PEERtrainer recently conducted a survey of 1000 people, asking them how much fiber they got from their diet a day. Only 10% of people surveyed were getting 30 grams of fiber or more a day. Additionally, 1/3 of people had no idea how much they were getting.

Based on the survey results and participant feedback, three food categories that people commonly eat were identified to contain the highest amounts of fiber out there.

In addition, according to nutrition expert and PEERtrainer contributor, JJ Virgin, for optimal weight loss and detoxification, one should try to hit a target of 50 grams of fiber per day! Additionally, the Harvard School of Public Health, recommends at least 30 grams per day.

Here are the three fiber-rich food groups to incorporate into your daily diet and nutrition plan:

#1 Category: Beans and Lentils.

Beans and lentils contain a ton more fiber than literally any other food group out there. A one cup serving of black beans contains 15 grams of fiber. This is a commonly eaten bean, and probably the single easiest way to get 35 plus fiber grams per day.

Any other bean or lentil will have similar fiber content, but we highlight the black bean because it is so commonly eaten. Chick peas, split peas, kidney beans are also all great sources of fiber.

#2 Category: Vegetables.

Vegetables are something you should be eating several cups a day worth- or more. And they will help build daily fiber intake.

A cup of cooked peas have close to 9 grams of fiber. One cup of cooked broccoli contains 5 grams of fiber. Most greens have about 5 per cup.

#3 Category: Fruits

There are three "power fruits" which are high in fiber. First are raspberries, which contain a whopping 8 grams of fiber per cup. Pears and Apples contain about 5 grams of fiber per piece of fruit.

Imagine eating a cup of black beans and a cup of peas per day. That is almost 25 grams of fiber right there.

Two more servings of greens get you to 35. And a cup of raspberries gets goes well over the hump.

Addition to the health benefits, there are all sorts of nutritional benefits to these high-fiber foods. And it’s easier than you think to get started incorporating them into your daily meal plan. Simply identify the foods richest in fiber that appeal to you, and work from there.


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Author's Bio: 

Jackie Wicks is the founder of the groundbreaking health and weight loss community, which was recognized by US News And World Report as one of the best sites to stay on a diet and lose weight in June, 2011. She is regularly quoted in the press as a healthy lifestyle expert in publications such as ABC News, Wall Street Journal Radio and hundreds of other national media outlets. Ms. Wicks is also the author of the innovative PEERtrainer Cheat System: A Simple Guide To Healthy And Long Term Weight Loss. For more information or to sign up for PEERtrainer's Free Daily Weight Loss Support Program and Tip of the Day, please visit