Eating fiber-rich foods can help relieve constipation. Dietary fiber is insoluble and water-soluble, and water-soluble fiber is food for beneficial micro-organisms in the gut, while insoluble fiber increases stool volume and absorbs moisture to help stools pass. n smooth
According to the nutrient intake standards for Koreans, the recommended dietary fiber intake per day is 30g for males and 20g for females based on adults. We presented which vegetables are rich in fiber and useful for constipation as recommended by nutritionists in the US health information media ‘EatingWell’.
1. a pea
Green peas, which belong to the legume family, are known as vegetables that help with digestion. Small, round peas in soft pods are rich in dietary fiber which stimulates the bowels. According to the United States Department of Agriculture, a cup of cooked peas contains about 9 grams of fiber.
2. Brussels sprouts
Brussels sprouts are also a cruciferous vegetable and contain nutrients that are good for the gut. One cup of this little cabbage-like vegetable gives you 4 grams of fiber. According to a 2023 article in Nutrients, Brussels sprouts can help increase the number of beneficial microbes in the gut that improve digestion.
3. Broccoli
Broccoli is a cruciferous vegetable rich in dietary fiber and powerful plant compounds. Just one cup of cooked broccoli contains 5 grams of fiber. According to an article published in the Journal of Agricultural and Food Chemistry in 2018, a powerful plant compound called sulforaphane in broccoli plays an important role in preventing the overgrowth of harmful bacteria in the gut and protecting the small intestine from oxidative stress which associated with constipation. In fact, a study published in the ‘Journal of Clinical Biochemistry and Nutrition’ in 2018 found that eating sulforaphane-rich broccoli sprouts every day can help with regular bowel movements.
4. Collard greens
Collard greens, cruciferous vegetables that belong to the cabbage family along with kale, are known for their high fiber content and digestive benefits. According to the USDA, a cup of cooked collard greens contains about 8 grams of fiber. Collard greens also contain salphoraphane, which can help reduce symptoms of constipation.
5. Artichoke
An artichoke is a plant that belongs to the thistle family and is native to the Mediterranean coast and grows near the sea. Before flowering, young buds are cut and used for food. Artichokes eat the soft part inside, which is rich in a prebiotic fiber called inulin. According to an article published in Frontiers in Nutrition in 2022, inulin stimulates the growth of beneficial bacteria in the gut, reduces harmful bacteria, and helps to make stools more frequent. One medium-sized artichoke contains 7 grams of fiber.
