We’ve all been there. Constipation is a common but uncomfortable problem that affects millions of people. It can range from minor inconvenience to a serious health problem. In the case of serious issues, you should always consult your doctor. But in most instances, a diet change can make a big difference.
While many foods contain fiber, some vegetables are particularly effective at keeping things moving smoothly. Based on scientific reports, we’ve selected some of the most promising vegetables that work by providing a combination of insoluble and soluble fiber, essential nutrients, and natural compounds that support digestion.
Why Some Vegetables Are Better Than Others for Constipation
Not all vegetables offer the same digestive benefits. The best ones for relieving constipation share three key characteristics:
- High Fiber Content – Fiber adds bulk to stool and helps it move through the intestines.
- Hydration Support – Vegetables with high water content keep stools soft and easy to pass.
- Natural Laxative Properties – Certain vegetables contain compounds that stimulate bowel movements.
There are two types of fiber that play a role in digestive health:
- Insoluble fiber acts as roughage, adding bulk to stool and speeding up digestion. This type of fiber is found in leafy greens, the skins of fruits and vegetables, and whole grains.
- Soluble fiber absorbs water and forms a gel-like substance, softening stools and making them easier to pass. You’ll find it in foods like sweet potatoes, beans, and carrots.
Ideally, you’d want a food that contains both of them to help you poop. Now, let’s look at the four best vegetables that help prevent and relieve constipation.
1. Spinach: The Leafy Green Powerhouse
Spinach is rich in both soluble and insoluble fiber, making it one of the best vegetables for digestion. It also contains magnesium, a mineral that helps relax the muscles in your intestines, promoting easier bowel movements.
Studies have suggested that spinach should be a key nutrient against constipation. It’s also an important element of diets that tend to have lower constipation rates.
Spinach is best when it’s in season (from late spring to early autumn), but you can find it at most grocery stores and farmers’ markets year-round. Frozen spinach is also a convenient alternative with similar health benefits.
How to Eat More Spinach
- Spinach Salad – Combine fresh spinach with olive oil, lemon juice, and fiber-rich toppings like almonds and berries.
- Green Smoothie – Blend spinach with bananas, chia seeds, and almond milk for a gut-friendly drink.
- Sautéed Spinach – Cook spinach with garlic and olive oil for a simple, nutrient-packed side dish. Add a bit of parmesan for extra taste.
2. Sweet Potatoes: The Fiber-Rich Comfort Food
Potatoes are a comfort food for many people, and sweet potatoes are a generally healthier alternative, largely because of their higher vitamin content and lower glycemic index.
Sweet potatoes are packed with fiber, water, and natural sugars that promote gut health. A single medium-sized sweet potato contains around 4 grams of fiber, with both soluble and insoluble varieties to support digestion. Studies have also found it to be good against constipation.
Sweet potatoes are widely available in grocery stores. You’re most likely to get them fresh in the fall and winter, but frozen ones are just as good.
How to Eat More Sweet Potatoes
- Baked Sweet Potato – Roast a whole sweet potato and top it with Greek yogurt and cinnamon.
- Mashed Sweet Potatoes – Blend boiled sweet potatoes with a bit of olive oil for a creamy, fiber-rich side.
- Sweet Potato Fries – Cut into strips, season, and bake for a gut-friendly snack.
3. Broccoli: The Gut-Healing Cruciferous Vegetable
Your parents were right, you really should eat your broccoli. Broccoli is a fiber superstar, providing about 5 grams of fiber per cup. It also contains sulforaphane, a compound that promotes digestion by reducing harmful bacteria in the gut. Here too, frozen is a good alternative, but you can also find fresh options in most stores and farmers’ markets.
How to Eat More Broccoli
- Roasted Broccoli – Toss broccoli florets with olive oil and roast until crispy.
- Broccoli Soup – Blend steamed broccoli with vegetable broth for a warming meal.
- Stir-Fried Broccoli – Cook with garlic, sesame oil, and a splash of soy sauce for a quick side dish.
4. Green Peas: The Small but Mighty Fiber Booster
Green peas may be small, but they are packed with fiber. One cup of cooked green peas contains about up to 9 of fiber, making them one of the best plant-based foods for digestive health. They also contain resistant starch, which feeds healthy gut bacteria and improves stool consistency. They’re a good source of protein and are easy to fit in a number of hearty soups and stews, as well as salads. Canned peas are also okay, but check for added sodium.
How to Eat More Green Peas
- Pea and Mint Soup – Blend cooked peas with vegetable broth and fresh mint for a refreshing soup.
- Pea and Quinoa Salad – Toss cooked peas with quinoa, lemon juice, and olive oil for a fiber-packed dish.
- Sautéed Peas with Garlic – Cook peas with a little olive oil and garlic for a quick and tasty side.
It’s not about specific foods — it’s mostly about fiber
Fiber is the key nutrient that keeps your digestive system running smoothly, and it comes in many forms. Both soluble fiber, which absorbs water and softens stools, and insoluble fiber, which adds bulk and helps food pass through the intestines more quickly, play crucial roles. Instead of focusing on individual “superfoods,” the best approach is to consistently eat a variety of fiber-rich vegetables, fruits, whole grains, and legumes.
By increasing your fiber intake gradually and staying hydrated, you can promote regular bowel movements and improve overall gut health. Fiber is the foundation of a well-functioning digestive system, and the more of it you include in your daily diet, the better your body will process food and eliminate waste efficiently.
- Increase fiber gradually to give your gut time to adjust.
- Drink plenty of water to help fiber move through your digestive system.
- Stay active since exercise stimulates intestinal movement.
By making small changes to your diet and incorporating these high-fiber vegetables, you can improve your digestion and keep your gut healthy. If constipation persists, it may be a sign of an underlying issue, and it’s best to consult a healthcare professional.
The Bottom Line
Vegetables like spinach, sweet potatoes, broccoli, and green peas are excellent natural remedies for constipation. If you don’t like them, eat something else. Whole grains, fruits like berries and apples, legumes such as lentils and beans, and nuts and seeds are all rich in fiber and can be just as effective in keeping your digestive system on track. Even small changes, like swapping white bread for whole wheat or adding chia seeds to your smoothie, can make a big difference.
What matters most is consistency — making fiber a daily habit rather than a one-time fix. And don’t forget to drink plenty of water, since fiber works best when it has enough fluid to move waste efficiently through your intestines. Whether you prefer vegetables, grains, or fruits, there’s always a way to get the fiber you need to stay regular.
Adding these vegetables to your meals doesn’t have to be complicated. Try incorporating them into salads, soups, or simple roasted dishes to support your gut health naturally.
Eating fiber-rich foods is one of the easiest ways to stay regular. So next time you’re grocery shopping, fill your cart with these digestion-boosting vegetables — you’ll be glad you did!
