It's true that 100 percent whole-wheat bread and other products that contain whole-grain wheat contain the fiber you need to keep your bowels moving smoothly. Fortunately, wheat isn't the only food that contains fiber. There are a variety of fiber-rich foods, including numerous fruits and vegetables, that you can choose if you are allergic to wheat.
Step 1
Increase your fluid intake to at least eight glasses of water per day. Dehydration can cause hard, difficult to pass stools. Carry a water bottle with you or install an app on your smartphone to remind you to drink throughout the day.
Step 2
Increase the amount of fruits and vegetables you eat daily, which will increase both fluid intake and fiber intake. Men need at least 30 grams of fiber per day and women need at least 20. High-fiber fruits and vegetables include prunes, sweet potatoes, berries and apples.
Step 3
Eat whole grains that do not contain wheat, such as quinoa and brown rice. Whole grains serve as a rich source of both fiber and vitamins and minerals. Baked goods made from corn, soy, potato, nut or bean flowers also provide fiber.
Step 4
Replace low-fiber, high-fat foods, such as meat and dairy products, with legumes, soy protein and vegetarian alternatives such as tofu a few times a week.
Step 5
Get at least 30 minutes of exercise per day. Exercise stimulates your bowels and helps move your stool through your colon and out of your body.
Step 6
Talk to your doctor about adding a fiber supplement to your diet or getting an over-the-counter stool softener if you need immediate relief or if lifestyle changes aren't working fast enough.
Tips and Warnings
- Increase your fiber intake slowly, adding just a few extra grams per day to avoid gas, bloating and upset stomach.
Things You'll Need
- Fiber supplement
- Stool softener
