Fiber is one of the simplest, most underrated tools for weight loss.
Keeps you full longer — absorbs water, expands in your stomach and reduces cravings.
Controls blood sugar — slows sugar absorption, prevents spikes and crashes.
Supports healthy weight — high-fiber foods are low in calories but high in volume.
Improves digestion — prevents bloating and constipation.
Supports overall health — lowers cholesterol and reduces risk of lifestyle diseases.
Good sources: whole grains (oats, brown rice, millets), pulses & legumes, fruits, vegetables, nuts & seeds.
Daily target: women 25–30g, men 30–38g.
