Bowel Health

A diet that includes fiber with adequate hydration is helpful to maintain bowel regularity and improve stool consistency. Water works with the fiber to make stool the ideal consistency, so it is important to stay hydrated as well as to consume fiber-containing foods.

Insoluble fiber

Insoluble fiber can help with regularity by adding bulk to stool to help move stool through the gastrointestinal tract. Insoluble fiber is found in foods that include:

• Whole grain items such as whole wheat bread, brown rice, wild rice, whole wheat pasta
• Bran
• Nuts and seeds
• Vegetables, especially those with skins or peels
• Fruits, especially those with skins or peels

Soluble fiber

Soluble fiber can help with constipation and stools that are too hard or too soft by drawing water into the stool to form a gel. Soluble fiber is found in foods that include:

• Legumes, such as dried peas and beans
• Oats, rye, and barley
• Some fruits, especially apples, bananas, and berries
• Some vegetables, such as potatoes, yams, broccoli, and carrots
• Psyllium seed
• Most commercial fiber supplements

Daily fiber recommendations

The recommended fiber intake is 15 to 25 grams per day. Add in fiber slowly to achieve this amount instead of increasing fiber all at once.

Aim for a mix of insoluble and soluble fiber in your daily diet. Try to include at least one fiber-containing food with each meal. Drink six to eight 8-ounce glasses of non-caffeinated fluids every day unless instructed otherwise by your doctor.

If you are having diarrhea, it is important to stay well hydrated and limit fiber until it resolves. If you have constipation for more than 5 days, notify your doctor.

Some foods may upset your digestive system and cause involuntary bowel movements. Be cautious with these foods until you know how your body tolerates them.

• Alcohol
• Caffeinated drinks
• Fried, greasy, or high-fat foods
• Lactose
• Spicy foods