VitaX Forskolin On the one hand, they slow down the absorption of sugar in the blood. On the other hand, they swell by absorbing water and thus provide the stomach with the feeling of being filled. To control weight with a healthy diet, it is recommended to consume 25g to 35g of fiber per day. You can easily get there: 3 fruits, 4 vegetables, 5 whole grain products. Adding a few legumes, nuts and seeds will give you even more. Tips for increasing fiber consumption For bakery products (flour, bread, bagel, cracker, etc.), always choose the whole grain version: whole wheat or spelled, but also whole wheat and other grains.