A healthy diet, combined with sufficient fluid intake and regular exercise, is the key to a healthy digestive system. The main component of the diet promoting healthy bowels is fiber, which allows for the smooth flow of contents through the digestive tract. In order to maintain healthy bowels, it is essential to consume enough of this vital nutrient in the diet.
Wheat
According to the American Dietetic Association, many fiber sources increase stool weight, promoting normal bowel function. The increased weight is from the fiber, the water it holds, and from fermentation of the fiber. Of all the foods that produce an increase in fecal weight, wheat has the largest effect, with an increase of 5.4 g in fecal weight per gram wheat bran fiber fed. Whole-wheat products are a great source of fiber to promote bowel health, such as whole-wheat bread, breakfast cereals and baked goods. Replacing white flour with whole-wheat flour when baking is one way to up the fiber content in your diet.
Fruits and Vegetables
Like wheat, fruits and vegetables also produce a large increase in fecal weight when consumed, with an increase of 4.7 g fecal weight per gram of fiber fed. According to American Diabetes Services, some good sources of fiber, which regulates bowel movements and prevents constipation, are dark green leafy vegetables and the skins of fruits and root vegetables. Many fruits and vegetables are considered natural laxatives, such as cabbage, figs and prunes.
Oats
Oats also produce an increase in fecal weight, with an additional 3.4 g of fecal weight added per gram of fiber fed. According to the American Heart Association, oats have the highest proportion of soluble fiber of any grain. In order to incorporate oats into the diet, they may be consumed in place of breakfast cereal or as an ingredient in baked goods such as cookies or granola bars.
Legumes
Legumes have a lesser effect on fecal weight, with an increase of 2.2 g fecal weight per gram of fiber fed. This group of foods includes beans, peas and lentils, which are high in fiber. One serving of some legumes may provide nearly half of the fiber required per day! These foods may be incorporated in the diet in many forms, such as in main dishes, salads and in dip.
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