Constipation? This is The Best Vegetable for The Job, According to Dieticians

Constipation and Fiber

Constipation, characterized by difficulty passing stool, can often be managed by adjusting your diet. One of the biggest factors in digestive health is fiber intake. According to dietitian Nichole Dandrea-Russert, less than 5% of Americans get enough fiber, which is essential for maintaining regular bowel movements.1 Fiber helps bulk up stool and improve gut health, making it easier to pass waste.

The Best Veggie for the Job – Green Peas

If you’re looking for a natural remedy to relieve constipation, green peas are your answer. These tiny legumes are packed with fiber and nutrients, making them an ideal choice. A single cup of cooked green peas contains 9 grams of fiber, providing 32% of your daily recommended intake. Both insoluble and soluble fiber are found in peas, with insoluble fiber adding bulk to stool, speeding up digestion, and promoting more effortless bowel movements.

Hydration and Fluid Content

In addition to fiber, staying hydrated is key to preventing constipation. Green peas not only provide fiber but are also made up of almost 80% water, according to the USDA. This high water content works in tandem with the fiber to soften stools and make them easier to pass. Dietitian Emily Maus emphasizes that hydration is critical to keeping your digestive system functioning smoothly.

Magnesium – The Secret Constipation Fighter

Green peas are also rich in magnesium, a mineral that plays a role in easing constipation. Magnesium helps draw water into the intestines, which can soften stool and improve bowel movement frequency. A cup of green peas provides 15% of your daily magnesium needs, offering another reason why this veggie is the go-to choice for constipation relief.

How to Incorporate Green Peas Into Your Diet