Looking for the best vegetables for constipation to add to your diet? Look no further because here are the 24 most high-fiber vegetables to help you find relief. Constipation is a common but annoying problem that soo many people experience daily. Fortunately, there are natural foods that can help!
Vegetables are extremely nutritious, they are filled with vitamins, minerals, and fiber which we need for a healthy digestive tract and constipation relief. However, some vegetables contain more fiber than others, and that’s what I’m about to share in this post.
24 Best Vegetables For Constipation
Constipation can be caused by genetics but in most cases, it’s actually the side effect of your daily lifestyle and eating habits. Hormone deficiency can also cause constipation symptoms but it’s usually what we eat that messes up the balance in the gut. Studies also show that low energy or not exercising regularly can lead prevent you from pooping as well.
Other factors like how you sit on the toilet, stress, and weakened intestines can play an important role in how the colon is emptied. This is why I always recommend seeking professional help with any condition before trying to treat yourself, however, changing your diet is a healthy way to find relief.
Below are the best vegetables for constipation that you can add to your soups, smoothies, salads, and recipes. Most of these vegetables are low in calories but they do contain minerals that can contraindicate some medications. Read more below.
Broccoli is a very nutritious vegetable, it is known as a superfood because of all the vitamins and minerals it contains. It’s also a very good source of dietary fiber, just 1 NLEA serving (148 grams) contains 3.8 grams of fiber. Start adding broccoli to your diet by including them in your salads, meals, soups, smoothies, and side dishes.
Similar to broccoli, carrots are extremely nutritious, they are great for the skin, eyes, your health, and contain dietary fiber. Just 1 cup (110 grams) of chopped carrots contains 3.1 grams of dietary fiber. Adding carrots to your diet at least 5 times per week can help reduce constipation symptoms.
I love cabbage, I like adding them to soups, and salads or simply munching on them whenever I have leftovers in the fridge! I know, a lot of people don’t like them but they are really healthy and great for constipation. Just 1 small head of raw cabbage contains over 18 grams of dietary fiber. Try this cabbage soup recipe for constipation.
4. Collard Greens
I ate collard greens a lot when I lived in Liberia but I can’t seem to find any here in Lebanon and it makes me really sad because I would do anything to have a plate of steamed collard greens right now! You really need to try it because just 1 cup (190 grams) of boiled collard greens contains 8 grams of dietary fiber.
Spinach is great in smoothies, soups, salads, and even steamed. I like adding baby spinach to my green smoothies whenever I have constipation symptoms. Although spinach doesn’t contain as much fiber as collard greens, they are rich in protein and iron. 1 Cup (180 grams) of boiled spinach contains 4.3 grams of dietary fiber.
One of the best vegetables for constipation is okra. You can make okra stew, okra soup, okra with rice, or even okra with grits and still enjoy its savory flavors. 1 cup of okra (100 grams) contains 3.2 grams of dietary fiber. If it’s any consolation for non-okra lovers, they contain a lot of vitamin C too!
7. Green Peas
1 Cup (160 grams) of boiled green peas contains 9 grams of dietary fiber which makes it one of the best vegetables for constipation! Green peas are also one of the most nutritious vegetables on the planet because they are rich in protein, vitamin C, iron, vitamin B6, and magnesium!
Not a lot of people like the taste of artichoke, I know I don’t! However, I hear that the crispy, crunchy artichoke recipe is amazing! Go ahead and try it because 1 medium artichoke contains 7 grams of dietary fiber which is 28% of the daily recommended intake amount.
I love eggplants, I make them with hot ghost pepper, chicken stock, and chicken along with plain white rice on the side. It’s very low in calories and a delicious way to add fiber to your diet because 1 large eggplant without skin contains 14 grams of dietary fiber which is over 50% of the DRI!
Onions are a great source of magnesium which aids in digestive health. It also contains other vitamins and minerals that make them effective in treating colds, and flu and strengthening the immune system. 1 Large raw onion (160 grams) has 2.6 grams of fiber.
If you haven’t tried my tomato soup for constipation recipe, I think you should! That said, if you suffer from acid reflux or GERD, it is not recommended. Tomatoes are low in calories, and rich in fiber, vitamins A & C, plus plant-based protein. 1 Large tomato has 2.2 grams of dietary fiber.
12. Brussels Sprouts
Brussels sprouts are extremely rich in vitamin C which is great for your overall health but did you know that these little green guys contain fiber as well? Just 100 grams (10 pcs) of Brussels sprouts contain 3.8 grams of dietary fiber, all the more reason to start adding them to your recipes!
Did you know that beet contains a type of fiber that bypasses digestion and travels directly to the colon? Yes, it does plus, it also cleanses the colon from harmful toxins so drinking a glass of beetroot juice in the morning can help you poop. I cup of beetroot juice contain 3.4 grams of soluble fiber.
14. Sweet Potato
Sweet potatoes are delicious no matter how you make them, from boiling them, adding them to stews or simply baking them, they taste great! They also have a ton of benefits for skin, hair, your overall health and are healthier than regular potatoes. 1 Medium-baked sweet potato contains 3.8 grams of fiber.
15. Summer Squash
Similar to zucchinis, summer squash is very low in calories and they taste great when added to soups, fried with eggs, added to steamed veggies, or baked with chicken. However you make them, they will help you get some fiber into your diet. 1 Cup of boiled summer squash contains 2 grams of dietary fiber.
Pumpkin is rich in iron, vitamin C, B6, magnesium, protein, and fiber. It’s easy to consume a lot of pumpkin in one serving especially if it’s a plate of pumpkin pie or stew! One cup of boiled mashed pumpkin has 2.7 grams of dietary fiber.
I eat cucumbers every day, I add them to salads, and smoothies, plus sometimes, I just snack on them. You should too because it’s a cooling and refreshing way to get enough fiber into your diet daily. Just 1 large cucumber contains 2 grams of dietary fiber which is amazing!
Zucchinis are very low-calorie vegetables that are related to the squash and cucumber family. they are rich in vitamin C and protein. They can be added to soups, eaten boiled or steamed and some people even eat them raw. 1 cup (180 grams) of boiled zucchini has 1.8 grams of dietary fiber.
19. Bell Peppers
So it’s common knowledge that bell peppers are high in vitamin C which makes them perfect for a healthy immune system but did you know that they also contain fiber? All the more reason to start adding them to your diet to help you poop! Just 1 cup (149 grams) of chopped bell pepper contains 2.5 grams of dietary fiber.
Soybeans contain healthy plant-based protein which is great but did you know that they are rich in fiber? Just 1 cup (171 grams) of cooked soybeans contains 10 grams of dietary fiber. Soybeans are also high in iron, calcium, vitamin B6, and magnesium which are all great for better digestion.
According to WebMD, chickpeas contain a soluble fiber called raffinose which breaks down easily in the gut, therefore, improving digestion and reducing constipation. Adding 1 cup (164 grams) of cooked chickpeas to your diet will provide you with 12 grams of dietary fiber.
22. Kidney Beans
Kidney beans are actually my favorite type of legume, I love making them with ghost peppers, onions, and beef. Even though it isn’t as high in dietary fiber as black beans, 1 cup of cooked kidney beans (177 grams) contains 11 grams of dietary fiber which is still enough to reduce constipation symptoms.
Not only are lentils high in iron, but they are also amazing for treating constipation because they contain enough fiber to stimulate a bowel movement. Just 1 cup (198 grams) of cooked yellow lentils contains almost 16 grams of dietary fiber! You definitely need to start adding them to your diet!
24. Black Beans
So beans and legumes are known to be some of the most high-fiber sub-vegetables on the planet! Just 1 can (180 grams) contains 18.2 grams of dietary fiber which is almost 80% of your daily recommended intake amount based on a 2000-calorie diet.
Symptoms Of Constipation
Not everyone will experience constipation symptoms the same way but in most cases, you will have one or more of the following symptoms once or twice per week. Symptoms of constipation include- Less than 3 bowel movements per week, straining to poop, pebble-like stools, and stomach pain when trying to poop.
If you have any of these symptoms regularly, you are most likely constipated and it’s time to change your diet, think of it as a wake-up call.
Who Should Not Consume These Vegetables
If you are on blood thinning medications, you will need to limit your intake of most of the vegetables above because along with fiber, they contain vitamin K. According to Mayo Clinic, vitamin K can make anticoagulant medications like warfarin and heparin less effective.
Daily Fiber Intake Recommendations
According to the American Heart Association, it is recommended that we consume 25-30 grams of dietary fiber daily to stay healthy. This simply means that whatever your diet plan is, try consuming more fiber-rich foods, sadly, most modern diets don’t contain that much fiber.
Adding these high-fiber vegetables to your diet will help you poop faster and experience fewer constipation symptoms so now it’s over to you! You also need to stop eating foods that worsen constipation to reduce your symptoms.