Emily Tumber
Constipation is a common problem that can cause discomfort and pain. It is characterised by infrequent, difficult, and sometimes painful bowel movements. To prevent and relieve constipation, it is important to consume foods that are rich in fibre, act as natural laxatives, and promote regular bowel movements. Here are some of the best laxative vegetables to help keep things moving:
- Spinach and other leafy greens such as kale, collards, Swiss chard, and cabbage. These vegetables are rich in magnesium, which helps to soften stools, making them easier to pass.
- Broccoli contains sulforaphane, a compound that prevents the overgrowth of intestinal microorganisms that interfere with healthy digestion.
- Brussels sprouts are high in fibre, adding bulk to stools.
- Artichokes, particularly Jerusalem artichokes, which are high in inulin, a type of soluble fibre that promotes gut health and improves stool frequency and softness.
- Sweet potatoes contain fibre, water, magnesium, and vitamin B6, which act as natural laxatives and support nervous system health, which plays a role in bowel movements.
| Characteristics | Values |
|---|---|
| High in fiber | Spinach, Brussels sprouts, broccoli, sweet potatoes, artichokes, rhubarb, apples, prunes, kiwis, pears, oranges, grapefruits, lemons, limes, whole wheat bread, cereals, pasta, brown rice, oats, walnuts, chia seeds, flax seeds, soybeans, berries, blackberries, raspberries, grapes, raisins, figs, legumes, beans, peas, lentils, and more |
| High in magnesium | Spinach, kale, collards, Swiss chard, broccoli, sweet potatoes, raisins, artichokes, rhubarb, apples, prunes, kiwis, oranges, grapefruits, lemons, limes, whole wheat bread, cereals, pasta, brown rice, walnuts, chia seeds, flax seeds, soybeans, berries, blackberries, raspberries, grapes, raisins, figs, legumes, beans, peas, lentils, and more |
| High in sorbitol | Prunes, raisins, kiwis, apples, pears |
| High in pectin | Apples, prunes, kiwis, oranges, grapefruits, lemons, limes, berries, blackberries, and strawberries |
| High in actinidin | Kiwis |
| High in sennosides | Rhubarb, senna |
| High in inulin | Jerusalem artichokes, chicory |
| High in sulforaphane | Broccoli |
What You'll Learn
Leafy greens like spinach, kale, and cabbage
Leafy greens such as spinach, kale, and cabbage are excellent choices when it comes to improving digestion and preventing constipation. They are nutrient-dense, providing a good amount of vitamins, minerals, and fibre with relatively few calories.
Spinach, for example, is rich in fibre, with 1.6 g per 100 g of cooked spinach. It also contains magnesium, which helps to draw water into the intestines, aiding in stool passage. Kale is another excellent source of magnesium, which softens stools and makes them easier to pass. In addition, it contains 1 g of fibre per cup of raw kale.
Cabbage, a cruciferous vegetable, has similar effects on digestion. Its high fibre content prevents constipation and maintains a healthy digestive tract. Cabbage also contains phytonutrients, which act as antioxidants and help reduce the risk of certain cancers. However, excessive consumption may lead to flatulence, diarrhoea, and medication interactions.
By incorporating these leafy greens into your diet, you can promote regularity and support a healthy digestive system. They are a natural and effective way to improve digestion and prevent constipation without the need for over-the-counter products.
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High-fibre fruits like apples, pears, and berries
Apples
Apples are a tasty and satisfying fruit that provides both soluble and insoluble fibre. A medium-sized raw apple with the skin on contains about 4.8 grams of fibre. The skin is key, as it significantly boosts the fibre content. Apples also contain pectin, a type of soluble fibre that may act as a laxative by increasing stool frequency, decreasing stool hardness and duration, and reducing the need for laxatives.
Pears
Pears are another versatile and tasty fruit that provides about 6 grams of fibre in a medium piece. Like apples, pears can be eaten in various ways, such as on a cheese board, baked into muffins, or tossed into a salad. They also contain sorbitol and fructose, which may act as a mild laxative by drawing water into the intestines and aiding bowel movements.
Berries
Berries, including blueberries, raspberries, blackberries, and strawberries, are an excellent source of both soluble and insoluble fibre. For instance, a cup of raspberries contains 8 grams of fibre, while a cup of blueberries provides 4 grams. Berries are also packed with antioxidants and other nutrients. For example, the antioxidant anthocyanin gives raspberries and blueberries their colour and may offer additional health benefits, such as boosting brain function and reducing the risk of cardiovascular disease and cancer.
Other High-Fibre Fruits
While apples, pears, and berries stand out for their fibre content, other fruits can also contribute to your daily fibre intake:
- Avocados: About 10 grams of fibre per cup.
- Oranges: A medium orange provides around 3 grams of fibre.
- Grapefruit: About 3 grams of fibre per cup.
- Bananas: A medium banana provides 3 grams of fibre.
- Kiwis: About 5 grams of fibre per cup of sliced fruit.
- Passionfruit: An impressive 24 grams of fibre per cup.
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Legumes like beans, chickpeas, and lentils
Legumes: A Natural Laxative
Legumes, including beans, chickpeas, and lentils, are an excellent source of dietary fiber, which is essential for digestive health and relieving constipation. Constipation is a common issue, affecting 16 in 100 adults in the United States, and legumes offer a natural solution.
High Fiber Content
Legumes are renowned for their high fiber content. For example, one cup (182 grams) of cooked navy beans provides an impressive 19.1 grams of fiber, while half a cup (99 grams) of cooked lentils offers 7.8 grams. This fiber content helps to soften stools and facilitate their passage, providing relief from constipation.
Butyric Acid Production
In addition to their fiber content, legumes also support the production of butyric acid in the body. Butyric acid may act as a natural laxative, further contributing to the laxative properties of legumes.
Types of Fiber
Legumes contain both insoluble and soluble fiber. Insoluble fiber passes through the digestive tract intact, increasing the bulk and frequency of stools. On the other hand, soluble fiber absorbs water and forms a gel-like consistency, softening stools and reducing blood cholesterol and sugar levels. This combination of fibers makes legumes an effective natural laxative.
Recommended Intake
To maintain a healthy digestive system and prevent constipation, it is essential to consume an adequate amount of fiber. The United States Department of Agriculture (USDA) recommends a daily fiber intake of 14 grams for every 1,000 calories consumed. For a person following a 2,000-calorie diet, this equates to 28 grams of fiber per day. Including legumes in your diet is an excellent way to meet these recommendations and promote digestive health.
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Whole grains like quinoa, brown rice, and whole wheat
Fibre-rich foods, such as whole grains, act as natural laxatives by adding bulk to the stool, softening it, and making it easier to pass. They help normalise bowel movements and may even help prevent hemorrhoids.
Whole grains are a good source of insoluble fibre, which increases stool volume and stimulates peristalsis, aiding in the relief of constipation. They also contain soluble fibre, which absorbs water in the gut to form a gel-like substance that helps soften stools.
When it comes to incorporating whole grains into your diet, there are several options to choose from. Quinoa, brown rice, and whole wheat are excellent choices and can be easily incorporated into meals. For example, quinoa can be used in salads, bowls, or as a side dish. Brown rice is a great option for a hearty and healthy meal, and it pairs well with various proteins and vegetables. Whole wheat is versatile and can be used in baking, such as bread, or in pasta dishes.
It is important to note that while whole grains can be a delicious and nutritious part of a healthy diet, they may not be suitable for everyone. Some individuals with digestive issues or gluten intolerance may need to limit their consumption of whole grains or choose gluten-free options. Additionally, it is always recommended to consult with a healthcare professional before making significant dietary changes.
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Vegetables like broccoli, cauliflower, and sweet potatoes
Broccoli, cauliflower, and sweet potatoes are excellent sources of dietary fibre, which is essential for maintaining regular bowel movements and preventing constipation. These vegetables contain both soluble and insoluble fibre, which work together to solidify loose stools and promote the flow of waste through the large intestine.
Broccoli is a nutrient-dense vegetable, offering 2.4 grams of fibre per cup (91 grams) and 2.8 grams of fibre per half-cup cooked. It is also rich in vitamin C, which provides additional health benefits. Broccoli can be enjoyed raw as a snack or cooked as a side dish.
Cauliflower is another cruciferous vegetable that is naturally high in fibre and B vitamins. It contains 2 grams of fibre per cup (107 grams) of raw cauliflower. In addition to its digestive benefits, cauliflower is also rich in antioxidants and phytonutrients that offer protection against cancer and other diseases.
Sweet potatoes are considered a superfood due to their array of nutrients, including water, fibre, magnesium, and vitamin B6, which act as natural laxatives. A medium-sized sweet potato with skin provides 3.8 grams of fibre, while a medium-baked one contains 3.6 grams. Sweet potatoes help keep the nervous system healthy, which is crucial for bowel movements.
By incorporating these vegetables into your diet, you can promote healthy digestion and prevent constipation. They are versatile and can be prepared in various ways, making them a tasty and effective way to improve your digestive health.
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Frequently asked questions
Some vegetables with laxative properties include spinach, kale, broccoli, and sweet potatoes.
These vegetables are high in fiber, which adds bulk to stools and promotes regular bowel movements. They also contain magnesium, which helps soften stools.
These vegetables are not only good for digestive health but also provide essential vitamins, minerals, and antioxidants that support overall health.
The amount of vegetables needed to have a laxative effect may vary depending on the individual. However, it is important to incorporate a variety of these vegetables into your diet and ensure you are staying well-hydrated for optimal digestive health.
