What foods are highest in fiber?

Beans and lentils (15g per cup), chia and flax seeds (5g per tbsp), raspberries and pears (8g per serving), avocado (10g each), oats, artichokes, and most non-starchy vegetables.

Fiber Intake Calculator — Daily Fiber Needs

Your daily target

28g/day

You're about 13g short per day. Small swaps add up fast — see the food list below.

IOM guideline: 25gCalorie-based (14g / 1,000 kcal): 28g

Educational tool. Not medical advice. For a personalized plan, book a consult with Dr. Maalouf.

Why fiber matters

The overlooked lever in weight loss.

Most Americans get about 15g of fiber a day — roughly half of what the body needs. Closing that gap is one of the highest-leverage moves you can make for fat loss, blood sugar, and long-term metabolic health.

Satiety

Slows gastric emptying and increases fullness — a natural amplifier of GLP-1 therapy.

Blood sugar

Blunts post-meal glucose spikes, improves insulin sensitivity, and steadies energy.

Gut health

Feeds beneficial bacteria that produce short-chain fatty acids linked to metabolic health.

Longevity

Higher fiber intake is consistently associated with lower cardiovascular and all-cause mortality.

Easy fiber wins

High-fiber foods, ranked.

Beans & lentils

~15g per cooked cup

Chia seeds

~10g per 2 tbsp

Avocado

~10g each

Raspberries

~8g per cup

Pear (with skin)

~6g each

Artichoke

~7g each

Oats

~4g per ½ cup dry

Broccoli

~5g per cooked cup

FAQ

Fiber, answered.

How much fiber should I eat per day?

The Institute of Medicine recommends 38g/day for men under 50, 30g/day for men 50+, 25g/day for women under 50, and 21g/day for women 50+. A simpler rule: 14g per 1,000 calories.

Does fiber help with weight loss?

Yes. Fiber slows digestion, blunts blood sugar spikes, and increases satiety — all of which support fat loss and improved appetite control, including alongside GLP-1 medications.

Should I use a fiber supplement?

Whole-food fiber is almost always the better first move. Supplements like psyllium can bridge the gap, but they don't replace the wider benefits of eating actual plants.

How fast should I increase my fiber?

Slowly. Add 5g per day each week, with plenty of water, to avoid bloating and GI discomfort.

Ready to go deeper?

Nutrition, dialed in for your body.

A fiber target is a start. Real fat loss comes from a full plan — labs, medication when it helps, and nutrition designed around your life.

Book a free consult

Fiber intakecalculator.