Fiber-rich food
You MUST get at least 25 grams of fiber (including water-soluble and water-insoluble, just total) per day, if your want to be healthy and physically active. It's best to get your fiber from minimally-processed food, i.e. vegetables, NOT from a powder supplement, for best results both short- and long-term. Some examples of fiber-rich foods include beans, broccoli, avocadoes, sour dough \ full grain \ brown bread, corn (and nothing-funny-added popcorn), carrots, cabbage (any kind), beets, spinach and other leafy greens, apples, and dry fruit. Aim at 25 grams as minimum, or 10+ small portions. An example of a portion - an apple \ a small slice of sour dough bread with guac on it, a few heads of (cooked) broccoli, a handful of popcorn. Check "Complex carbs", "Protein food" boxes at the same time if relevant.