Foods That Help Produce a Natural Bowel Movement

Incorporating fiber rich foods into your diet will help you achieve healthy functioning bowels.

The bowels, or large intestine, are the lower parts of the digestive system. The bowels store digested food and liquid until the body absorbs enough water to form the materials into a bowel movement. Fiber is the key to producing bowel movements. Fiber helps the body form stool that easily passes through the colon. While some may resort to fiber supplements, eating foods that are naturally rich in fiber will help your body produce bowel movements.

Fruits

Many types of fruit are high in fiber and promote bowel function. One cup of raspberries provides approximately 8 grams of fiber, while a 1¼ cup of strawberries provides 3.8 grams. A medium-sized pear provides 5.5 grams and a medium sized apple provides 4.4 grams of fiber. Eat your fruit with the skin intact to ensure you receive all of the fiber and nutrients.

Vegetables

A serving of vegetables can provide a significant portion of your daily fiber requirement. A medium, cooked artichoke provides approximately 10.3 grams of fiber. A cup of cooked peas provides approximately 8.8 grams and a cup of broccoli provides 5.1 grams. Do not remove the skin from you vegetables to ensure you receive all of the fiber.

Breads and Cereals

Breads and cereals that contain whole grains also provide fiber that promotes bowel movements. One cup of whole wheat cooked spaghetti provides approximately 6.2 grams of fiber and a cup of brown rice provides 3.5 grams. A medium oat bran muffin provides approximately 5.2 grams of fiber and a slice of whole wheat or multigrain bread provides approximately 1.9 grams. When it comes to breakfast, cereal can jumpstart your fiber intake. A cup of oatmeal contains approximately 4 grams of fiber and ¾ a cup of bran flakes contains approximately 5.3 grams. Make sure to read the manufacturer labels when purchasing bread and cereals. The amount of fiber in these products can vary depending on the manufacturer.

Beans

If you are searching for a food that provides half or more of your daily fiber intake, fill your cupboards with legumes. Legumes often have 10 grams or more of fiber per serving. A cup of cooked split peas has 16.3 grams of fiber and the same amount of cooked lentils provides 15.6 grams. A cup of cooked black beans provides 15 grams of fiber, while the equivalent serving of cooked lima beans provides 13.2 grams of fiber.

References

• "Kids Health"; Are Your Bowels Moving; Steve Dowshen; June 2010
• "Continuum Health Partners"; Dietary Fiber- Bowel Function; Warren Enker
• "National Digestive Diseases Information Clearinghouse"; What I Need to Know About Constipation; December 2008
• "Mayo Clinic"; High-fiber Foods; Mayo Clinic Staff; November 2009
• "Colorado State University"; Dietary Fiber; J. Anderdson et al.; December 2010