What Vegetable Helps Relieve Constipation? Your Guide to Digestive Health

November 3, 2025 •

4 min read

An estimated 16% of U.S. adults suffer from symptoms of constipation, a condition often linked to insufficient dietary fiber. Understanding what vegetable helps relieve constipation is a natural and effective first step toward better digestive regularity. By incorporating the right fibrous options, you can support a healthier gut.

Quick Summary

Certain vegetables rich in both soluble and insoluble fiber can help relieve constipation by adding bulk and softening stools. Incorporating foods like sweet potatoes, spinach, and broccoli is a simple dietary change for improved bowel function.

Key Points

Choose High-Fiber Veggies: Focus on vegetables with high fiber content like sweet potatoes, artichokes, and leafy greens to promote regularity.
Prioritize Both Fiber Types: A mix of soluble and insoluble fiber, found in many vegetables, is most effective for digestive health.
Stay Hydrated: Increase your fluid intake alongside fiber to prevent stools from hardening and worsening constipation.
Increase Fiber Gradually: Add fiber to your diet slowly to avoid gas, bloating, and other digestive discomforts.
Cooked vs. Raw: While both offer fiber, some cooked vegetables, like spinach and carrots, can provide slightly more fiber per cup than their raw counterparts.
Don't Forget Exercise: Regular physical activity helps stimulate intestinal muscles and promotes smoother bowel movements.

The Power of Fiber: Soluble vs. Insoluble

To understand what vegetable helps relieve constipation, it's crucial to first differentiate between the two main types of dietary fiber: soluble and insoluble. Both play a unique and vital role in digestive health.

Soluble Fiber: This type of fiber dissolves in water, forming a gel-like substance in the digestive tract. This gel softens stools, making them easier to pass and promoting smoother bowel movements. Good sources include oats, peas, beans, and the flesh of some fruits.
Insoluble Fiber: Often called 'roughage,' insoluble fiber does not dissolve in water. It adds bulk to your stool, which helps it move more quickly through your digestive system. This type of fiber is found in the skins of many fruits and vegetables, as well as in leafy greens and whole grains.

The most effective vegetables for constipation relief provide a healthy balance of both types of fiber. Hydration is also paramount; without enough fluid, fiber can absorb water from your stool and make it harder to pass, worsening constipation.

Top Vegetables for Constipation Relief

Several vegetables stand out as particularly effective for easing digestive issues due to their high fiber and nutrient content. Here are some of the best choices:

Sweet Potatoes

Sweet potatoes are a stellar source of fiber, containing both insoluble fiber (in the skin) and soluble fiber (in the flesh). A medium-sized sweet potato (with the skin on) can offer over 4 grams of fiber. This combination is highly effective for both bulking and softening stool. They also contain beneficial nutrients like potassium and vitamin A.

Leafy Greens (Spinach, Kale, Collard Greens)

These dark, leafy vegetables are powerhouses of insoluble fiber. Just one cup of cooked spinach or kale contains significant amounts of fiber that adds bulk and weight to stools. This helps stimulate bowel movements and keep waste moving through the gut efficiently. Leafy greens are also packed with magnesium, a mineral that can have a natural laxative effect.

Broccoli and Brussels Sprouts

These cruciferous vegetables are known for their high fiber content. A cup of cooked broccoli provides a good mix of both soluble and insoluble fiber, while Brussels sprouts are also excellent sources. They also contain sulforaphane, a compound that may help protect the gut and ease digestion. When preparing them, steaming is often recommended to retain the most fiber.

Artichokes

Artichokes are one of the most fiber-dense vegetables available, containing 9.6 grams of fiber per cup. They also have a prebiotic effect, containing inulin that feeds beneficial gut bacteria and helps increase stool frequency. This makes them an excellent choice for regulating bowel habits.

Carrots

Both raw and cooked carrots are great sources of fiber. One cup of cooked carrots can provide nearly 5 grams of fiber. Carrots contain a healthy mix of fiber types, making them effective for supporting overall digestive function.

Green Peas

Don't overlook these small but mighty legumes. One cup of green peas offers almost 9 grams of fiber. Peas provide both soluble and insoluble fiber, contributing to a healthy and regular digestive system.

How to Incorporate More Vegetables for Regularity

Making small, consistent changes is key to relieving constipation without causing discomfort. Start by gradually adding fiber-rich vegetables to your daily meals.

Breakfast Boost: Add spinach or kale to a morning smoothie or mix roasted sweet potato chunks into your oatmeal.
Lunchtime Upgrade: Bulk up your salad with a generous serving of mixed greens, chickpeas, and shredded carrots.
Snack Smart: Enjoy raw carrot sticks with hummus or a small bowl of steamed edamame for a high-fiber snack.
Dinner Ideas: Use broccoli or Brussels sprouts as a side dish, or incorporate beans and peas into soups and stews.

Fiber Content Comparison of Constipation-Relieving Vegetables


Vegetable	Serving Size	Total Fiber (grams)	Fiber Type Mix	Notes
Artichoke	1 cup, cooked	~9.6	Soluble & Insoluble	Contains inulin, a prebiotic fiber
Green Peas	1 cup, cooked	~8.8	Soluble & Insoluble	Also a good source of plant protein
Brussels Sprouts	1 cup, cooked	~6.4	Soluble & Insoluble	Part of the cruciferous family with health benefits
Sweet Potato	1 cup, cooked	~6.3	Soluble & Insoluble	Best to eat with the skin on for maximum fiber
Broccoli	1 cup, cooked	~5.2	Soluble & Insoluble	Steaming retains more nutrients than boiling
Spinach	1 cup, cooked	~4.3	Soluble & Insoluble	Cooking increases fiber per serving compared to raw
Carrots	1 cup, cooked	~4.8	Soluble & Insoluble	A convenient and versatile high-fiber vegetable

Conclusion

Understanding what vegetable helps relieve constipation is a powerful tool for improving digestive health naturally. By prioritizing a varied diet rich in high-fiber vegetables like sweet potatoes, spinach, broccoli, and artichokes, you provide your body with the bulk and moisture needed for regular, comfortable bowel movements. Remember that fiber works best when supported by adequate hydration and regular physical activity. Start with small, consistent changes and listen to your body, and you can achieve lasting digestive wellness. If you find your constipation persists despite these dietary adjustments, it is always recommended to consult a healthcare professional. To learn more about dietary fiber and its benefits, visit the Mayo Clinic website.

Frequently Asked Questions

For some vegetables like spinach and carrots, cooking them can slightly increase the fiber content per serving. Both raw and cooked versions are beneficial, so the best method depends on personal preference and dietary needs.

Yes, a sudden increase in fiber can lead to temporary gas and bloating. To minimize this, it is best to increase your vegetable intake slowly over several days or weeks, allowing your body to adjust.

The time it takes for high-fiber vegetables to provide relief can vary. Effects might be noticed within a few days, especially when combined with increased fluid intake and exercise.

If dietary changes are not sufficient, other natural remedies like increased fluids, exercise, or over-the-counter supplements like psyllium husk can help. It's best to consult a healthcare provider if constipation persists.

Yes, legumes like beans, lentils, and peas are excellent sources of dietary fiber and are often grouped with vegetables for their digestive benefits.

Spinach, kale, and collard greens are some of the most fiber-dense leafy greens. They provide insoluble fiber that helps bulk up stool.

Yes, juicing removes most of the insoluble fiber from vegetables, which is crucial for relieving constipation. Eating whole vegetables is a more effective strategy for boosting fiber intake.