Rural Africans eat about 55 grams of dietary fiber a day, compared to the U.K. average intake of 22 grams, and have the lowest incidence of bowel diseases such as appendicitis, divericultis, colitis, and bowel cancer. The ideal intake is not less than 35 grams a day. If is easy to take in this amount of fiber-which absorbs water in the digestive tract, making the food contents bulkier and easier to pass through the body-by eating whole grains, vegetables, fruit, nuts, seeds, lentils, and beans on a daily basis. Fruit and vegetable fiber helps slow down the absorbtion of sugar into the blood, helping to maintain good energy levels. Cereal fiber is particulary good at preventing constipation and putrefacation of food, which are underlying causes of many digestive complaints. Refined diets that are orientated towards meat, eggs, fish, and dairy products will undoubtly lack fiber.
Eat whole foods-whole grains, lentils, beans, nuts, seeds, fresh fruit, and vegetables.
Avoid refined, white, and overcooked foods
i know some of you restrict and use laxatives, but i can get 40 grams of fiber in 700 calories. so it is possible to restrict and still have regular bowel movements. the trick is that you can't waste calories on foods empty of fiber.
high fiber diets also help ward off breast cancer, hemmoroids, colon cancer, high cholesterol (in some cases) among other great things.
and a side note, i haven't worn deodorent in almost 4 years bc of a high-fiber, no meat diet. the putrefacation of food part up there refers to how a low fiber diet doesn't allow food to move through the intestines quickly, so instead of the food moving through your digestive tract in 24hrs or less, it can take up to 3 days!!! this means that food is rotting in your body, this in turn (although i have never researched it, just going on 2 personal experiences, my x and me) can really make you have body odor.
anyway, make fiber your friend if nothing else ;]