According to the infographic, The daily recommendation is 25 grams of fiber but 35 to 50 grams is needed per day in order to lose those extra pounds.
Good sources of fiber are organic fresh fruits and vegetables, unrefined grains, legumes, nuts and seeds such as:
Apples with skin
Pears with skin
Potatoes, with skin
Whole-wheat bread and pasta
Sunflower seed kernels
A plant-strong, whole food diet will likely easily satisfy or exceed the daily recommended dietary fiber requirement. Individuals who lack fiber in their diet can opt to take it in a supplement form.
Infographic Source: Byron J. Richards Wellness Resources
Related: How Fiber Works