Healthy diet should include plenty of fiber-rich foods, since fiber helps keep your digestive system running smoothly. But not all fiber sources are created equal — some are particularly good at helping you poop regularly and in comfortable fashion.

Here are top 10 vegetables that help you poop and have a healthy bowel movement every day. These excellent high-fiber food choices also hints on how to use them most effectively to help you poop when necessary. You’ll be pooping like clockwork in no time!

10 Vegetables that Help You Poop

Spinach

There’s a reason Popeye ate his spinach—spinach is packed with both soluble and insoluble fiber, which help keep things moving smoothly through your digestive tract. One cup of cooked spinach contains around 7 grams of fiber.

Fruits and vegetables are key components to any healthy diet because they contain essential vitamins, minerals, antioxidants, and other nutrients that support good health. While we need some vitamins from external sources like supplements or food, our bodies actually produce most of what we need on their own.

Getting enough fruits and vegetables ensures you’re getting everything you need without all of those extra calories in dietary supplements.

Broccoli

The fiber in broccoli helps your body eliminate waste and other materials and is the reason that make broccoli one of the best vegetables that help you poop. For example, potassium helps your kidneys get rid of excess fluid. Foods high in fiber also slow down how quickly food passes through your intestines, giving your body more time to absorb nutrients.

Fiber can even help prevent hemorrhoids and constipation! The health benefits of broccoli aren’t just limited to your digestive system; it also contains many vitamins, minerals, antioxidants and phytochemicals (naturally occurring chemicals found in plants).

Broccoli is also a source of glucoraphanin—an antioxidant that may have anti-cancer properties. Just half a cup has more than 100 percent of your daily value for vitamin C—good news for fighting colds and infections!

Cauliflower

This is actually a cruciferous vegetable. It is loaded with vitamin C and K, which work together to help eliminate toxins from your liver and your bloodstream. This helps them get eliminated much faster, which is especially helpful if you are detoxing due to eating something disagreeable.

They also help your liver to maintain a good balance of good versus bad cholesterol, which not only helps you poop but it can help prevent heart disease as well.

In addition, they are high in fiber, which aids in digestion and makes you poop regularly because of its natural laxative effects. As an added bonus they are low calorie and only have about 22 calories per cup!

Carrots

Carrots are good for your skin, teeth, and eyes. And did you know they’re also good for your gut? Like many other vegetables, carrots help by keeping things moving in your intestines. I suggest eating about a half-cup of carrot sticks at every meal.

If you don’t like carrots raw, try making them into soup or even baby food! There are plenty of options out there to make vegetables taste great—I’m sure you’ll find one you like!

Fennel

Fennel is a powerful stomach and colon cleanser and is one of the best vegetables that help you poop. In fact, fennel is one of only a few herbs that has long been used as a laxative. The active ingredients in fennel are volatile oils called anethole and estragole.

According to Michael Tierra, FNP, author of The Way of Herbs, these oils stimulate nerve endings in your colon, which can help relieve constipation. Some people may have trouble digesting raw fennel seeds.

Try them boiled to make them easier on your system. Or you can try cooking with fennel as part of your regular diet — use it as you would celery in salads or sautéed vegetables.

Peas

Peas might look like vegetables but they’re actually seeds. That being said, they do a good job of helping you poop and you can even use them in smoothies to make them taste better! Blending fruits and vegetables together is a great way to hide your veggies from picky eaters.

No one will realize there are green peas in their smoothie! (And no, it won’t turn their teeth green!) The fiber content in peas helps regulate bowel movements so if constipation is an issue for you, adding some peaches to your diet might help.

Celery

The idea behind adding more celery to your diet is simple: The fibrous, crunchy veggie contains a compound called 3-n-butylphthalide (or 3nB), which gets your body to produce more of a hormone called acetylcholine.

Acetylcholine can help promote muscle contraction and improve bowel movements. To make sure you’re taking in enough celery each day, stick with raw veggies or vegetable juice when possible. Stick with organic celery as well, since conventionally grown celery has been found to have high levels of pesticides.

Remember that adding more celery might not be all you need to do in order to stimulate regular bathroom visits. A varied diet full of fresh fruits and vegetables will give your whole digestive system a healthy dose of fiber; foods rich in soluble fiber are especially effective at getting things moving along.

Fresh fruit also promotes healthy digestion by giving you extra vitamins, minerals, enzymes, phytonutrients and antioxidants throughout the day — so there’s no reason not to eat at least one serving every day for good health!

Pumpkin seeds

One of my personal favorites! It’s low in calories, high in fiber and protein, great for digestion and it doesn’t cause gas. If you have trouble moving your bowels, a few handfuls should do the trick.

The only downside is they are quite hard so if you can’t chew them then try grinding them up before eating (just don’t let anyone see you doing it!). Ground pumpkin seeds can be mixed with yoghurt and frozen into a Popsicle-type shape – delicious!

Add some raw pumpkin seeds to salads or your favorite trail mix to keep you regular. Pumpkin contains special compounds known as protease inhibitors which can help counter diarrhea caused by an imbalance of bacteria in your gut called dysbiosis.

Protease is an enzyme that breaks down proteins, particularly those found in our food. When excess proteases remain after consuming a meal they begin to break down proteins around us creating inflammation and pain.

Garlic

Garlic is a staple of any immune-boosting diet, and it’s also an effective treatment for constipation. It works by loosening up mucus in your digestive tract and stimulating gastric juices—both actions make it easier to go to the bathroom.

Adding garlic to your favorite recipes or munching on it raw is an easy way to include more garlic in your diet. Another option? Aged garlic extract supplements. Studies show they work just as well as eating fresh garlic, but without any of its odor—and fewer breath stains!

Ginger

Ginger is a great way to get your bowels moving, but also helps ease gas and bloating. It’s important to note that fresh ginger works best here; if you don’t have access to it, you can always pick up ginger capsules from your local health food store.

Mix 1 teaspoon of grated ginger with a little bit of water for maximum effectiveness. Be sure to follow up with plenty of fluids—it is spicy after all! Avoid taking ginger too late in the day, however; its stimulating effect could keep you awake long into the night.

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