A good diet starts with including foods that are rich in nutrients, vitamins and fiber. Women should be consuming about 25 grams of fiber per day and men should be consuming 38 grams.

Wait, but what is fiber? How do I get fiber into my diet? What does fiber do for you?

Fiber is the indigestible part of your food that passes through the stomach, small intestine and colon and then out of your body. Fiber is essential to helping normalize bowel movements, maintaining a healthy weight and lowering risk of diabetes and heart disease.

Optimize your fiber intake by combining your favorite high fiber foods.

Make a delicious warm cup of oatmeal with a cup of raspberries and you’re off to a good start with 12 grams of fiber. Add a scoop of peanut butter (1.6g fiber) for ‘peanut butter and jelly’ oatmeal.

Meal prep for the week and have your lunch be a couple cups of avocado, lentil and black bean salad for 30 grams of fiber.

OR shake up our LeanMeal RS formulated with 8 grams of prebiotic fiber, 24 vitamins and minerals and 18 grams of whey protein to keep you full while helping your body build lean muscle!

Where do your favorite foods stand in terms of fiber content? How a few supermarket staples stack up: