Diarrhea can be the result of food wastes passing through the intestines too quickly without absorbing adequate water. The colon plays a major role in this by removing the excess water from the waste products before they enter the small intestine. Dietary fiber is not digested by the stomach or small intestine and provides bulk to stools to help promote regularity. Soluble fiber dissolves in water and is fermented by the colon and can provide health benefits such as helping to lower cholesterol and control blood sugar levels.
Whole Grains
Whole grains that contain soluble fiber include barley, oat bran and oatmeal. Some dry cereals such as Cheerios, Corn Flakes, Rice Krispies, Raisin Bran, Shredded Wheat, Special K and Puffed Wheat also contain small amounts of soluble fiber. Other dark whole grains such as pumpernickel, rye and whole-wheat breads and whole-wheat pasta are also sources of soluble fiber. Small amounts of wheat also contain prebiotic fibers that can help increase good colon bacteria while decreasing bad colon bacteria to help with diarrhea.
Fruits and Vegetables
Both cooked and raw vegetables and raw fruits provide soluble fibers that can help with diarrhea. Cooked vegetables such as asparagus, spinach, broccoli, corn, carrots, peas, sweet potatoes or yams, cauliflower and green beans are all sources of soluble fiber in the diet. Raw vegetables that are sources of soluble fiber include cabbage, celery, cucumbers, lettuce, tomatoes, peppers and onions. Fruits that contain sources of soluble fiber include apples, bananas, oranges, pears, prunes, strawberries and watermelon. Dried fruits such as prunes, apricots and raisins also contain soluble fiber. Fruits and vegetables that also have prebiotic fiber include onions, bananas, asparagus and yams.
Legumes, Nuts and Seeds
Legumes are also a source of soluble fiber in the diet. Legumes that contain soluble fiber include black beans, black-eyed peas, kidney beans, lima beans, navy beans, northern beans, pinto beans, lentils and chickpeas. Nuts and seeds such as almonds, flaxseed, peanuts and peanut butter, sesame and sunflower seeds and walnuts also contain small amounts of soluble fiber. Foods with soluble fiber such as legumes, nuts and seeds, should be gradually increased in the diet to avoid excessive gas.
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