Green Vegetables
Green vegetables like broccoli, spinach, and brussel sprouts are high in fiber. One cup of spinach contains 4.3 grams of fiber, while a cup of brussels provides 3.6 grams. These vegetables provide up to seventeen percent and sixteen percent respectively of the recommended daily intake (RDI). These vegetables can be prepared in different forms and incorporated into a variety of meals. They can be enjoyed raw, or steamed, and can be added to salads and soups.
Green vegetables are highly nutritious and help add bulk and weight to stools, making it easier to pass feces.
Pears
Pear is another fruit that is rich in dietary fiber. A medium-sized pear provides up to twenty-two percent of the recommended daily intake (RDI). It also contains sugars like sorbitol and fructose, which have laxative effects. Sorbitol is a sugar alcohol that metabolizes very slowly, causing water to be drawn into the colon and softening the stool. Fructose induces the same effects, stimulating bowel movements. Pears can be enjoyed fresh, cooked, baked, or in salads.