The Ultimate Digestive Aid: A Surprising Addition to Your Diet

Struggling with constipation? Dietitians recommend incorporating a surprising vegetable into your diet to get things moving. Reviewed by Dietitian Emily Lachtrupp, M.S., RD.

Constipation, indicated by signs such as straining, passing dry stool, or feeling like your stool hasn't fully passed, can have various causes, including medical conditions and changes in medication. Nutrition also plays a role, as evidenced by a 2022 study in Nutrients, associating high sugary and sodium diets with increased rates of constipation. On the other hand, diets rich in whole grains, fats, and starchy vegetables are linked to reduced constipation.

To combat constipation, three registered dietitians emphasize the importance of increasing fiber and fluid intake. Less than 5% of Americans get enough fiber, with most falling below the recommended 25 grams a day for women and 38 grams a day for men, according to Nichole Dandrea-Russert, M.S., RDN, a plant-based dietitian.

To help you increase fiber, fluids, and starch in your diet for regular bowel movements, consider adding more green peas. They are classified as starchy vegetables by the Department of Agriculture, containing 25 grams of carbohydrates per cooked cup. Green peas also offer micronutrients that may aid in relieving constipation.

The benefits of Green Peas for Constipation Relief

Rich in Insoluble Fiber: A 1-cup serving of cooked peas contains 9 grams of fiber, with about 70% being insoluble fiber. Insoluble fiber adds bulk to stool, speeding up transit time through the digestive tract, and is especially helpful for constipation.

High Fluid Content: Fluids are crucial for preventing and treating constipation. Soluble fiber in peas attracts water into the gastrointestinal tract, contributing to more comfortable bowel movements.

Good Source of Magnesium: Magnesium in green peas may have a laxative effect by pulling water into the stool, improving frequency and consistency. Studies suggest that dietary magnesium is inversely associated with constipation.

Interestingly, many Americans don't meet recommended magnesium intakes. Each cup of cooked green peas provides 15% of the Daily Value for magnesium.

While green peas are an excellent source of nutrients for constipation relief, they are not the only vegetable that can help. Other veggies recommended for relieving constipation include broccoli, spinach, asparagus, and Jerusalem artichoke.

Bottom Line

For constipation relief, prioritize fiber and fluids. Studies suggest that magnesium, starch, and fats may also help, making green peas an ideal vegetable to promote regular bowel movements.