Roughing up your sports diet: with the many sources of fiber available, adding more fiber to your diet isn't as hard as you think

American Fitness, Sept-Oct, 2004 by Nancy Clark

As a nutritionist, I commonly hear my clients proclaim, "I'm trying to eat more salads for roughage." They know fiber protects their health by promoting regular bowel movements, reducing the risk of heart disease as well as adult-onset diabetes, improving blood sugar control and enhancing weight reduction (fiber-rich foods take longer to chew and help you feel full). Little do they know bran cereal, not lettuce, is one of the best sources of roughage. Although eating lettuce contributes towards the recommended daily fiber intake of 20 to 35 grams, you'd need to eat six pounds of it to get 30 grams of fiber! Other foods offer a greater fiber boost. Here's some information on how to roughen up your diet.

Types of Fiber

Try to eat a variety of fiber-rich foods on a daily basis because different foods offer different types of fiber and health benefits. The two main types of fiber are:

* Insoluble fiber. This type of fiber gives plants their structure and does not dissolve in water. Insoluble fiber absorbs water, increases fecal bulk and makes bowel movements easier. Wheat bran, vegetables and whole grains are common sources of insoluble fiber.

* Soluble fiber. This type of fiber forms a gel in water and is found in oatmeal, barley, kidney beans as well as pectin and guar gums, two fibers often added to processed foods and listed among the ingredients. Soluble fiber lowers blood cholesterol, particularly in people with elevated cholesterol levels. Soluble fiber can also help stabilize blood glucose levels, making fiber-rich snacks a wise pre-exercise choice (assuming they settle comfortably). Oatmeal (including oatmeal breads, cookies and muffins) as well as beans and legumes (e.g., lentil soup, ferried beans, hummus, chili and chick peas) are examples of sustaining pre-exercise snacks.

constipation

Constipation is a concern for many active people. Although bowel movement patterns vary from person to person, infrequent, hard, dry stool is a sign of constipation. Being "too busy" to go to the bathroom aggravates the problem; exercise, particularly running, alleviates it.

To help "eliminate" constipation problems, gradually increase your intake of high-fiber plant foods. For example, bran cereals are among foods highest in fiber. Eating a serving of bran cereal, such as Fiber One mixed with granola or Grape-Nuts topped with berries, is an easy way to rapidly boost fiber intake. Including fruit and/or vegetables in all meals can also do the job.

Although fiber increases fecal weight and the number of trips to the bathroom, it usually does not increase transit time (normally two to four days). Transit time varies according to stress, exercise and diet. As an active person, your best bet is to find the right combination of fiber-rich foods that promotes regular bowel movements.

In addition to following a fiber-rich diet, be sure to drink plenty of fluids throughout the day. Drinking warm liquids in the morning is particularly helpful to stimulate bowel activity because your body naturally wants to defecate about a half hour after consuming a warm beverage. Be sure to schedule time to relax and honor this urge. If necessary, get up earlier so you won't be commuting to work when you should be in the bathroom.

where to Fred Fiber

Fiber is lost through food processing, such as milling whole wheat into white flour; peeling skins from fruits (e.g., apples or pears) and vegetables (e.g., potatoes or cucumbers); pureeing; straining and juicing. You'll get more fiber by choosing unrefined foods. As little as five to 10 grams of fiber can change bowel behavior.

Here's a list of fiber-rich foods to guide your daily food choices.

BRAN CEREALS are the easiest way to boost
fiber intake.

                                    grams of fiber per ounce of cereal

Fiber One, 1/2 cup                                  14
All-Bran with Extra Fiber, 1/2 cup                  13
All-Bran, 1/2 cup                                   10
Complete Bran Flakes, 3/4 cup                       5
Grape-Nuts, 1/4 cup                                 3
Oatmeal, 1 packet instant                           3
Frosted Mini-Wheats, 1/2 cup                        3
Cheerios, 1 cup                                     3

BREAD and crackers made from whole-grain flours
(e.g., whole wheat, rye, oats or corn) are high in fiber,
as are bran breads and muffins.

                                             grams of fiber

Bran muffin, Dunkin Donuts                        5
Triscuit Reduced Fat, 8                           4
Rye-crisp, 2                                      3
Branola bread, 1 slice                            3
Honey wheat berry bread, 1 slice                  3
Pumpernickel bread, 1 slice                       2
Whole-wheat bread, 1 slice                        2
White bread, 1 slice                              0.5

FRESH FRUITS with edible skins are highest
in fiber.

                                              grams of fiber

Pear, medium                                       4
Apple, medium                                      4
Orange, medium                                     3
Banana, medium                                     3

BERRIES with seeds are a good source of fiber.

                                               grams of fiber

Raspberries, 1.75 cups                             14
Blackberries, 1.5 cups                             10
Strawberries, 2 cups                               8
Blueberries, 1.2 cups                              5

DRIED FRUITS are another good source of
fiber.

                                               grams of fiber

Figs, 2                                             4
Apricots, 12 halves                                 4
Apple, 6 rings                                      4
Prunes, 5                                           3
Dates, 4                                            3
Raisins, seedless, 1/4 cup

VEGETABLES with edible skins (e.g., potato or
cucumber) and seeds (e.g., tomato or zucchini) are
highest in fiber.

                                               grams of fiber

Broccoli, 1 cup                                     5
Potato, 1 large with skin                           5
Green beans, 1 cup                                  4
Peas, 1/2 cup                                       4
Carrots, 1 large, raw                               3
Corn, 1/2 cup                                       2
Pepper, 1 large                                     2
Lettuce, 2 cups                                     2

BEANS and LEGUMES, such as lentils
and split peas, are excellent sources of fiber as well
as protein.

                                               grams of fiber

Refried beans, 1/2 cup                              7
Baked beans, 1/2 cup                                6
Hummus, 1/2 cup                                     6
Kidney beans, 1/2 cup                               6

NUTS and SEEDS are good, fiber-rich snacks.

                                               grams of fiber

Almonds, 24                                         3
Sunflower seeds, 1 ounce                            3
Peanut butter, 2 tablespoons                        2
Sesame seeds, 1 tablespoon                          1