- Seasonal vegetables high in fiber, like parsnips and beets, can help keep you regular.
- Eating a mixture of soluble and insoluble fiber can help if you feel constipated.
- Staying hydrated, eating enough fiber, and moving your body can also help.
It’s natural to gradually replace summer salads with warmer, more comforting foods as the weather cools. With this change, you may find that you eat fewer vegetables and may feel a little more constipated than usual. If you have trouble pooping regularly, filling your plate with fiber-rich fall vegetables can help.
“Fiber can support bowel regularity in several ways,” says Jennifer Pallian, RD. “It can add bulk to stools, help retain water, and make stools softer and easier to pass.” Curious about which fall vegetables are best for helping you poop? Here are the top five recommended by dietitians.
1. Artichokes
Of all the vegetables in the produce section, artichokes are among the highest in fiber, with about 7 grams of fiber in a medium artichoke. This is a good thing if you’re looking for a vegetable that helps you poop, because eating enough fiber can help prevent and relieve constipation.
“Artichokes also contain a balance of soluble and insoluble fiber, a combination that research shows may increase bowel movement frequency and symptoms surrounding constipation,” Katie Sullivan Morford, MS, RD. “Much of the soluble fiber in artichokes comes in the form of inulin, a prebiotic fiber that may support healthy bowel and bowel regularity.”
You may think of artichokes as a spring vegetable, but they are also harvested in the fall. You can also find them all year round frozen, canned or jarred. Artichokes add great flavor to salads, pasta dishes, and many other staple dishes. You can also try them in soup, breakfast toast, or a nest of spaghetti squash.
2. Butternut squash
One cup of cooked butternut squash contains almost seven grams of fiber, including both soluble and insoluble fiber.
“Soluble fiber absorbs and retains water, forming a soft gel that can help make stools softer, bulkier, and easier to pass,” says Carlyne Remedios, MS, RD. “This can help the stool move more efficiently through the intestine and promote regularity.”
Butternut squash goes well with soups, salads and roasted vegetable dishes. You can also get creative: it’s great in macaroni and cheese. “Try using it as a base for a pasta sauce or curry to increase the total fiber content of the meal,” says Remedios.
3. Sweet potatoes
A medium-sized sweet potato contains about 4 grams of fiber, both soluble and insoluble, to help you maintain regular digestion.
“Insoluble fiber adds bulk to stools and helps support regular bowel movements, while soluble fiber helps retain water and may contribute to softer stools,” explains Remedios.
Additionally, sweet potatoes contain resistant starch, which can support healthy digestion, Morford says. “A clinical trial found that consuming resistant starch increased the presence of beneficial bacteria in the gut and helped relieve constipation.”
Looking for a new way to enjoy this fall favorite? Make sweet potato chips or consider making sweet potatoes stuffed with chickpeas and tomatoes.
4. Parsnips
One cup of cooked parsnips contains about 6 grams of fiber, which can help you meet your daily fiber needs. Fiber plays an important role in allowing food to move slowly and efficiently through the gastrointestinal tract, and fall vegetables like parsnips can be a particularly good option, says Vesanto Melina, MS, RD.
“The non-digestible carbohydrates, or fiber, in these foods help maintain a healthy gastrointestinal tract by protecting against constipation and intestinal diseases and disorders,” says Melina.
Melina recommends mashing parsnips with carrots, which are another good source of fiber. Or try making a warming fall soup.
5. Beets
One cup of beets contains about 3.5 grams of fiber. Similar to the other fall vegetables we’ve mentioned, beets can help with digestion and constipation thanks to their fiber content.
“Even though they contain less fiber per serving than turnips or parsnips, they can still make a significant contribution to your overall fiber intake,” says Pallian.
Beets also contain bioactive compounds such as betalains and polyphenols that may provide additional gastrointestinal health benefits.
You have plenty of options for incorporating more beets into your fall meal rotation. Grate raw beets and carrots into a salad, roast them, or squeeze them into a sandwich or wrap.
Other Diet Tips to Help You Poop
- Moisturize, hydrate, hydrate. “Drinking enough fluids helps keep stools softer and can make bowel movements easier,” says Pallian. “Hydration becomes especially important when increasing fiber intake, because water helps fiber do its job.”
- Move your body. Research shows that regular physical activity can reduce your risk of constipation. Walking, swimming, cycling and running are good options.
- Eat other high-fiber foods in addition to vegetables. Try options like legumes, fruits, nuts, oats, beans and whole grains. “Eating a variety of fiber-rich foods may be more helpful than relying heavily on just one type of fiber-rich food,” says Pallian.
- Enjoy coffee in the morning if it helps you stay regular. “Many of those who drink coffee regularly may be well aware of the need to be near a bathroom after their morning cup,” says Morford. “While this isn’t the case for everyone, research shows that drinking coffee can stimulate bowel movements.”
Our expert opinion
If you’re looking for fall vegetables to help you poop, artichokes, butternut squash, sweet potatoes, parsnips, and beets are all good options. The main reason these vegetables can help relieve or avoid constipation is their fiber content, which adds bulk to your stool and can also make it softer and easier to pass, dietitians say.
Gn Health
