Improve constipation with 5 high-fibre vegetables

Statistics indicate that approximately one in seven people in Hong Kong suffers from constipation. To improve constipation and achieve smoother bowel movements, one can start with diet. A nutritionist specifically recommends five types of high-fiber vegetables that can effectively alleviate constipation, including common broccoli. The nutritionist also reminds that taking one extra step before cooking broccoli can significantly enhance its effectiveness against constipation.

According to a report by foreign media Eating Well, registered dietitian Devineé Lingo pointed out that constipation is defined as having fewer than three bowel movements per week. For most people, transforming dry, hard, lumpy stools into smooth, easy-to-pass formed stools usually requires adjusting dietary patterns. A low-fiber diet is one key factor causing constipation. Data shows that over 90 percent of women and 97 percent of men do not meet the recommended daily fiber intake. Therefore, both men and women should gradually increase their dietary fiber intake to 25-38 grams per day. This goal can be easily achieved simply by incorporating a variety of high-fiber vegetables into the weekly diet. She lists the following 5 high-quality vegetables that are most helpful for improving constipation and promoting regular bowel movements:

Vegetables to Improve Constipation No. 1 Peas

Peas are rich in dietary fiber, which effectively stimulates bowel motility. One cup of cooked peas contains 9 grams of dietary fiber, equivalent to 32 percent of the daily recommended intake. The dietary fiber in peas exists primarily in two forms: insoluble fiber and soluble fiber.

• Soluble fiber acts as a prebiotic, nourishing beneficial gut bacteria and thereby improving overall digestive health.
• Insoluble fiber is responsible for adding bulk to stool, promoting water absorption in the intestines, regulating the rhythm of peristalsis, and facilitating smooth bowel movements.

Vegetables to Improve Constipation No. 2 Artichokes

One medium artichoke contains 7 grams of dietary fiber, reaching 25 percent of the daily recommended intake. Artichokes have layers of spiny leaves protecting the edible core inside, known as the artichoke heart, which is rich in a prebiotic fiber called inulin. Studies confirm that inulin not only stimulates the growth of beneficial gut bacteria and inhibits harmful bacteria but also effectively increases bowel movement frequency.

Vegetables to Improve Constipation No. 3 Broccoli

Broccoli is a cruciferous vegetable rich in dietary fiber and various high-efficacy phytochemicals. Just one cup of cooked broccoli contains five grams of dietary fiber, fulfilling 18 percent of the daily recommended intake.

• Tip: It is recommended to chop the broccoli before cooking. Letting the chopped pieces sit for 90 minutes can activate potent plant compounds, specifically sulforaphane.
• Sulforaphane has the important function of inhibiting the overgrowth of harmful gut bacteria while protecting the small intestine from oxidative stress damage related to constipation. One study found that daily consumption of sulforaphane-rich broccoli sprouts significantly helped improve bowel regularity.

Vegetables to Improve Constipation No. 4 Kale

Kale is another cruciferous vegetable. One cup of cooked kale contains up to eight grams of dietary fiber, meeting 29 percent of the daily recommended intake. This vegetable is also rich in the active compound sulforaphane. Therefore, regularly eating kale helps relieve constipation symptoms.

Vegetables to Improve Constipation No. 5 Brussels Sprouts

One cup of cooked Brussels sprouts provides four grams of dietary fiber, reaching 14 percent of the daily recommended intake. Their dietary fiber effectively softens stool texture, making the bowel movement process smoother and more comfortable. Notably, compared to other cruciferous vegetables, Brussels sprouts are particularly effective in promoting the growth of beneficial gut bacteria, thereby improving overall digestive function.

4 Lifestyle Habits to Improve Constipation; 5 Fruits Also Effective

Devineé Lingo stated that besides consuming adequate high-fiber vegetables, constipation can also be effectively relieved through the following methods:

1. Pair with High-Fiber Fruits: Such as apples, prunes, pears, kiwifruit, and various citrus fruits.
2. Increase Water and Fluid Intake: Including water, clear broth, and unsweetened vegetable juices. These liquids work synergistically with dietary fiber to help soften stools for easier passage.
3. Reduce Takeout and Highly Processed Foods: These types of foods are typically lacking in fiber.
4. Maintain Regular Exercise: Physical activity promotes natural intestinal peristalsis.

What is Constipation? Causes and Prevention Methods

Constipation is a common intestinal issue in Hong Kong. The Hong Kong Department of Health has previously stated that the prevalence of constipation among adults is 14.3 percent, meaning about one in seven people has constipation problems. Constipation usually refers to a change in bowel habits, including less frequent defecation (fewer than 3 times per week), stools that are too hard or too small, and difficulty passing stool.

The Department of Health reminds that although constipation is very common, medical consultation is necessary if the following situations occur:

• The constipation is recent in onset.
• The constipation is severe or painful.
• Constipation persists for 3 weeks or more.
• There is blood in the stool.

To prevent constipation, the Department of Health recommends routinely eating high-fiber foods: consume 3-4 servings (about 225-300g) or more of vegetables and 2-3 servings of fruit daily. Choose high-fiber grain products like whole wheat bread, oatmeal, and brown rice. 

In addition to eating more high-fiber foods, it's essential to consume adequate fluids daily, such as water, clear soup, and fruit juice. Also, engage in moderate exercise every day to assist intestinal motility. Furthermore, maintain a regular sleep schedule and develop a habit of regular bowel movements. It's suggested to drink water upon waking in the morning to encourage the urge to defecate, or use the toilet after breakfast