If you’ve ever experienced constipation—and all the unpleasant stopped-up symptoms that come with it—you’re not alone. According to theNational Institute of Diabetes and Digestive and Kidney Diseases, nearly 16 out of 100 adults in the United States have symptoms of constipation, which is defined as going No. 2 fewer than three times per week. For many people, turning dry, hard and lumpy stools that are difficult to pass into smooth, well-formed logs that come out easily often requires making changes to the diet.
Photographer: Rachel Marek, Food stylist: Annie Probst
Pictured Recipe:Crispy Smashed Brussels Sprouts with Goat Cheese & Pancetta
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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. Enclosed in a smooth fibrous pod, the inner spherical seeds of green peas contain a remarkable amount of bowel-stimulating dietary fiber. According to theUSDA, 1 cup of cooked green peas contains 9 grams of dietary fiber, which is 32% of the Daily Value.
2. Artichokes
Rough on the outside and tender on the inside, artichokes are not only revered as culinary delicacies, but they can also help get your digestion moving. One medium artichokecontains 7 grams of fiber, or 25% of the DV.
3. Broccoli
With its tree-like structure and flavorful florets, broccoli is a cruciferous vegetable packed with dietary fiber and powerful plant compounds. Just 1 cup of cooked broccoli has 5 grams of fiber (18% DV), per theUSDA.
4. Collard Greens
Collard greens are another cruciferous vegetable touted for their high fiber content and digestive perks. According to theUSDA, 1 cup of cooked collard greens contains an impressive 8 grams of dietary fiber, 29% DV. Similar to broccoli, these dark leafy greens also contain sulforaphane, per a 2021 article published inFrontiers in Pharmacology.Eating more collards may help lessen the symptoms of constipation. To add more collard greens to your diet, you can try making these deliciously tenderCollard Greensas a side.
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5. Brussels Sprouts
Along with broccoli and collards, Brussels sprouts are a member of thecruciferous familyand boast a gut-friendly nutrient profile. According to theUSDA, these miniature cabbage-like vegetables contain 4 grams of fiber (14% DV) for every cup, cooked.
The dietary fiber in vegetables like Brussels sprouts helps to soften stools, making it easier and more comfortable to poop. In relation to other cruciferous vegetables, Brussels sprouts can also help boost the number of beneficial microbes in the gut that improve digestion, finds a 2023 article published inNutrients. One of the simplest ways to include more Brussels sprouts in your diet is to roast them.
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The Bottom Line
To ease constipation and promote regular bowel movements, eat an array of vegetables rich in fiber and plant compounds that support gut health. Five of the best vegetables that meet these criteria include green peas, artichokes, broccoli, collard greens and Brussels sprouts. However, the combined efforts of a fiber-rich diet, adequate water intake and exercise are all needed to help you go No. 2.
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