Eggplant is a delicious addition to any meal, but does it make you poop? I’ve done my research and here is what I discovered.
Eggplant contains both soluble and insoluble fiber, making it an excellent natural laxative when eaten in the right quantities. Soluble fiber makes poop hold onto water, making it larger and softer, whereas insoluble fiber gives weight to stools. This combination makes it easier and quicker to poop more.
Keep reading to find out how much eggplant you should eat for constipation relief, as well as who should avoid it and how to eat it for constipation relief.
How Many Eggplants Should You Eat For Constipation Relief?
Since eggplant is known to increase inflammation, it may be a good idea to limit your intake of eggplant if you are prone to chronic inflammatory conditions such as arthritis.
If your inflammation levels are low, then you can safely enjoy eggplant and other nightshades daily in moderation.
While there is no definitive daily allowance for eggplant available online, about one cup per day (96 grams) is sufficient to provide you with your nutritional requirements without overdoing it.
Remember, everything in moderation!
Who Should NOT Eat Eggplant?
Eating eggplant is generally safe for most people, however, there are certain groups of people who may experience adverse effects due to eggplant consumption. If you suspect you may be one of them, then read below:
People with low iron
According to MedicalNewsToday, eggplant contains nasunin, which is a phytochemical known to bind with iron and remove it from cells. This process is known as iron chelation and is only useful for those who suffer from too much iron in their system.
People with low iron, on the other hand, should certainly avoid consuming large quantities of food that contains nasunin, such as eggplants.
People with eggplant allergies
In rare cases, one or more compounds can trigger an allergic reaction. The main cause of this appears to be a lipid transfer protein found in eggplant. Some typical symptoms of an allergic reaction are:
- difficulty breathing
If you do experience any of these symptoms, you could have anaphylaxis which can be life-threatening. It is therefore recommended that you seek urgent medical help!
People with kidney stones
Eggplants contain oxalates, which can contribute to kidney stone formation in certain people. People who are most vulnerable are those who are more prone to absorbing oxalates.
If you know you are prone to kidney stones and have experienced them before, eggplant may not be a suitable remedy for constipation.
Additional Side Effects of Eggplant
Even people with no pre-existing conditions can experience some adverse side effects when consuming eggplant, especially when eaten in excess. With that being said, here are some important side effects you should be aware of:
Can provide more potassium and fiber than needed
Eggplant is an excellent source of folate, potassium, and fiber. These are all compounds that are beneficial for our overall health. However, they do come with their own set of side effects!
One whole eggplant that weighs 458 grams meets 29% of your daily potassium intake. Since almost all vegetables contain potassium, you may end up consuming more than you need and this can result in nausea and vomiting.
Additionally, one eggplant can meet a whopping 56% of your daily fiber requirements, and too much fiber can result in constipation, diarrhea, or difficulty in absorbing nutrients.
Solanine poisoning (increases inflammation)
Eggplants are a member of the nightshade family. Nightshades contain alkaloids, and this includes solanine, which has the potential to be toxic (solanine protects plants while they are still developing).
Consuming the leaves or tubers of these plants can result in symptoms such as a burning throat, nausea, vomiting, and heart arrythmias. Scarily, the reaction can even prove to be fatal!
Fortunately, eggplants contain only moderate quantities of solanine, meaning eating eggplant in small to moderate amounts is unlikely to cause you any trouble.
7 Surprising Benefits Of Eggplant
1. Excellent source of vitamins and minerals
The vitamin and mineral content of eggplants is pretty impressive! Eggplants are an excellent source of the following:
- vitamin K
- vitamin B6
- vitamin C
- folic acid
2. Assists with digestion
The high fiber content in eggplants makes it a crucial food to help maintain a balanced diet and improve the health of your GI system. If you suffer from constipation and need to get things moving, then eggplant is your new friend!
3. Improves heart health
The fiber found in eggplants does more than just make you poop! It also helps to promote heart health. This is because fiber reduces the amount of cholesterol that your body absorbs by binding it with your digestive system’s bile so your body gets rid of it naturally.
4. Prevents cancer
Antioxidants are one of the human body’s best defenses against cancer, as well as various other infections. One of the many benefits of incorporating eggplant in your diet is that you are ingesting a natural antioxidant known as manganese. High levels of manganese in the body can work towards ensuring that your organs are protected.
5. Promotes bone health
The purple shade of the eggplant does more than just make it pretty to admire! The natural compounds in the plant create this coloration and have actually been linked to reduced osteoporosis, stronger bones, and increased bone density. Additionally, the calcium and iron found in eggplants are vital for improving and preserving bone health.
6. Prevents anemia
A deficiency in iron can be very dangerous to your health, as it can result in anemia in some cases. This is characterized by a general feeling of fatigue and weakness that is caused by lacking healthy red blood cells to carry oxygen throughout the body. Eating eggplant, which is high in iron, can help to combat anemia.
7. Promotes brain functioning
Eggplants are packed with natural chemicals known as phytonutrients, which are known to improve mental health. This is a result of increased blood flow throughout the body and into the brain. By delivering more blood to the brain, phytonutrients can help body memory by stimulating neural pathways to develop.
How To Prepare Eggplant For Constipation Relief
On top of being absolutely delicious, eggplants are rich in both soluble and insoluble fiber, as well as cellulose, making eggplant excellent for digestion and constipation relief.
Here’s what you’ll need:
- 1 eggplant
- 1 tablespoon of sea salt
- 1/2 cup warm water
- 4-6 cups of cold water
- 2 tablespoons of oil (vegetable, canola, or olive oil; or cooking spray)
- more sea salt, balsamic vinegar, chopped tomatoes, and basil
Here’s what to do:
Step 01. Chop the eggplant into the shape or size you desire. Make sure you trim off and throw away the stem and the ends. Set it aside.
Step 02. In a big bowl, dissolve the salt in 1/2 cup warm water. Once the salt is dissolved, throw in 4-6 cups of cold water, mixing it well.
Step 03. Place the eggplant into the saltwater. Set a plate or pot lid that is slightly smaller than the top of the bowl over the eggplant to keep the pieces submerged. Leave it for 30 minutes.
Step 04. Heat the oven to 375 F.
Step 05. Once the eggplant has soaked, drain it, and dry the pieces with paper towels or a clean kitchen towel. Next, place the eggplant on a baking sheet in a single layer. Do not overlap. Leave some space between the pieces do they bake properly.
Step 06. Gently brush or spritz with the oil. Turn all the pieces over and brush or spray the opposite side. Bake until the underside has browned sufficietly (about 10 to 15 minutes). Turn the pieces over and bake until that side is completely browned. Wait 10 more minutes.
Step 07. Serve the baked eggplant in a recipe or serve independently sprinkled with salt, balsamic vinegar, or finish with chopped tomatoes and basil as some toppings.