In This ArticleView AllIn This ArticleWhy This PlanFAQsFiber & Weight LossFoods to Focus OnWeek 1Week 2Week 3Week 4Week 5
In This ArticleView All
View All
In This Article
Why This Plan
FAQs
Fiber & Weight Loss
Foods to Focus On
Week 1
Week 2
Week 3
Week 4
Week 5
Close
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
Why This Meal Plan Is Great for You
Each day provides an average of 37 grams of fiber, well above the recommended Daily Value of 28 grams per day.Fiber is an important nutrient with manyhealth benefits, including links to weight loss, improved heart and gut health and a lower risk for diabetes. Yet, most of us don’t reach our fiber goals, with just 7% of adults in the United States hitting the target.Another potential benefit of fiber is reduced inflammation. Research analyzing the diets of about 4,000 older adults found that a high-fiber diet was associated with lower levels of inflammatory markers.A high-fiber diet can help strengthen and diversify the gut microbiome, which research shows can help reduce inflammation.
If you’re trying to lose weight, targeting inflammation may be a helpful strategy.Chronic inflammationindicates the presence of long-term, low-grade inflammatory markers in the body. Causes of chronic inflammation include environmental factors and irritants as well as lifestyle components, such as stress, lack of sleep, a sedentary lifestyle and an unbalanced diet. Research reviews link chronic inflammation with an increased risk of obesity and higher levels of adipose (fat) tissue.While inflammation can increase the likelihood of weight gain, losing weight can help lower inflammatory markers.
To facilitate weight loss, we set this plan at a reduced calorie level of 1,500 calories per day. To support those with differentcalorie needs, we also included modifications for 1,800 and 2,000 calories per day. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Frequently Asked QuestionsYes, if there’s a meal you don’t like, feel free to make a swap with a different recipe in this plan or choose one of our otherhigh-fiber recipes. If you’re closely monitoring calories or other nutrients, you may want to choose a meal with a similar calorie level or nutritional profile or plan to adjust a snack or two.Definitely, if it’s easier to eat the same breakfast or lunch every day or most days, that works! Each breakfast and lunch option are typically within 100 calories of each other, so a swap shouldn’t be too significant for most people. If you’re closely monitoring calories, you may need to adjust a snack.We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Chronic inflammation is associated with an increased risk of many health conditions, including some cancers, rheumatoid arthritis, heart disease, type 2 diabetes, inflammatory bowel disease, colitis and Parkinson’s disease.
Frequently Asked Questions
Yes, if there’s a meal you don’t like, feel free to make a swap with a different recipe in this plan or choose one of our otherhigh-fiber recipes. If you’re closely monitoring calories or other nutrients, you may want to choose a meal with a similar calorie level or nutritional profile or plan to adjust a snack or two.
Definitely, if it’s easier to eat the same breakfast or lunch every day or most days, that works! Each breakfast and lunch option are typically within 100 calories of each other, so a swap shouldn’t be too significant for most people. If you’re closely monitoring calories, you may need to adjust a snack.
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Chronic inflammation is associated with an increased risk of many health conditions, including some cancers, rheumatoid arthritis, heart disease, type 2 diabetes, inflammatory bowel disease, colitis and Parkinson’s disease.
Can Fiber Help with Weight Loss?
Fiber is historically linked to improved digestive regularity, but its impact on overall health can’t be underestimated. In addition to its role in improvingcholesterolandblood sugarlevels, fiber is linked to improved weight-loss outcomes. One research study found that a high fiber intake—independent of total calorie intake and other macronutrients—promoted weight loss in adults with overweight or obesity.A different review found that a high-fiber diet improved glucose levels and insulin sensitivity, lowering the risk of type 2 diabetes, cardiovascular disease and obesity.If weight loss is your goal, or even if it’s not,eating more fibercan lead to some serious health benefits.
High-Fiber Foods to Focus On:
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (355 calories)
A.M. Snack (141 calories)
Lunch (338 calories)
P.M. Snack (131 calories)
Dinner (555 calories)
Daily Totals:1,519 calories, 74g fat, 87g protein, 140g carbohydrate, 35g fiber, 1,685mg sodium.
Make it 1,800 calories:Add 1 medium orange to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Make it 2,000 calories:Add 1 medium orange to lunch, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 servingCottage Cheese Snack Jar with Fruitas an evening snack.
Day 2
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
Breakfast (419 calories)
A.M. Snack (120 calories)
Lunch (479 calories)
Dinner (375 calories)
Daily Totals:1,522 calories, 67g fat, 64g protein, 174g carbohydrate, 34g fiber, 1,636mg sodium.
Day 3
Photography: Rachel Marek, Food stylist: Kelsey Moylan, Prop stylist: Gabriel Greco
A.M. Snack (42 calories)
P.M. Snack (156 calories)
Dinner (404 calories)
Daily Totals:1,499 calories, 64g fat, 62g protein, 179g carbohydrate, 31g fiber, 1,319mg sodium.
Make it 1,800 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 medium apple to lunch.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 medium apple with 2 Tbsp. natural peanut butter to lunch.
Day 4
Jacob Fox
A.M. Snack (62 calories)
P.M. Snack (95 calories)
Dinner (471 calories)
Meal-Prep Tip:PrepareBerry Chia Puddingto have for breakfast on Days 5 and 6.
Daily Totals:1,524 calories, 59g fat, 63g protein, 195g carbohydrate, 35g fiber, 1,511mg sodium.
Make it 1,800 calories:Add 1 medium orange to lunch and 2 Tbsp. natural peanut butter to P.M. snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 medium orange to lunch and 2 Tbsp. natural peanut butter to P.M. snack.
Day 5
Breakfast (343 calories)
A.M. Snack (112 calories)
Dinner (421 calories)
Daily Totals:1,509 calories, 69g fat, 79g protein, 149g carbohydrate, 34g fiber, 2,168mg sodium.
Make it 1,800 calories:Add 1 medium apple to lunch and 1 servingPineapple & Avocado Saladto dinner.
Make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch and 1 servingPineapple & Avocado Saladto dinner.
Day 6
Photographer: Sara Baurley, Food Stylist: Julia Levy, Prop Stylist: Josh Hoggle
A.M. Snack (265 calories)
Lunch (328 calories)
Dinner (393 calories)
Daily Totals:1,484 calories, 70g fat, 79g protein, 149g carbohydrate, 39g fiber, 1,461mg sodium.
Make it 1,800 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, add 3 Tbsp. sliced almonds to P.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Day 7
Photographer: Morgan Hunt Glaze, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster
A.M. Snack (206 calories)
Dinner (452 calories)
Daily Totals:1,497 calories, 74g fat, 85g protein, 135g carbohydrate, 36g fiber, 1,669mg sodium.
Make it 1,800 calories:Add 1 medium banana to A.M. snack, 1 medium pear to lunch and 3 Tbsp. sliced almonds to P.M. snack.
Make it 2,000 calories:Add 1 medium banana to A.M. snack, 1 medium pear to lunch, 2 Tbsp. sliced almonds to P.M. snack and add 1 servingCottage Cheese Snack Jar with Fruitas an evening snack.
Day 8
Sara Haas
Breakfast (412 calories)
A.M. Snack (98 calories)
Lunch (399 calories)
P.M. Snack (168 calories)
Dinner (460 calories)
Daily Totals:1,537 calories, 45g fat, 95g protein, 198g carbohydrate, 41g fiber, 1,301mg sodium.
Make it 1,800 calories:Add 1 medium banana to A.M. snack and add 2 Tbsp. natural peanut butter to the apple at lunch.
Make it 2,000 calories:Add 1 medium banana to A.M. snack, add 2 Tbsp. natural peanut butter to the apple at lunch and ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Day 9
Breakfast (432 calories)
A.M. Snack (131 calories)
Lunch (393 calories)
Daily Totals:1,503 calories, 53g fat, 84g protein, 188g carbohydrate, 35g fiber, 1,853mg sodium.
Make it 1,800 calories:Add ¼ cup salted dry-roasted edamame to A.M. snack and 2 Tbsp. natural peanut butter to P.M. snack.
Make it 2,000 calories:Add ¼ cup salted dry-roasted edamame to A.M. snack, 2 Tbsp. natural peanut butter to P.M. snack and ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 10
Breakfast (382 calories)
P.M. Snack (98 calories)
Dinner (521 calories)
Daily Totals:1,507 calories, 55g fat, 82g protein, 181g carbohydrate, 35g fiber, 2,172mg sodium.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Day 11
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
A.M. Snack (59 calories)
P.M. Snack (193 calories)
Dinner (426 calories)
Daily Totals:1,503 calories, 65g fat, 92g protein, 150g carbohydrate, 34 fiber, 2,254mg sodium.
Make it 1,800 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 3 Tbsp. sliced almonds to lunch.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 3 Tbsp. sliced almonds to lunch andadd 1 servingCottage Cheese Snack Jar with Fruitas an evening snack.
Day 12
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek
P.M. Snack (62 calories)
Dinner (466 calories)
Daily Totals:1,485 calories, 59g fat, 100g protein, 149g carbohydrate, 37g fiber, 2,083mg sodium.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 3 Tbsp. sliced almonds to lunch and add 1 servingCottage Cheese Snack Jar with Fruitas an evening snack.
Day 13
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Julian Hensarling
Dinner (496 calories)
Daily Totals:1,519 calories, 61g fat, 72g protein, 185g carbohydrate, 41g fiber, 1,855mg sodium.
Make it 1,800 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 3 Tbsp. sliced almonds to P.M. snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 2 Tbsp. sliced almonds to P.M. snack and add 1 servingCottage Cheese Snack Jar with Fruitas an evening snack.
Day 14
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey Lower
A.M. Snack (105 calories)
Dinner (439 calories)
Daily Totals:1,506 calories, 51g fat, 87g protein, 189g carbohydrate, 36g fiber, 2,172mg sodium.
Make it 1,800 calories:Add 2 Tbsp. natural peanut butter to A.M. snack and 3 Tbsp. sliced almonds to P.M. snack.
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to A.M. snack, add 3 Tbsp. sliced almonds to P.M. snack and add 1 servingCottage Cheese Snack Jar with Fruitas an evening snack.
Day 15
Breakfast (338 calories)
Lunch (435 calories)
Dinner (425 calories)
Daily Totals:1,522 calories, 62g fat, 84g protein, 167g carbohydrate, 37g fiber, 1,344mg sodium.
Make it 1,800 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. sliced almonds to lunch.
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack.
Day 16
Breakfast (367 calories)
A.M. Snack (158 calories)
Lunch (374 calories)
Dinner (487 calories)
Daily Totals:1,484 calories, 58g fat, 86g protein, 164g carbohydrate, 38g fiber, 1,679mg sodium.
Make it 1,800 calories:Add 1 servingCottage Cheese Snack Jar with Fruitto lunch and add 1 medium apple as an evening snack.
Make it 2,000 calories:Add 1 servingCottage Cheese Snack Jar with Fruitto lunch and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Day 17
Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf
P.M. Snack (234 calories)
Dinner (414 calories)
Daily Totals:1,520 calories, 64g fat, 84g protein, 159g carbohydrate, 34g fiber, 1,484mg sodium.
Make it 1,800 calories:Add 1 medium apple with 2 Tbsp. natural peanut as an evening snack.
Make it 2,000 calories:Add 1 servingCottage Cheese Snack Jar with Fruitto lunch and add 1 medium apple with 1½ Tbsp. natural peanut butter as an evening snack.
Day 18
A.M. Snack (193 calories)
P.M. Snack (173 calories)
Dinner (387 calories)
Meal-Prep Tip:Reserve leftoverFour-Bean & Pumpkin Chilito have for dinner tomorrow night.
Daily Totals:1,495 calories, 55g fat, 79g protein, 179g carbohydrate, 41g fiber, 1,706mg sodium.
Make it 1,800 calories:Add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.
Make it 2,000 calories:Add 1 servingCottage Cheese Snack Jar with Fruitto lunch and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.
Day 19
Sonia Bozzo
Day 20
Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen
Dinner (415 calories)
Daily Totals:1,512 calories, 72g fat, 80g protein, 152g carbohydrate, 36g fiber, 1,693mg sodium.
Make it 2,000 calories:Add 1 servingCottage Cheese Snack Jar with Fruitto P.M. snack and add 1 medium banana with 1½ Tbsp. natural peanut butter as an evening snack.
Day 21
P.M. Snack (176 calories)
Dinner (370 calories)
Daily Totals:1,512 calories, 78g fat, 68g protein, 149g carbohydrate, 35g fiber, 1,459mg sodium.
Make it 1,800 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and 1 medium peach to lunch.
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast, 1 medium peach to lunch and ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 22
Breakfast (374 calories)
A.M. Snack (31 calories)
Lunch (369 calories)
P.M. Snack (32 calories)
Dinner (673 calories)
Daily Totals:1,479 calories, 89g fat, 68g protein, 111g carbohydrate, 35g fiber, 1,806mg sodium.
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast, 1 medium peach to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 23
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
Breakfast (333 calories)
A.M. Snack (197 calories)
Lunch (344 calories)
P.M. Snack (158 calories)
Dinner (378 calories)
Evening Snack (95 calories)
Daily Totals:1,504 calories, 61g fat, 85g protein, 162g carbohydrate, 36g fiber, 1,418mg sodium.
Make it 1,800 calories:Add 2 Tbsp. sliced almonds to P.M. snack and add 2 Tbsp. natural peanut butter to evening snack.
Make it 2,000 calories:Add 1 servingCottage Cheese Snack Jar with Fruitto lunch, add 2 Tbsp. sliced almonds to P.M. snack and add 2 Tbsp. natural peanut butter to evening snack.
Day 24
A.M. Snack (155 calories)
Dinner (480 calories)
Meal-Prep Tip:Reserve leftoverSpicy Black Bean Soupto have for dinner tomorrow night.
Daily Totals:1,505 calories, 60g fat, 67g protein, 187g carbohydrate, 43g fiber, 1,595mg sodium.
Make it 1,800 calories:Add 2 Tbsp. sliced almonds to A.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.
Make it 2,000 calories:Add 1 servingCottage Cheese Snack Jar with Fruitto lunch, add 2 Tbsp. sliced almonds to A.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 25
Day 26
Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia Bayless
Breakfast (342 calories)
A.M. Snack (216 calories)
Dinner (410 calories)
Daily Totals:1,505 calories, 73g fat, 76g protein, 155g carbohydrate, 37g fiber, 1,522mg sodium.
Make it 1,800 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast.
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 27
A.M. Snack (165 calories)
Dinner (517 calories)
Daily Totals:1,524 calories, 81g fat, 70g protein, 141g carbohydrate, 34g fiber, 2,068mg sodium.
Make it 1,800 calories:Add 1 servingPineapple Green Smoothieto breakfast.
Make it 2,000 calories:Add 1 servingPineapple Green Smoothieto breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 28
A.M. Snack (202 calories)
Dinner (400 calories)
Daily Totals:1,524 calories, 88g fat, 84g protein, 114g carbohydrate, 33g fiber, 1,427mg sodium.
Day 29
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
A.M. Snack (143 calories)
Dinner (489 calories)
Daily Totals:1,478 calories, 61g fat, 69g protein, 182g carbohydrate, 36g fiber, 1,651mg sodium.
Make it 1,800 calories:
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, add 1 plum to lunch and add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 30
A.M. Snack (208 calories)
Dinner (464 calories)
Daily Totals:1,518 calories, 68g fat, 98g protein, 145g carbohydrate, 36g fiber, 1,790mg sodium.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Food and Drug Administration.Daily Value on the Nutrition and Supplement Facts Labels.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Shivakoti R, Biggs ML, Djoussé L, et al.Intake and Sources of Dietary Fiber, Inflammation, and Cardiovascular Disease in Older US Adults.JAMA Netw Open. 2022;5(3):e225012. doi:10.1001/jamanetworkopen.2022.5012Ma W, Nguyen LH, Song M, et al.Dietary fiber intake, the gut microbiome, and chronic systemic inflammation in a cohort of adult men.Genome Med. 2021;13(1):102. doi:10.1186/s13073-021-00921-yAl Bander Z, Nitert MD, Mousa A, Naderpoor N.The Gut Microbiota and Inflammation: An Overview.Int J Environ Res Public Health. 2020;17(20):7618. Published 2020 Oct 19. doi:10.3390/ijerph17207618Savulescu-Fiedler I, Mihalcea R, Dragosloveanu S, et al.The Interplay between Obesity and Inflammation.Life (Basel). 2024;14(7):856. doi:10.3390/life14070856Bianchi VE.Weight loss is a critical factor to reduce inflammation.Clin Nutr ESPEN. 2018;28:21-35. doi:10.1016/j.clnesp.2018.08.007U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.National Institutes of Health. The National Institute of Environmental Health Sciences.Inflammation.Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study.J Nutr. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117Waddell IS, Orfila C.Dietary fiber in the prevention of obesity and obesity-related chronic diseases: From epidemiological evidence to potential molecular mechanisms.Crit Rev Food Sci Nutr. 2023;63(27):8752-8767. doi:10.1080/10408398.2022.2061909
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Food and Drug Administration.Daily Value on the Nutrition and Supplement Facts Labels.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Shivakoti R, Biggs ML, Djoussé L, et al.Intake and Sources of Dietary Fiber, Inflammation, and Cardiovascular Disease in Older US Adults.JAMA Netw Open. 2022;5(3):e225012. doi:10.1001/jamanetworkopen.2022.5012Ma W, Nguyen LH, Song M, et al.Dietary fiber intake, the gut microbiome, and chronic systemic inflammation in a cohort of adult men.Genome Med. 2021;13(1):102. doi:10.1186/s13073-021-00921-yAl Bander Z, Nitert MD, Mousa A, Naderpoor N.The Gut Microbiota and Inflammation: An Overview.Int J Environ Res Public Health. 2020;17(20):7618. Published 2020 Oct 19. doi:10.3390/ijerph17207618Savulescu-Fiedler I, Mihalcea R, Dragosloveanu S, et al.The Interplay between Obesity and Inflammation.Life (Basel). 2024;14(7):856. doi:10.3390/life14070856Bianchi VE.Weight loss is a critical factor to reduce inflammation.Clin Nutr ESPEN. 2018;28:21-35. doi:10.1016/j.clnesp.2018.08.007U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.National Institutes of Health. The National Institute of Environmental Health Sciences.Inflammation.Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study.J Nutr. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117Waddell IS, Orfila C.Dietary fiber in the prevention of obesity and obesity-related chronic diseases: From epidemiological evidence to potential molecular mechanisms.Crit Rev Food Sci Nutr. 2023;63(27):8752-8767. doi:10.1080/10408398.2022.2061909
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Food and Drug Administration.Daily Value on the Nutrition and Supplement Facts Labels.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Shivakoti R, Biggs ML, Djoussé L, et al.Intake and Sources of Dietary Fiber, Inflammation, and Cardiovascular Disease in Older US Adults.JAMA Netw Open. 2022;5(3):e225012. doi:10.1001/jamanetworkopen.2022.5012Ma W, Nguyen LH, Song M, et al.Dietary fiber intake, the gut microbiome, and chronic systemic inflammation in a cohort of adult men.Genome Med. 2021;13(1):102. doi:10.1186/s13073-021-00921-yAl Bander Z, Nitert MD, Mousa A, Naderpoor N.The Gut Microbiota and Inflammation: An Overview.Int J Environ Res Public Health. 2020;17(20):7618. Published 2020 Oct 19. doi:10.3390/ijerph17207618Savulescu-Fiedler I, Mihalcea R, Dragosloveanu S, et al.The Interplay between Obesity and Inflammation.Life (Basel). 2024;14(7):856. doi:10.3390/life14070856Bianchi VE.Weight loss is a critical factor to reduce inflammation.Clin Nutr ESPEN. 2018;28:21-35. doi:10.1016/j.clnesp.2018.08.007U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.National Institutes of Health. The National Institute of Environmental Health Sciences.Inflammation.Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study.J Nutr. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117Waddell IS, Orfila C.Dietary fiber in the prevention of obesity and obesity-related chronic diseases: From epidemiological evidence to potential molecular mechanisms.Crit Rev Food Sci Nutr. 2023;63(27):8752-8767. doi:10.1080/10408398.2022.2061909
U.S. Food and Drug Administration.Daily Value on the Nutrition and Supplement Facts Labels.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
Shivakoti R, Biggs ML, Djoussé L, et al.Intake and Sources of Dietary Fiber, Inflammation, and Cardiovascular Disease in Older US Adults.JAMA Netw Open. 2022;5(3):e225012. doi:10.1001/jamanetworkopen.2022.5012
Ma W, Nguyen LH, Song M, et al.Dietary fiber intake, the gut microbiome, and chronic systemic inflammation in a cohort of adult men.Genome Med. 2021;13(1):102. doi:10.1186/s13073-021-00921-y
Al Bander Z, Nitert MD, Mousa A, Naderpoor N.The Gut Microbiota and Inflammation: An Overview.Int J Environ Res Public Health. 2020;17(20):7618. Published 2020 Oct 19. doi:10.3390/ijerph17207618
Savulescu-Fiedler I, Mihalcea R, Dragosloveanu S, et al.The Interplay between Obesity and Inflammation.Life (Basel). 2024;14(7):856. doi:10.3390/life14070856
Bianchi VE.Weight loss is a critical factor to reduce inflammation.Clin Nutr ESPEN. 2018;28:21-35. doi:10.1016/j.clnesp.2018.08.007
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
National Institutes of Health. The National Institute of Environmental Health Sciences.Inflammation.
Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study.J Nutr. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117
Waddell IS, Orfila C.Dietary fiber in the prevention of obesity and obesity-related chronic diseases: From epidemiological evidence to potential molecular mechanisms.Crit Rev Food Sci Nutr. 2023;63(27):8752-8767. doi:10.1080/10408398.2022.2061909
