Why Water and Fiber Can Make the Scale Spike Temporarily
Diet & NutritionWeight & Food

Why Water and Fiber Can Make the Scale Spike Temporarily

Why Water and Fiber Can Make the Scale Spike Temporarily
iStock
By
Updated on August 7, 2025
by
If you notice your weight goes up right after you have a fiber-rich snack or a glass of water, don't worry. Neither water nor dietary fiber cause permanent weight gain; indeed, their consumption is often linked to healthy weight maintenance.

If you're experiencing unexplained weight gain, check in with your doctor to rule out potential underlying health issues.

Water and Weight

If you drink two 8 ounce (oz) cups of water, then weigh yourself, your weight will go up about 1 pound. But that weight gain is temporary, unlike an additional pound of body fat, and not a cause for concern. Water consumption is essential for overall health, as it enables your body to function properly.

 It’s natural for your weight to fluctuate by a few pounds during the day depending on how much water you consume, use, and eliminate, among other factors.

If you don’t drink enough water during the day, your body may retain water, temporarily pushing the number on the scale upward.

 A carbohydrate-heavy diet, high amounts of sodium, and a sedentary lifestyle also contribute to this phenomenon, known as “water weight.”
Meanwhile, better hydration may aid weight loss.

 For some, a glass of water before meals can help them eat less while still feeling full, reducing their overall calorie intake, which may support weight loss efforts, at least in the short term.
For those concerned about potential weight gain, it’s important to weigh yourself at the same time every day for consistency among measurements.

 For example, weigh yourself on the same weekday every week and first thing in the morning after you use the bathroom, and compare any changes week over week for a more reliable picture of your body weight.

Fiber and Weight

If you suddenly start eating a lot of high-fiber foods such as whole grains, fruits, and vegetables rather than increasing your consumption gradually, you may experience digestive symptoms like intestinal gas, diarrhea, cramping, and bloating.

 Not drinking enough water when eating a fiber-rich diet can also lead to digestive discomfort.
With that said, a high intake of dietary fiber is actually associated with weight loss, not weight gain.

 Fiber is very filling, leaving you feeling fuller after eating smaller amounts of food and thereby decreasing your total caloric intake, which is key for weight loss.

It doesn't take much to get more fiber in your diet. For example, a cup of raspberries has almost 8 grams (g) of fiber, a cup of oatmeal has 4 g, and a cup of lentils has almost 16 g.

 Just be mindful to increase your fiber intake gradually and hydrate accordingly to avoid unwanted side effects.

Recommended Water and Fiber Intake

To avoid excessive water weight and reduce your risk of weight gain, prioritize the recommended amounts of both dietary fiber and water in your daily diet.

Men should consume 30 to 38 g of fiber per day, depending on their age, whereas women need 21 to 25 g daily.

 Swapping in whole grains is one of the easiest ways to increase the fiber content of your diet. Eat beans and legumes instead of meats, and reach for more fruits and vegetables, and you’ll naturally increase your fiber consumption throughout the day.

For proper hydration, drink enough fluids so that your urine is clear or light yellow. While your personal water needs depend on a number of factors ranging from the temperature of your environment to your activity level throughout the day, most people need about 12 to 16 cups of fluid daily. A high-fiber diet could further increase your water needs.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Dietary Fiber: Essential for a Healthy Diet. Mayo Clinic. December 24, 2025.
  2. About Water and Healthier Drinks. Centers for Disease Control and Prevention. January 2, 2024.
  3. Why Does My Weight Fluctuate So Much? Cleveland Clinic. July 26, 2024.
  4. Cave K. How to Lose Water Weight Effectively. National Academy of Sports Medicine.
  5. Shmerling RH. Does Drinking Water Before Meals Really Help You Lose Weight? Harvard Health Publishing. February 20, 2024.
  6. The Best Time to Weigh Yourself. Cleveland Clinic. June 12, 2023.
  7. Chart of High-fiber Foods. Mayo Clinic. December 24, 2025.
  8. Kelly RK et al. Increased Dietary Fiber Is Associated With Weight Loss Among Full Plate Living Program Participants. Frontiers in Nutrition. April 17, 2023.
  9. Benefits of Fiber-rich Foods For Weight Loss. Obesity Medicine Association. March 1, 2022.
Additional Sources
Meet Our Experts
See Our Editorial PolicyMeet Our Health Expert Network
Julie Cunningham

Julie Cunningham, MPH, RDN, LDN, CDCES

Medical Reviewer

Julie Cunningham is a registered dietitian-nutritionist and a certified diabetes care and education specialist.

Cunningham received a bachelor's degree from Appalachian State University in North Carolina. She subsequently completed a master's degree in public health nutrition at the University of North Carolina at Chapel Hill.

Cunningham has worked in women's and children's health, cardiology, and diabetes. She has written for Abbott Nutrition News, Edgepark Medical HealthInsights, diaTribe, Babylist, and others. She is also the author of 30 Days to Tame Type 2 Diabetes.

A resident of beautiful western North Carolina, Cunningham is an avid reader who enjoys yoga, travel, and all things chocolate.

See full bio

Jessica Bruso

Author

Based in Massachusetts, Jessica Bruso has been writing since 2008. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.

See full bio
See Our Editorial PolicyMeet Our Health Expert Network