Get More Fiber!

It's not a pretty topic. Certainly not one the guys are talking about during breaks. I take that back, there is one fighter on FB who gives his friends a poop report. TMI if you ask me. That being said, people who are really active, drink a lot of fluids, and eat a lot calories can frequently fall short on the fiber. It's not hard to get enough, but you do have to put a little thought into it. Fruits and veggies are the most straight forward way, but you have to eat a lot of them. By a lot, I mean more than 5 servings every day. Other ways to boost the fiber intake are cereals high in fiber and whole grain pastas and breads. Frosted Mini Wheats and Grape Nuts are two of my very favorites. Oatmeal with dried fruit is good, too.
So, a day's worth of high fiber foods might look like this:

Breakfast:
Oatmeal w/raisins
Whole Wheat toast or bagel
Banana

Lunch:
Whole Wheat bread (like for a sandwich)
Salad made with dark leafy greens
Piece of fresh fruit

Afternoon Snack
Grapenuts w/vanilla yogurt

Dinner
Whole Wheat pasta or grain
large dark leafy green salad
Cooked Veggie

Now, these foods only represent the fiber foods for one day, this is NOT a complete diet. All of these provide around 50g fiber for one day. The goal is 25-35 g per day for the average person. It doesn't look that hard does it? Well, I can tell you this.....anytime you are increasing fiber in the diet, make darn well sure you are drinking a LOT of fluids....or it WILL be HARD, if you catch my drift.

Mary Bell, the MMA Dietitian
www.rudog.com