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The Top Vegetable for Promoting Bowel Movements, as Recommended by Dietitians.

Incorporating this surprising vegetable into your diet can provide the extra support you need to promote healthy digestion.

Struggling on the toilet, passing dry stool, or feeling like your stool hasn’t fully passed are all indicators of constipation, according to the National Institute of Diabetes and Digestive and Kidney Disease. While constipation can stem from various factors such as medical conditions or medication changes, nutrition also plays a significant role.

According to a 2022 study published in Nutrients, diets high in sugary products and sodium were linked to higher rates of constipation. Conversely, diets rich in whole grains, fats, and starchy vegetables were associated with reduced instances of constipation.

To prevent and treat constipation, it’s widely recognized that increasing your intake of fiber and fluid is crucial. We interviewed three registered dietitians, all of whom recommend focusing on these two factors in your diet if you experience constipation issues. Nichole Dandrea-Russert, M.S., RDN, a plant-based dietitian, points out that less than 5% of Americans consume enough fiber, with the majority ingesting less than 15 grams daily, while the recommended minimum is 25 grams per day for women and 38 grams per day for men.
To support regular bowel movements by increasing your intake of fiber, fluids, and starch, we suggest incorporating more green peas into your diet. According to the Department of Agriculture, green peas are considered a starchy vegetable as they provide 25 grams of carbohydrates per cooked cup, unlike nonstarchy vegetables which generally contain 5 grams or less of carbohydrates. Additionally, green peas contain micronutrients that can potentially aid in alleviating constipation.

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