fiber diet

Have you ever wondered how much fiber you need each day for optimal health and which foods are the most fiber-dense, from a health and nutritional standpoint?

Incorporating fiber into your daily diet can help with overall better health and well-being.

A recent study of 1000 people regarding how much fiber they were getting from their daily diet revealed that 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.

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Something else that was revealed in the survey showed that processed food tends to be high in sugar, while fiber from non-processed food tends to vary in the “micronutrients” that we all need to get more of.

There are a lot of benefits to fiber, most important of which is aiding in hunger control.

People who have high fiber diets tend to be less hungry and feel satisfied. Those who have lower levels of fiber tend to be hungry and constipated.

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, for optimal weight loss and detoxification, one should try to hit a target of 50 grams of fiber per day (at least 30 grams per day is recommended).

Here are the three fiber-rich foods to add into your daily diet and nutrition plan. These are in no particular order:

#1 Category: Vegetables.

Vegetables are something you should be eating several cups a day of (at least). 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. And when these foods are combined with beans, the daily intake can very quickly start to increase.

#2 Category: Fruits

There are three “power fruits” which are high in fiber: Raspberries, which contain a whopping 8 grams of fiber per cup; Pears and Apples contain about 5 grams of fiber per piece of fruit.

#3 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. Chick peas, split peas, kidney beans are also all great sources of fiber.

In addition to the health benefits of these high-fiber foods, there are also many nutritional benefits. And it’s easier than you think to get started incorporating them into your daily diet. Simply identify the foods richest in fiber that appeal to you, and work from there.

Jackie Wicks is the founder of the groundbreaking health and weight loss community, who conducted the survey. PEERtrainer has been 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 visit

In higher concentrations, fiber can also make a great colon cleanse. When combined with stimulating digestive herbs, fiber can help sweep the colon clear of impacted wastes and toxins without disrupting the metabolism.

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