Eating foods rich in fiber can help alleviate constipation. Dietary fiber is classified into soluble and insoluble fiber. Soluble fiber serves as food for beneficial microorganisms in the gut, while insoluble fiber increases stool bulk and absorbs water to help stools pass smoothly.
According to the dietary reference intake (DRI), the recommended daily intake of dietary fiber is 30 grams for men and 25 grams for women. The American health information media EatingWell shared which vegetables recommended by nutritionists are rich in fiber and help with constipation.
Peas
Peas belong to the legume family and are known to aid digestion. The small, round peas inside the tender pods are rich in dietary fiber that stimulates the intestines. According to the USDA, a cup of cooked peas contains about 9 grams of dietary fiber.
Brussels Sprouts
Brussels sprouts, also a cruciferous vegetable, contain nutrients beneficial to the intestines. A cup of these baby cabbage-looking vegetables provides 4 grams of fiber. Brussels sprouts can also help increase the number of beneficial microorganisms in the gut that improve digestion.
Broccoli
Broccoli is rich in dietary fiber and powerful plant compounds. One cup of cooked broccoli contains 5 grams of fiber. According to a 2018 article in the Journal of Agricultural and Food Chemistry, sulforaphane, a potent plant compound in broccoli, plays a crucial role in preventing the excessive growth of harmful bacteria in the gut and protecting the small intestine from oxidative stress associated with constipation. A study published in 2018 revealed that consuming broccoli sprouts rich in sulforaphane daily helps maintain regular bowel movements.
Collard Greens
Collard greens belong to the cabbage family along with kale. They are known for their high fiber content and effectiveness in aiding digestion. According to the USDA, a cup of cooked collard greens contains about 8 grams of dietary fiber. Collard greens also contain sulforaphane, which can help alleviate constipation symptoms.
Artichokes
Artichokes are native to the Mediterranean coast and part of the thistle family, growing near the sea. The young flower buds are harvested before blooming and used for consumption. The tender parts inside artichokes are rich in inulin, a prebiotic fiber. According to a 2022 article in Frontiers in Nutrition, inulin stimulates the growth of beneficial bacteria in the gut while reducing harmful bacteria, aiding in regular bowel movements. A medium-sized artichoke contains 7 grams of fiber.
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