The legendary coach of the Green Bay Packers, Vince Lombardi, once said, "You've got to play with your heart, with every fiber of your body."

If you're going to stay in the game (of life) and win like Lombardi did, fiber is pretty important for healthy joints, too.

A new study looked at people enrolled in the Osteoarthritis Initiative, and found that those who ate the most fiber had a 30 percent lower risk of developing osteoarthritis of the knee.

Researchers explain that eating fiber can reduce calorie intake (and losing weight is joint-friendly); it can lower serum cholesterol, which can reduce inflammation; and it helps your gut microbiome stay healthy.

That lowers inflammation and promotes good glucose control.

The Academy of Nutrition and Dietetics recommends that you take in about 25 to 35 grams of fiber per day. (If you're 70 or older, the goal is 21 grams a day for women and 30 grams for men.)

In a 2,000-calorie-a-day diet, you'll get the right amount from eating 6 ounces of whole grains, 2 1/2 cups of vegetables, and 2 cups of fruit.

Other ways to boost fiber intake include eating whole fruits in place of juices; trying alternative fiber sources like whole buckwheat, chia seeds, and wheat germ; and eating the skins of raw fruits and veggies.

Then you'll be ready to play with every fiber of your body.