If you are occasionally constipated, it may be from eating foods with too little fiber. There are two kinds of fiber--soluble and insoluble--and both help soften stool so you can eliminate more easily and regularly. Dried and fresh fruits, vegetables and legumes all contain at least one type of fiber. To consume enough fiber for a healthy adult, eat a variety of foods. The U.S. Department of Agriculture publishes a regularly updated set of dietary guidelines called "My Food Pyramid," which outlines what and how may servings to eat to remain healthy. Also, exercising regularly and drinking water throughout the day helps soften stool. If you experience constipation frequently, see your physician to rule out a more serious health issue.
Whole Grains
A high-fiber diet softens stool and helps prevent certain types of cancer, according to Elson Haas, M.D., author of "The New Detox Diet." He recommends eating whole grains such as brown rice, quinoa, millet and oatmeal and discourages consumption of processed foods such as baked goods made with refined white flour in which the dietary fiber has been removed. Add whole-grain foods to your diet gradually in order to avoid gas. To add more fiber to your diet, eat oatmeal for breakfast, brown rice for dinner and multigrain rice cakes for an evening snack.
Fruits and Vegetables
Eating all types of fruits and vegetables will boost dietary fiber. Adults require about 25 to 30 gm of fiber daily, according to The National Institutes of Health. Most people consume half that amount. To help prevent irregularity, eat at least two to three pieces of fruit and an equal amount of vegetables per day. A single serving is about half a cup. Especially good for keeping the colon regular are apples, as pectin in the fruit softens stool, and dried fruits such as prunes, figs and raisins.
Unsaturated Fat
The U.S. Department of Agriculture recommends eating food that contains unsaturated fat and limit daily fat intake to no more than 30 percent of total calories. Foods with unsaturated fat include olive oil, canola oil, safflower oil, flaxseed oil, hemp seed oil and fish oils. These can be consumed daily as they contain Omega 3 fatty acids, which are heart-healthy. These oils also help soften stool, especially flaxseed oil. Grind flax seeds and sprinkle them on food or use in them cookies or other baked goods to add more fiber to your diet.
