Washington, D.C. — Constipation is one of the most common digestive complaints in the United States, affecting an estimated 33 million adults. But according to gastroenterologist Dr. David D. Clarke, there’s one simple change that can make a major difference: eating more plant foods.
Plant-based foods such as fruits, vegetables, whole grains, beans, nuts, and seeds are loaded with fiber and prebiotic compounds that keep digestion regular and support healthy gut bacteria.
Why Plant Foods Help You Stay Regular
Many people don’t get enough fiber in their diet, which can slow digestion and make bowel movements uncomfortable. As explained by Dr. Clarke, different kinds of plant fibers work together to keep things moving.
“Fiber and water work together to keep bowel movements soft and regular,” says Dr. Clarke. “Dehydration leads to firmer and less frequent stools.”
According to EatingWell, the key benefits of plant foods for digestion include:
They Soften Things Up
Plant foods are rich in soluble fiber, which draws water into the colon and helps soften stool. It creates a gel-like consistency — similar to chia pudding — making it easier and more comfortable to pass.
Foods rich in soluble fiber include:
- Oats and beans
- Nuts and seeds
- Fruits and vegetables such as apples, carrots, and citrus
They Give You a Push
Insoluble fiber doesn’t dissolve in water. Instead, it adds bulk to stool and stimulates intestinal muscles to move waste through the body faster.
Best sources of insoluble fiber:
- Whole grains (especially wheat and brown rice)
- Legumes and vegetables
- Nuts and seeds
“By increasing the volume of your stool, insoluble fiber helps stimulate your intestinal muscles to push stool out quicker—goodbye, constipation!” explains Clarke.
They Feed Your Good Gut Bacteria
Plant foods also contain prebiotics, a type of fiber that nourishes the healthy bacteria in your digestive tract. Studies show that prebiotics can improve stool consistency and frequency while reducing bloating.
Prebiotic-rich foods include:
- Garlic, onions, and leeks
- Bananas and apples
- Whole grains, mushrooms, and Jerusalem artichokes
They Strengthen Gut Health
Certain plant foods contain resistant starch, a prebiotic found in beans, legumes, and cooled starchy foods like potatoes and pasta. When fermented in the colon, it produces short-chain fatty acids (SCFAs) that reduce inflammation and strengthen the intestinal barrier.
“The more plants you eat, the more SCFAs your gut produces — helping prevent harmful bacteria from taking over,” Clarke noted.
Simple Strategies to Add More Plants
If your diet is low in fiber, start slow and build up gradually. Increasing plant foods too quickly can cause gas or bloating.
Here are some expert-recommended tips:
- Add a plant to every meal. Include at least one fruit, veggie, bean, or grain per plate.
- Keep pre-chopped produce handy. Save time by buying ready-to-use veggies and fruits.
- Stock up on frozen or canned options. Low-sodium beans and frozen veggies are convenient and budget-friendly.
- Hydrate consistently. Aim for plenty of water throughout the day to help fiber do its job.
- Increase variety. Mix fruits, vegetables, grains, and seeds to balance different fiber types.
The Expert Take
Whether you’re dealing with occasional constipation or just want smoother digestion, a plant-rich diet can make a big difference.
“Plant foods tend to be rich in fiber, one of the most important nutrients for good gut health,” Dr. Clarke explains. “Their fiber helps draw water into stool and adds bulk to it, making it easier to pass.”
So next time you plan a meal, think colorful and fiber-filled — your gut will thank you.
What are your favorite ways to add more plant foods to your day? Share your ideas in the comments below.
