If you’ve ever suffered from constipation, and all of the nasty quit symptoms that come with it, you’re not alone. According to National Institute of Diabetes and Digestive and Kidney Problems, nearly 16 out of every 100 adults in the United States are constipated, which is defined as the number two less than three times a week. For many people, turning dry, hard, lumpy stools that are difficult to pass into smooth, well-formed lumps that come out easily often requires changing the diet.
Illustrated recipe: Crispy smashed Brussels sprouts with goat cheese and pancetta
One of the biggest factors that can increase your risk of constipation is a low-fiber diet. According to Dietary Guidelines for Americans, more than 90% of women and 97% of men do not consume the recommended amount of dietary fiber daily. On average, men and women should aim to gradually increase their dietary fiber intake to 25-38 grams per day. Fortunately, this goal can be achieved by incorporating a variety of fiber-rich vegetables into your weekly meal plans. Below is a list of the top five vegetables to eat that will help you fight constipation and maintain regularity.
1. Green peas
Tiny but mighty green peas belong to the legume family and are known for their ability to get the digestive tract back on track. Encased in a smooth fibrous pod, the inner spherical seeds of green peas contain a remarkable amount of gut-boosting dietary fiber. According to USDA1 cup of cooked green peas contains 9 grams of dietary fiber, or 36% of the recommended daily intake (RDA).
Dietary fiber in green peas is present in two forms: insoluble and soluble. Soluble fiber acts as a prebiotic that feeds beneficial gut bacteria that improve digestive health. Insoluble fiber increases stool bulk, water absorption and bowel regulation to make it easier to pass stool, according to a 2021 review published in Pulse Science. You can reap the regulatory benefits of green peas by enjoying them as the mainstay of Creamy Lemon Orzo with Spring Peas.
2. Artichokes
Rough on the outside and tender on the inside, artichokes are not only revered as a culinary delight, but they can also help get your digestion moving. A medium artichoke contains 7 grams of fiber, or 28% of the RDI.
This thistle-like plant is characterized by rows of spiny-tipped leaves that protect an edible inner flesh (known as artichoke heart) rich in a type of prebiotic fiber called inulin, according to a 2021 article published in Crops and industrial products. Research has shown that in addition to stimulating the growth of good bacteria and reducing the abundance of harmful bacteria in the gut, inulin also helps you poop more often, according to a 2022 article published in Nutrition Frontiers. You can include artichokes in your diet by enjoying these Steamed Artichokes with Herb Aioli.
3. Broccoli
With its tree-like structure and flavorful florets, broccoli is a cruciferous vegetable rich in dietary fiber and powerful plant compounds. Just one cup of cooked broccoli contains 5 grams of fiber (20% of the RDI), per USDA.
A suggestion favorable to digestion? First chop the broccoli. When you cut broccoli into small pieces and let it sit for 90 minutes before cooking, you activate a powerful plant substance known as sulforaphane, according to a 2018 Journal of Agricultural and Food Chemistry publication. Sulforaphane plays a central role in preventing the overgrowth of harmful bacteria in the intestine and in protecting the small intestine against oxidative stress related to constipation. Indeed, a 2018 study published in the Journal of Clinical Biochemistry and Nutrition found that consuming sulforaphane-rich broccoli sprouts daily helped people become more regular. To get your gut moving, consider adding broccoli to your meals by trying this Mediterranean Broccoli Pasta Salad.
4. Green cabbage
Collard greens are another cruciferous vegetable touted for their high fiber content and digestive benefits. According to USDA, 1 cup of cooked collard greens contains 8 grams of dietary fiber, or about one-third of the RDI. Similar to broccoli, these dark leafy greens also contain sulforaphane, according to a 2021 article published in Frontiers in pharmacology. Eating more green cabbage can help ease the symptoms of constipation. To add more collard greens to your diet, you can try making these deliciously tender collards as a side dish.
5. Brussels sprouts
Along with broccoli and collard greens, Brussels sprouts are part of the cruciferous family and feature a gut-friendly nutritional profile. According to USDAthese miniature cabbage-like vegetables contain 4 grams of fiber (16% of the RDI) for every cup.
The dietary fiber in vegetables like Brussels sprouts helps soften stools, making pooping easier and more comfortable. Compared to other cruciferous vegetables, Brussels sprouts may also help increase the number of beneficial microbes in the gut that improve digestion, finds a 2023 paper published in Nutrients. One of the easiest ways to include more Brussels sprouts in your diet is to roast them like in this recipe for Roasted Brussels Sprouts with Sun-Dried Tomato Pesto.
Other Ways to Relieve Constipation
Along with consuming adequate amounts of fiber-rich vegetables, you can also get relief from constipation by:
- Eat fiber-rich fruits like apples, prunes, pears, kiwis and citrus fruits.
- Drink plenty of fluids such as water, unsweetened vegetable or fruit juices, or clear soups. The liquid works hand in hand with the fibers to soften the stool, making it easier to pass.
- Limit fast food and highly processed foods, which are generally low in fiber
- Exercise regularly to keep your bowels moving.
The essential
To relieve constipation and promote regular bowel movements, eat a range of vegetables rich in fiber and plant compounds that promote gut health. Five of the best vegetables that meet these criteria are green peas, artichokes, broccoli, collard greens, and Brussels sprouts. However, the combined efforts of a high-fiber diet, adequate water intake, and exercise are all needed to help you hit number two.