Green Peas: Natural Relief for Constipation with Moisture and Fiber

Constipation is a common digestive problem that affects many people around the world. It occurs when you have difficulty passing stool or have fewer than three bowel movements per week. Constipation can cause discomfort, bloating, gas, and even serious complications like hemorrhoids or fecal impaction.

There are many factors that can contribute to constipation, such as low-fiber diet, dehydration, lack of physical activity, medication side effects, stress, or underlying medical conditions. However, one of the simplest and most effective ways to prevent and treat constipation is to eat more fiber-rich foods, especially vegetables.

Vegetables are not only good sources of fiber, but also contain water, vitamins, minerals, and antioxidants that can benefit your overall health and digestion. Among the many vegetables that can help you poop, green peas stand out as one of the best choices. Green peas are small, round, green seeds that are usually eaten as a side dish or added to soups, salads, casseroles, or other dishes. They have a sweet and starchy flavor and a crunchy texture.

Green peas are not only delicious, but also nutritious. They are low in calories, high in protein, and rich in various nutrients, such as vitamin C, vitamin K, folate, iron, manganese, and phosphorus. They also have several properties that make them particularly helpful for relieving constipation.

In this article, you will learn about:

Rich in Insoluble Fiber
High Moisture Content
Good Source of Magnesium
Other Vegetables that Aid in Relieving Constipation
How to Include Green Peas in Your Diet
Potential Side Effects of Eating Too Many Green Peas
Frequently Asked Questions
- Can green peas cause gas or bloating?
- Are frozen green peas as good as fresh ones?
References

Rich in Insoluble Fiber
High Moisture Content
Good Source of Magnesium
Other Vegetables that Aid in Relieving Constipation
How to Include Green Peas in Your Diet
Potential Side Effects of Eating Too Many Green Peas
Frequently Asked Questions
- Can green peas cause gas or bloating?
- Are frozen green peas as good as fresh ones?
References

Rich in Insoluble Fiber

In one cup of cooked peas, there are 9 grams of fiber, accounting for 32% of the daily intake. According to data from the Endotext endocrinology website, about 70% of these 9 grams of fiber is insoluble fiber. This type of fiber increases the volume of stool, speeding up the passage through the digestive tract, making it particularly effective in relieving constipation.

The remaining 30% of fiber in peas is soluble fiber, which helps absorb water in the digestive process. Soluble fiber also aids in relieving diarrhea and reduces the risk of heart disease. Nutritionist Dandrea-Russert emphasizes the importance of both types of fiber for overall digestive system health, as most fiber-rich foods contain both types.

Insoluble fiber is found mainly in the skins and seeds of fruits and vegetables, as well as in whole grains, nuts, and legumes. Peas are a good example of a legume that is rich in both insoluble and soluble fiber. A recent study by researchers from the University of Otago found that increasing the intake of legumes, such as peas, beans, and lentils, can improve bowel function and reduce the risk of colorectal cancer.

High Moisture Content

Nutritionist Emily Maus points out that sufficient daily water intake is key to preventing and treating constipation. Hydration is crucial for softening stool and facilitating easier elimination. Since soluble fiber absorbs water, the combination of both is essential for smoother bowel movements.

Nutritionist Kaytee Hadley also highlights that peas are a high-fiber and high-moisture vegetable. According to USDA data, peas have an almost 80% moisture content, which is higher than many other vegetables, such as carrots, broccoli, and cauliflower. This means that eating peas can help increase your fluid intake and prevent dehydration, which can worsen constipation.

However, drinking enough water is still important, especially if you are increasing your fiber intake. The Academy of Nutrition and Dietetics recommends drinking at least 8 cups of water per day, or more if you are physically active, pregnant, or breastfeeding. You can also get water from other sources, such as fruits, soups, teas, and juices, but be mindful of the sugar and calorie content of these beverages.

Good Source of Magnesium

Another reason why peas can help with constipation is their high magnesium content. Magnesium is a mineral that plays a vital role in regulating bowel movements. A large-scale study involving 9,519 adults found that those who consumed more magnesium in their diet had lower rates of constipation. This is because magnesium attracts water to the stool, making it softer and easier to pass. One cup of cooked peas provides about 62 mg of magnesium, which is 15% of the daily value for this mineral. Therefore, eating peas can help you meet your magnesium needs and prevent constipation.

Other Vegetables that Aid in Relieving Constipation

Peas are not the only vegetables that can help you relieve constipation. There are many other plant foods that can improve your digestive health and prevent constipation. Some of them are:

Vegetable	Benefits for Constipation
Cauliflower	Cauliflower is rich in fiber, especially insoluble fiber, which adds bulk to the stool and stimulates peristalsis. One cup of raw cauliflower contains 2.1 g of fiber, which is 8% of the daily value.
Spinach	Spinach is another good source of magnesium and insoluble fiber, both of which can help with constipation. Spinach also contains nitrates, which can relax the smooth muscles of the gastrointestinal tract and facilitate bowel movements. One cup of cooked spinach provides 157 mg of magnesium, which is 37% of the daily value, and 4.3 g of fiber, which is 17% of the daily value.
Asparagus	Asparagus is high in water content and fiber, which can hydrate the stool and prevent constipation. Asparagus also contains prebiotics, such as fructooligosaccharides and inulin, which can feed the beneficial bacteria in the gut and improve intestinal motility. One cup of cooked asparagus contains 2.8 g of fiber, which is 11% of the daily value.
Jerusalem artichokes	Jerusalem artichokes, also known as sunchokes, are a good source of inulin, a type of soluble fiber that can act as a prebiotic and nourish the intestinal microbiota. A healthy gut flora can help prevent constipation by producing short-chain fatty acids, such as butyrate, that can modulate the intestinal barrier function and motility. One cup of raw Jerusalem artichokes contains 10.6 g of fiber, which is 42% of the daily value.

Potential Side Effects of Eating Too Many Green Peas

Green peas are generally considered a healthy and nutritious food, but they may also have some drawbacks if consumed in excess. Here are some of the potential side effects of eating too many green peas:

Gas and bloating: Green peas contain complex carbohydrates called oligosaccharides, which are not easily digested by the human body. These carbohydrates are fermented by bacteria in the large intestine, producing gas and causing bloating. This can be especially problematic for people with irritable bowel syndrome (IBS) or other digestive disorders. To reduce the gas and bloating from green peas, it may help to soak them overnight, cook them thoroughly, or eat them with other foods that aid digestion, such as ginger or fennel.
Antinutrients: Green peas also contain antinutrients, such as phytic acid and lectins, which can interfere with the absorption of minerals, such as iron, zinc, and calcium. Phytic acid can bind to minerals and form insoluble complexes, reducing their bioavailability. Lectins are proteins that can bind to the cells lining the digestive tract and cause inflammation, damage, or leakage. To reduce the antinutrient content of green peas, it may help to soak, sprout, or ferment them before cooking.
Allergic reactions: Green peas are a common allergen, especially among children. Some people may experience allergic reactions to green peas, such as itching, swelling, hives, wheezing, or anaphylaxis. People who are allergic to green peas may also be allergic to other legumes, such as peanuts, soybeans, or lentils. To prevent allergic reactions, it is important to avoid green peas and any products that contain them, such as soups, sauces, or snacks. People with a history of severe allergic reactions should also carry an epinephrine auto-injector in case of emergency.

Frequently Asked Questions

Can green peas cause gas or bloating?

Yes, green peas can cause gas or bloating in some people, due to their high content of oligosaccharides, which are complex carbohydrates that are not easily digested by the human body. These carbohydrates are fermented by bacteria in the large intestine, producing gas and causing bloating. This can be especially problematic for people with irritable bowel syndrome (IBS) or other digestive disorders. To reduce the gas and bloating from green peas, it may help to soak them overnight, cook them thoroughly, or eat them with other foods that aid digestion, such as ginger or fennel.

Are frozen green peas as good as fresh ones?

Frozen green peas are almost as good as fresh ones in terms of nutrition and quality, as long as they are frozen soon after harvesting and stored properly. Freezing can help preserve the vitamins, minerals, antioxidants, and flavor of green peas, as it slows down the enzymatic and microbial degradation that occurs in fresh peas over time. However, freezing can also cause some loss of water-soluble vitamins, such as vitamin C, due to blanching, thawing, or cooking. Therefore, it is advisable to consume frozen green peas within a few months of freezing and to avoid overcooking them to retain their nutritional value.