Only about 5% of Americans get enough fiber in their diet. This is largely due to the fact that our society is obsessed with packaged & processed foods, and we rarely cook our own meals (restaurant food is notoriously low in fiber). But even if you're someone who eats a fairly clean, whole foods diet, you still may not be getting all the fiber you need.

Women should aim for 21-25 grams of fiber a day and men should go for 30-38 grams a day.

Of course there are a slew of health benefits to eating enough fiber such as regulated blood sugar levels and a healthy digestive system. But you also get a lot of benefits from adequate fiber when it comes to weight-loss efforts.

1. Feel more satiated - SNACK LESS

Mindless snacking is the enemy when you're trying to shed body fat. It results in an intake of excessive calories which is the opposite of what you need. Consuming enough fiber helps you feel more full & satiated — and that's exactly what you need in order to snack less.

Studies have shown that people who eat enough fiber snack less and sometimes don't even snack at all between meals. This is why you have to prioritize fiber intake when you're trying to lose weight (or just stay trim).

2. Eat more protein

Eating the required amount of protein is difficult when you're starting your weight-loss journey. All of my clients tell me they feel full and bloated, and they just can't stuff anymore protein into their mouth no matter how hard they try! This is totally normal.

A great way to combat that is to eat enough fiber. The fiber helps your body process the protein and move the nutrition through the body so you don't feel so bloated and full.

HIGH-FIBER FOODS:

Vegetables and fruits are the first way to go. Also whole grains and legumes. However, some people have digestive issues with legumes so if you don't feel comfortable increasing your intake of legumes, that's perfectly fine. You can get the fiber you need if you prioritize a serving of vegetables with most of your meals.

FIBER SUPPLEMENT:

I prioritize fiber in my daily diet but I also take a fiber supplement every day so that I never miss the daily dose. You've probably seen me take this supplement in my IG stories. I absolutely love it! The chocolate flavor is my favorite.

https://1stphorm.com/products/multi-fiber?a_aid=getstrongwithgina

This supplement helps me go to the bathroom regularly and always helps me feel more satiated between meals. PRO TIP: I take my fiber supplement between lunch and dinner because that's the time of day when people are most likely to mindlessly snack, so taking some extra protein prevents me from consuming excessive calories.