grains or anything like that so sometimes I supplement with a fiber with a fiber supplement but you know it's sure that you get it you know you could sauce you know throughout your oatmeal and throughout your rice and Maxx Boost making sure that you have lots of fibrous vegetables you know I do like you know the asparagus or spinach or broccoli the leafy greens ensures that you're able to digest a break damages fo foods as well and a digestive enzyme can help that assimilation and you know ensure that you don't take too much fiber because that can take away the good bacteria within your stomach as well so it's a healthy fine line..