While women should aim for a minimum of 25 grams a day, and men 38 grams every day, only 5 percent of Americans get enough.
Fruits and vegetables have some fiber, but the highest amounts are in foods traditionally higher in calories—whole grains, legumes and nuts. So it requires a balancing act to get enough fiber while limiting calories for weight loss. In other words, it takes careful menu planning to get close to your ideal number of fiber grams.
One option is to start your day with a high-fiber, whole-grain breakfast like an all-bran cereal—fast and simple. Most brands have 5 grams in one cup, but read package labels so you know for sure.