A heavy stomach, days without going to the toilet, it’s not just a detail: chronic constipation makes you tired, gives headaches, nausea and bloating, as described in the Times of India. A deficit in
dietary fiber is among the common causes, while the goal is around 25 to 30 g per day in adults.
Good news, certain everyday vegetables can really revive the intestinal transit. Five star vegetables stand out: spinach, carrot, broccoli, sweet potato and cabbage. Each acts by a slightly different mechanism, which makes it possible to construct varied and effective plates.
5 vegetables that improve intestinal transit on a daily basis
Spinach provides mild fiber and magnesium, which helps the muscles of the intestine. A portion served several times a week is already enough to support the transit. The carrot provides fiber and pectin, useful for regulating both hard and overly liquid stools. Broccoli, a cruciferous vegetable rich in insoluble fiber, acts like a broom by increasing the volume of stools.
Sweet potato combines fiber and resistant starch when cooked and then cooled, which nourishes the gut microbiota like a prebiotic. A small portion of warm salad helps with regularity. White or curly cabbage mainly provides insoluble fiber, very useful in cases of sluggish transit, to be introduced in small quantities to limit gas.
Fiber, magnesium and microbiota: why these vegetables are effective
Most vegetables contain 80-95% water, which hydrates the intestinal contents if one drinks at least 1.5 liters per day. The soluble fiber in carrots or sweet potatoes forms a gel that softens stools, while the insoluble fiber in broccoli or cabbage swells with water and speeds up passage.
For its part, the magnesium in leafy vegetables like spinach has a slight laxative effect by retaining water in the intestine. The resistant starch in sweet potatoes and some fiber in broccoli serve as fuel for the gut microbiota, which produces short-chain fatty acids that help the colon contract.
Introduce these vegetables gently and know when to consult
It is important to increase fiber in stages, for example 50 g more vegetables every three or four days, by chewing well. Cruciferous vegetables such as broccoli and cabbage can cause gas in case of a sensitive intestine: gentle steaming and herbs such as cumin or fennel improve tolerance.
Walking every day and respecting the urge to have a bowel movement reinforce the effect of these foods.
Finally, consult without delay in the event of recent constipation after the age of 50, blood in the stools, unexplained weight loss, intense abdominal pain, fever or alternating diarrhea and constipation. In these situations, the five vegetables remain interesting for overall balance, but they do not replace the evaluation of a health professional.