Do you remember to eat fiber? I know, it sounds like something that an older person would advise, but even if you're young, fiber is important! If you need to drop some weight, fiber should be your go-to food. Are you eating enough? Probably not.

Keri Gans, RD, author of The Small Change Diet, says that fiber is about as close to a magic weight loss ingredient as you can get.Unluckily, many of us are not getting enough of it.

According to Gans, the average woman should be getting 25 to 30 g a fiber daily. That is the amount in 7 apples, or 12 cups of broccoli, or 7½ cups of oatmeal.

If you get a sufficient amount of that nutrient through whole foods (not fiber supplements), that will keep you fuller longer. This is because fiber digests much slower than simple carbs. So, because of this important part of your diet, your digestive system will run smoothly. As a result of this, you will not be bloated or constipated.

Other healthy weight loss friendly foods that are packed with fiber are: fruits, veggies, and whole grains.

Gans says: "Since pounding half a dozen apples at the end of your day to meet your fiber goal isn't appetizing, the best strategy is to spread your servings out across all your meals and snacks for the day."

She also adds that all of our meals should include at least 8 g of fiber. In order to hit the 30 g per day goal, you should snack on a medium pear or a half an avocado. Each of these has about 6 g of fiber.

In order to increase your fiber intake at each meal, you should start including oatmeal, which has 4 g per cup, quinoa (5 g per cup), and barley (8 g per 1/4 cup) into your menu.
At the end, remember that fiber is your friend, get friendly with fiber-filled mix-ins like chia seeds (10 g per oz), and chickpeas (about 9 g per 1/4 cup).