how to eat more fiber for weight loss

3 Oct 2026 · 1 min

Watch on YouTube

1:25

In this informal YouTube nutrition tip, the speaker explains that many people don’t get enough daily fiber and demonstrates a simple breakfast that provides about 18 grams of fiber. The recipe uses Greek yogurt as a base, adds 10 g of chia seeds (≈4 g fiber) after soaking for 10‑20 minutes, 100 g of raspberries (≈7 g fiber), 100 g of blackberries (≈5 g fiber), and a small amount of peanut butter (≈2 g fiber). The speaker emphasizes that the approach is straightforward and not about fancy presentation. He also states the recommended daily fiber intake: 25‑35 g for men and 20‑30 g for women. The tone is casual, conversational, with mild profanity, aiming to motivate viewers to increase their fiber intake without complexity.

Chapters

You're probably not eating enough fiber per day, so let me show you how to get 18 grams in your first meal. First, you're gonna get Greek yogurt. This doesn't have a lot of fiber, but this will be the catalyst for the fiber you're going to eat. Second, you are going to get chia seeds. You can mix 10 grams of chia seeds, let it sit in the yogurt for 10 to 20 minutes, And that's gonna give you 4 grams of fiber. Then you're gonna get 100 grams of raspberries. This is going to give you roughly 7 grams, oop, 7 grams of fiber. And then you are going to get 100 grams of blackberries, which is also gonna give you about 5 grams of fiber. Last but not least, you're gonna get a little bit of peanut butter because why not? Peanut butter is great on everything. And that will also give you a little bit extra fiber, like maybe 2 grams. And as you can see, I am no fucking Gordon Ramsay or Instagram aesthetic food expert, but this will get you 18 grams of fiber. So go do it. And actually, how much fiber should you have per day? For men, 25 to 35 grams. For women, 20 to 30 grams. Hope it helped.