Increasing Dietary Fiber Intake
Dietary fiber, commonly found in fruits, vegetables, legumes, and whole grains, remains essential to good health and nutrition. Also known as roughage or bulk, dietary fiber includes parts of plant foods that the body cannot absorb and thus increases the volume of the stool that moves through the gastrointestinal tract.
Commonly categorized as soluble and insoluble fiber, dietary fiber provides several health benefits and aids in stool motility. Soluble fiber helps lower blood pressure and cholesterol levels. It is commonly found in citrus fruits, psyllium, oats, bananas, peas, and carrots. On the other hand, insoluble fiber doesn’t get absorbed by the body, but it promotes stool movement and increases its bulk. It can be found in green beans, potatoes, and cauliflower.
Eating fruits and vegetables regularly helps people pass their stool more efficiently. The roughage increases the stool volume and softens it to pass easier from the gastrointestinal tract. A high-fiber diet also prevents the development of hemorrhoids and diverticular disease. Doctors recommend eating about 20 to 35 grams of fiber daily and adding five grams to increase stool motility. However, adding too much fiber can lead to bloating and gas, leading to gastrointestinal discomfort.
