Do greens help you poop?
Constipation is a common condition affecting people of all ages. While there are many contributing factors, diet plays a major role. In particular, eating enough fiber is key for healthy bowel movements. Fruits, vegetables, whole grains, and legumes are excellent sources of fiber. Among these fiber-rich foods, leafy greens stand out for their exceptional fiber content and benefits for constipation relief. This article explores the evidence on how greens can get things moving.
Why Fiber Helps With Constipation
Fiber is the indigestible part of plant foods that passes through the gastrointestinal tract undigested. It acts as a bulking agent, adding mass to stools and making them softer and easier to pass. Soluble fiber absorbs water, forming a gel-like substance that keeps stools soft. Insoluble fiber does not dissolve in water, instead adding bulk that helps move waste through the digestive system.
According to research, most adults fall short of the recommended daily fiber intake. Inadequate fiber slows down digestion, allowing the colon to absorb too much water from stools. This leads to hard, dry stools that are difficult to pass. Eating more high-fiber foods like greens can help get things moving again.
Leafy Greens Are Fiber All-Stars
When it comes to fiber content, leafy greens are nutrition all-stars. Check out the fiber counts in just one cup of raw greens:
| Leafy Green | Grams of Fiber |
|---|---|
| Spinach | 4.3g |
| Kale | 5.2g |
| Collards | 7.6g |
| Swiss Chard | 4g |
For comparison, a medium apple contains 4.4 grams of fiber. Leafy greens provide a concentrated dose of fiber in a low-calorie package. Adding more greens to your diet is an easy way to increase your daily fiber intake.
The Best Greens for Constipation Relief
All leafy greens provide fiber, but some varieties are particularly beneficial when you’re backed up. Here are some of the top greens for constipation relief:
Spinach
Spinach is one of the most famous iron-rich greens. But it also packs a fiber punch, with 4g per cup raw. Spinach contains soluble and insoluble fiber that helps soften and add bulk to stools. The folate in spinach has been linked to overall better digestive health as well.
Kale
Kale lives up to its reputation as a nutrition powerhouse. With over 5g of fiber per cup, kale delivers bulking insoluble fiber as well as some soluble fiber. The high fiber content combined with kale’s anti-inflammatory benefits make it an excellent choice when constipated.
Swiss Chard
Both the leaves and stalks of Swiss chard provide insoluble fiber. One cup contains over 4g, making it a fiber all-star. Swiss chard also supplies prebiotic fiber that feeds the good bacteria in your gut linked to healthy digestion.
Broccoli
Though not technically a leafy green, broccoli is another worthy mention. One cup of chopped raw broccoli contains over 5g of fiber, mostly insoluble. Broccoli and leafy greens make a dynamic fiber duo.
How To Add More Greens for Constipation Relief
It’s clear that increasing your intake of leafy greens can get your digestion on track. But you may be wondering how to incorporate more greens into your diet. Here are some simple tips:
Add greens to smoothies
Blending raw greens into smoothies is an easy way to increase your fiber intake. Good choices include spinach, kale, swiss chard, arugula, romaine and other lettuces. Start with a handful and work up to one or two cups.
Sneak greens into recipes
Add a few handfuls of chopped greens like kale, spinach, or arugula to soups, stews, pastas, omelets, and other recipes. The greens will cook down and you won’t even notice they are there.
Saute greens in olive oil
Sauteing tender greens like spinach and swiss chard in olive oil is a tasty way to enjoy their fiber benefits. Garlic, lemon juice, nuts and parmesan cheese all make good sauteed green companions.
Try new salad and slaw recipes
Expand your palate with new spinach, kale, arugula, and lettuce-based salads and slaws. Get creative with mix-ins like fruits, nuts, seeds, beans, whole grains, and lean proteins to turn greens into a hearty snack or meal.
Drink green juices
For a megadose of greens, drink chilled green juices made with kale, spinach, cucumber, celery, parsley or other greens. Try adding a lemon or ginger for flavor.
How Much Fiber Do You Need Each Day?
To reap the constipation-relieving perks of leafy greens, aim for the daily recommended fiber intakes:
| Age | Women | Men |
|---|---|---|
| 19-50 years old | 25g | 38g |
| 51+ years old | 21g | 30g |
Focus on getting fiber from whole food sources like fruits, vegetables, whole grains, nuts and seeds. Fiber supplements can help fill in any gaps.
The Bottom Line
When it comes to home remedies for constipation, leafy greens should be at the top of your list. Greens like spinach, kale, chard, lettuce and broccoli are packed with fiber that promotes comfortable, regular bowel movements. Adding more greens to your meals and snacks is a safe, affordable and delicious way to get your digestion on track. So whip up a big salad and drink up your greens – your stomach and gut will thank you!
To conclude, this article provides an overview of how fiber-rich leafy greens can relieve constipation. Greens supply a concentrated dose of insoluble and soluble fiber that adds bulk and softens stools. Spinach, kale, chard and broccoli are great options. Adding greens to smoothies, recipes, juices and salads can help boost your fiber intake. Getting enough daily fiber from whole foods like greens is key for maintaining digestive health.