This overlooked leafy green could help keep constipation away
Leafy green that may help relieve constipation named (Photo: Magnific)
Spinach isn't just a source of vitamins — it's also a natural ally for healthy digestion. Thanks to its high fiber and water content, it supports normal bowel function and may help relieve constipation when included in a balanced diet, according to Verywell Health.
What to eat if you're constipated
Registered dietitian and nutrition expert Lauren Manaker recommends choosing cooked leafy greens such as spinach. It provides fiber and plenty of water while being easy to add to a wide variety of meals.
Other good options include broccoli, Brussels sprouts, and sweet potatoes with the skin on.
Spinach contains fiber, which adds bulk to stool and helps it move through the digestive tract. Cooked spinach is particularly concentrated in fiber, providing a substantial amount per serving.
Its high water content also plays an important role, since fiber works best when there's enough fluid to keep stool soft and easy to pass. Spinach, like many vegetables, naturally contains plenty of water.
In addition, spinach feeds beneficial gut bacteria. A healthy gut microbiome is associated with smoother digestion, making the combination of fiber, water, and microbiome support especially valuable.
Easy ways to eat more spinach
Add a handful of spinach to a smoothie, where its flavor is barely noticeable. You can also stir it into scrambled eggs, soups, pasta sauces, or curries near the end of cooking, as it wilts in about a minute.
Fresh baby spinach works well as a salad base or as a filling for sandwiches and wraps. Frozen spinach is another excellent option because it keeps for months while retaining its nutritional value.
Healthy fats such as olive oil or avocado help your body absorb certain nutrients found in spinach, including vitamin K and beta-carotene. Spinach also pairs well with garlic, onions, and citrus fruits, which may also support gut health.
Simple tips to prevent constipation
- Eat enough fiber — about 25–35 grams per day. Good sources include vegetables, fruits (especially prunes, kiwi, and pears), berries, whole grains, bran, and legumes.
- Drink enough water. Most adults need about 1.5–2 liters (50–68 fl oz) of fluids daily, unless advised otherwise because of kidney or heart conditions. If you increase your fiber intake, be sure to increase your fluid intake as well.
- Stay physically active. Even 20–30 minutes of brisk walking each day can help improve bowel function.
- Develop a regular bathroom routine. Many people find it helpful to use the bathroom after breakfast, when the bowels tend to be most active.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
