This is an archived article and the information in the article may be outdated. Please look at the time stamp on the story to see when it was last updated.

(PIX11)– People who only focused 30 grams of fiber per day lost almost as much weight as those who followed a more complicated diet, according to a year-long study.

So what really makes up 30 grams of fiber? Registered dietician Keri Gans fills us up with information on fiber and what we need to know.

Oatmeal 4g fiber
Small banana 3g
TBSP almond butter 1g
TBSP chia seeds 4g

Arnold’s sandwich thin 5g
Turkey 0
Lettuce, tomato slices – minimal
Med apple 4g

KIND Nuts and Spices Bar 7g

Salmon 0
1/2 cup barley 3g
1 cup broccoli 5g