Fiber, sometimes referred to as roughage, is the indigestible portion of a plant that gives it its structure. The fiber content of a plant will decrease as the plant’s original shape is broken down, such as by cooking or processing. For example, a whole apple provides 2.4 grams of fiber, applesauce 1.2 grams, and apple juice 0 grams. Animal-based foods do not contain fiber. Any foods made from animal products and claiming to contain fiber, such as Fiber One® Yogurt, contain artificially added fiber. These fiber additives will not necessarily produce the same health benefits.
The fact that the human body lacks the ability to breakdown fiber, allowing it free to pass through the entire length of the GI tract, is one of the reasons for fiber’s importance in nutrition and health. Adequate
fiber each day will promote normal bowel movements and prevent constipation. As a general rule, adults need 25-30 grams of fiber per day. To determine the daily recommended fiber intake for kids, take their age and add 5.
In addition to fiber, the other 3 “F’s” that play a role in normal bowel movements are:
Fluid – Drink plenty of fluid each day, the majority of which being water.
Fitness – Daily physical activity and movement, particularly after a meal, can help the digestion process.
Feedback – Moving things through the large intestine towards the light, so to speak, involves complex communication between involuntary and voluntary muscles. Different actions, such as responding promptly
to the body’s cues and relaxing in the moment, will positive biofeedback to these muscles and facilitate successful communication.