Stool is the waste your body produces after eating. Once food enters the stomach it breaks down and passes into the intestines. From here, all of the vitamins and minerals pass through the intestinal walls. Vitamins and minerals cannot firm up stool. The body extracts them from the waste material that makes stool. Substances such as fiber in your diet can help to firm up your stool.
Fiber
Dietary fiber is the non-digestible part of the plant that contains various minerals and B-complex vitamins. There are two forms of dietary fiber -- soluble and insoluble. Insoluble fiber creates bulk in the intestines, helping stool pass more easily and preventing constipation and hemorrhoids. Soluble fiber is responsible for lowering cholesterol and blood pressure and for balancing blood sugar.
Sources
Dietary fiber sources are grains such as brown rice, whole wheat, oats and buckwheat; as well as, apples, peas, pears and carrots. Eating foods that contain dietary fiber can aid in healthy digestion and increase vitamin and mineral levels within the body. Dietary fiber sources contain various B-complex vitamins necessary for healthy skin, hair and nails along with maintaining the health of nerves and the brain.
Requirements
Men require at least 38 grams of fiber per day and women need to consume 25 grams of fiber daily. MayoClinic.com recommends mixing more than one dietary fiber source to gain the full benefits. Eating too many dietary fiber sources at one time may cause constipation, bloating or intestinal gas. For this reason, the clinic's website says it's best to incorporate dietary fiber sources into your diet slowly.
Warnings
You might choose to take a multivitamin along with increasing your consumption of dietary fiber. However, some multivitamin formulas may cause stomach upset and even constipation. If you're experiencing constipation or stomach upset after taken multivitamins, consider changing brands or consult your physician about taking individual supplements.
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