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We'll make this simple: Fiber is your friend. It fills you up so you don't feel hungry; it helps reduce your risk of cancer, heart disease (by lowering high cholesterol and blood pressure), and obesity; and it helps to fuel your workouts.

Fiber in food basically means the part of plant foods that your body can't digest. Fruits, vegetables, whole grains, peas, beans, nuts, and seeds all tend to have a lot of fiber.

Most Americans don't get enough fiber in their diet: Guys should get 31 to 34 grams per day and women should get 25 to 28 grams per day. An easy way to get more is to simply to start the day with a fiber-rich cereal with berries for breakfast. Look at the label on the side of the cereal box to compare which cereal has the most fiber per serving and comes in a flavor you like.

Foods with a lot of fiber can really boost your energy and help you work out longer and stronger. The Centers for Disease Control says these are good foods to choose to easily add more fiber to your diet:

  • Oatmeal
  • Oat bran
  • Nuts and seeds
  • Most fruits
  • Most vegetables
  • Dry beans and peas
  • Whole-grain bread
  • Barley
  • Brown rice
  • Couscous
  • Bulgur or other whole-grain cereals
  • Wheat bran

This is one of 10 swaps you can make that will get your eating on track and give you enough energy to fuel your workouts. If you make all 10 swaps, you'll be well on your way to a healthy diet.


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