Rich in fiber, these vegetables can help keep you regular.
Reviewed by Dietitian Lisa Valente, M.S., RD
Key Points
- Fiber-rich seasonal vegetables, like parsnips and beets, can help keep you regular.
- Eating a mix of soluble and insoluble fiber can help if you’re feeling constipated.
- Staying hydrated, eating enough fiber and moving your body can also help.
It’s natural to gradually swap summer salads for warmer and more comforting foods as the weather cools off. With this switch, you may find you’re eating fewer vegetables and possibly feeling a bit more constipated than usual. If you’re having trouble pooping regularly, loading up 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 stool, help retain water and make stool softer and easier to pass.” Curious which fall vegetables are best for helping you poop? Here are the top five that registered dietitians recommend.
1. Artichokes
Among all the vegetables in the produce section, artichokes are among the highest in fiber, with about 7 grams of fiber in one medium artichoke. That’s 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 have a balance of both soluble and insoluble fiber, a combination that research shows can increase the frequency of bowel movements and the symptoms surrounding constipation,” Katie Sullivan Morford, M.S., RD. “Much of the soluble fiber in artichokes is in the form of inulin, a prebiotic fiber that can support a healthy gut and bowel regularity.”
You may think of artichokes as a spring vegetable, but they’re also harvested in the fall. You can also find them year-round frozen, canned or jarred. Artichokes add nice flavor to salads, pasta dishes, and many other staples. You can also try them in soup, a breakfast tartine or a spaghetti squash nest.
2. Butternut Squash
One cup of cooked butternut squash contains nearly seven grams of fiber, including both soluble and insoluble fiber.
“Soluble fiber absorbs and holds onto water, forming a soft gel that can help make stools softer and bulkier and easier to pass,” says Carlyne Remedies, MS, RD. “This can help stool move through the bowel more efficiently and support regularity.”
Butternut squash works well in soups, salads, and roasted vegetable dishes. You can also get creative with it—it’s great in mac & cheese. “Try using it as a base for a pasta sauce or curry to increase the total fiber content of the meal,” Remedios says.
3. Sweet Potatoes
A medium-sized sweet potato contains about 4 grams of fiber—both soluble and insoluble— to help keep your digestion regular.
“Insoluble fiber adds bulk to stool and helps support regular bowel movements, while soluble fiber helps hold onto water and can contribute to softer stools,” Remedios says.
Additionally, sweet potatoes contain resistant starch, which can support healthy digestion, Morford says. “One clinical trial found that resistant starch intake increased the beneficial bacteria in the gut and helped alleviate constipation.”
Looking for a new way to enjoy this fall favorite? Whip up some sweet potato chips or consider making stuffed sweet potatoes with chickpeas and tomatoes.
4. Parsnips
A cup of cooked parsnips contains around 6 grams of fiber, which can help you work toward meeting your daily fiber needs. Fiber plays the important role of keeping food moving 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 to maintain a healthy gastrointestinal tract by protecting against constipation and intestinal diseases and disorders,” Melina says.
Melina recommends mashing parsnips with carrots, which are another good source of fiber. Or try whipping up 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 may 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 meaningful contribution to your overall fiber intake,” Pallian says.
Beets also contain bioactive compounds such as betalains and polyphenols that may offer additional gastrointestinal health benefits.
You have lots of options for working 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
- Hydrate, hydrate, hydrate. “Drinking enough fluids helps keep stool softer and can make bowel movements easier,” Pallian says. “Hydration becomes especially important when increasing fiber intake because water helps fiber do its job.”
- Move your body. Research shows that regular physical activity may reduce your chances of becoming constipated. Walking, swimming, cycling, and running are all good options.
- Eat other fiber-rich foods besides 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,” Pallian says.
- Enjoy a morning coffee if it helps keep you regular. “Plenty of those who are regular coffee drinkers may be well aware of the need to be near a bathroom after their morning cup,” Morford says. “Although it’s not the case for everyone, research does show that drinking coffee can stimulate bowel movements.”
Our Expert Take
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.