13 years old      Require  22.4-25.2  grams
• Children from 4 to 8 years old      Require  16.8-19.6  grams
• Children from 1 to 3 years old      Require 14 grams

Most Americans are not getting enough dietary Fiber. A study conducted in 2008 found that the average daily intake was only 16 grams per day.

It should be kept in mind that the consumption a large amount of Fiber may cause gas, constipation and swelling. These side effects can occur after eating more than 70 grams of Fiber in a day. Excessive consumption of Fiber is rare in the United States, while the consumption of very little Fiber is considered a "public health problem" by the United States Food and Drug Administration (FDA).

A Balanced and High Fiber Diet Plan

In addition to eating a healthy amount of Fiber, it is also essential to ensure that the daily diet is balanced with a variety of nutrients and vitamins.

The following meal plan ensures that a person can reach or slightly exceed their recommended daily Fiber intake while eating balanced meals:

Meal	Foods to be eaten	Fiber in Grams
Breakfast	¾ Cup Bran Flakes	5
	1 Cup plant-based Milk	0
	1 Medium Banana	2.6
Snack	1 Medium size Apple	4.4
Lunch	1 Cup baked Beans	6.8
	1.5 Cups Broccoli	7.7
Dinner	1 Medium baked Potato with skin	3.8
	3 Oz Salmon	0
	2 Cups Spinach salad with Olive oil-based Dressing	1.4
Desert	Low-fat Yogurt	0
	1 Cup sliced Strawberries	3.3
	Chopped Almonds 13 grams	1.7
Total Daily Intake		36.7

A person can use the USDA Food Composition Databases to know the Fiber composition of a wide variety of foods.

Recommended Fiber Intake For Quick Weight Loss

People who want to lose weight are often encouraged to eat High-Fiber foods because they tend to be low in calories, high in nutrients and make a person feel full longer. By adding volume and slowing down digestion, Fiber prevents a person from feeling hungry and minimizes cravings, which is useful when it comes to losing weight.

According to estimations only 5% of Americans achieve their daily Fiber desires. Consumption of more dietetic Fiber, including whole grains, vegetables, fruits, and legumes are all important part of sustaining a healthy weight.

However, research shows that simply increasing Fiber, mainly through eating more plant-based foods, is not enough by itself to lose weight.

When trying to lose weight, start by reaching the recommended daily amount based on foods high in Fiber and including regular exercise.

Beware of the promise of High-Fiber dietary supplements that promote weight loss. There is no any strong evidence to support these claims.

How Much Fiber is too much?

When increasing the amount of Fiber in the diet, it is better to start slowly and gradually increasing it to allow the digestive system to get used to it.

It is not recommended to consume too much Fiber, especially very quickly or in a short space of time.

It is not recommended to eat more than 70 g per day that may cause adverse effects. The consequences of consuming too much Fiber include:

• Swelling, Cramping and Gas troubles
• Decreased Appetite
• Nutrient deficiencies, especially in Magnesium, Calcium and Zinc, because Fiber can limit its absorption.
• Risk of blockage of the intestine if too much Fiber is consumed without enough fluid

Types of Fiber

There are two following types of Fiber: 

• Insoluble Fiber
• Soluble Fiber

The Insoluble Fiber is known as cellulose, it does not dissolve in water but increases the movement of waste products through the digestive tract, which helps prevent constipation.

The Soluble Fiber includes pectin and Beta-Glucans. It easily dissolves in water and produce a gel in the huge intestine.

Foods rich in Fiber typically contain soluble and insoluble Fiber. Healthy sources of Fiber include:

• Oats
• Saved
• Fruits, such as Apples, Berries, Figs and Prunes 
• Vegetables, such as Broccoli, Sweet Potatoes and Cauliflower
• Whole-Grains, such as Wild Rice, Barley and Quinoa
• Integral Bread or Barn
• Nuts, including Almonds, Peanuts, Nuts and Pistachios 
• Seeds, including Pumpkin, Ground Flaxseed and Chia 
• Legumes such as Beans, Peas and Lentils
• Psyllium Husk
• Prebiotics occur naturally in foods such as Asparagus, Leeks, Garlic, Onions, Soy, Wheat and Oats  

Benefits of Fiber

Fiber is an essential part of a healthy and balanced diet and has many benefits, including:

• Improve digestive health
• Prevention of constipation.
• Reduce the risk of heart disease
• Reducing the risk of type 2 diabetes
• Reduce the risk of colon cancer
• Reduce Low Density Lipoprotein (LDL) levels, which is the "bad" cholesterol
• Improvement of the Glycemic Index (GI) in people with diabetes
• Increase satiety or feel fuller longer.

The Fiber also contains the Prebiotics Fructooligosaccharides (FOS) and inulin. Prebiotics have a beneficial effect since they stimulate the growth and action of probiotics, the beneficial bacteria that live in the intestine and the production of Short Chain Fatty Acids (SCFA, for its acronym in English).

Conclusion

Fiber intake is best achieved by eating a variety of foods as part of a healthy and balanced diet. Eating more plant-based foods, switching to whole grains and eating fruit throughout the day will help achieve the recommended daily allowance.

Those who do not currently consume a lot of Fiber should increase the amount gradually over the course of several weeks to help keep gas and discomfort to a minimum.

Drink plenty of water throughout the day, and always chew food slowly and completely. It takes time for the gastrointestinal system and the bowel to adapt to changes, including an increase in Fiber intake, but the final changes are for the better.