Bulk is a term used to describe dietary fiber, the undigested material found in certain foods. Dietary fiber promotes regularity and prevents constipation by providing bulk to stool. The American Academy of Family Physicians recommends at least 38 g of fiber for men and 25 g of fiber daily for women. Increasing bulk to your diet can be easy by gradually introducing a variety of healthy food options into your diet.
Fruits and Vegetables
Fresh fruit and raw vegetables provide sources of dietary fiber, or bulk. Some examples of high-fiber fruits include pears, apples, prunes and berries. One cup of prunes provides 12.4 g of fiber, according to the Linus Pauling Institute or LPI. Vegetables that add bulk to your diet include broccoli, spinach, artichokes and Brussels sprouts. In addition to bulk, fruits and vegetables also provide essential vitamins, minerals and antioxidants. The LPI recommends at least five servings daily of fruits and vegetables.
Whole Grains
Whole grains are another great example of foods that provide bulk. Whole-grain, bran and barley breads, cereals, rice and pasta are good sources of fiber. A half cup of 100 percent bran cereal contains 12.5 g of fiber. Gradually replace white bread, rice and pasta with whole-grain options to increase bulk to your diet.
Legumes and Nuts
Legumes are another versatile and nutritious food option that can provide bulk to your daily diet. Beans such as re-fried, pinto, navy and kidney are some good examples of high-fiber legumes. One cup of cooked navy beans provides approximately 19.1 g of fiber, according to the LPI. Other high-fiber legumes include lentils, soy beans and chickpeas. Nuts and seeds that contain fiber include almonds, pecans and pistachios. They also make a filling snack in between meals. In addition to bulk, legumes and nuts also provide protein and essential fatty acids.
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