Kale is a nutrient-dense superfood that is taking the world by storm! But does it help you poop? I’ve done some research and here’s what I learned!
According to MedicalNewsToday, kale is high in both fiber and water which helps to prevent constipation and promote regular bowel movements and a healthy digestive tract. However, since kale is a cruciferous vegetable it may cause gas and bloating if consumed raw, so it’s always better to eat it boiled.
Keep reading to discover whether kale really does change the color of your poop, as well as other leafy greens that will promote regularity!
Does Kale Make You Poop Black?
You may have heard a rumor or possibly even experienced this yourself—kale turning your poop black! But does it really turn your poop black, or could it be something else?
Well, eating a lot of deeply pigmented green leafy vegetables, such as spinach and kale, can turn your poop a shade of green, rather than black. This is nothing to be concerned about and is likely due to the chlorophyll, a green pigment found in plants that allows them to absorb sunlight.
Since kale also contains insoluble fiber, you can expect large, healthy green poops!
Black poop, on the other hand, is likely due to eating black foods or taking iron supplements. If you suspect it may be more serious, black poop could indicate blood in your stools and complications in the upper digestive tract (although unlikely).
Do All Leafy Greens Make You Poop? Here’s 10 That Do!
While kale is likely to make you poop, there are other tastier leafy greens that will not only promote regularity but will also reduce your risk of chronic disease, according to NCBI research. Here are the winning picks:
Watercress leaves contain digestive enzymes which can promote smoother digestion. The chlorophyll found in this plant gives it that green tinge which is super rich in digestive enzymes that assist the body to fully absorb and utilize all the nutrients in a meal.
Plus, each serving of watercress (one cup) only contains 4 calories! Not only that, but one cup will deliver one-quarter of your recommended daily dose of vitamin A, C, and one gram of protein.
2. Chinese Cabbage
Chinese cabbage, otherwise known as napa cabbage, is packed with antioxidants that fight free radicals and protect against diseases such as heart disease and cancer, according to mavendoctors.com.
It also contains plenty of iron, vitamin A, C, calcium, protein, fiber, as well as some carbohydrates to give you that extra kick! Plus, it only contains 9n calories per cup, so you can enjoy as much as you like guilt-free!
3. Swiss Chard
Chard is an excellent leafy green as it feeds “healthy” bacteria in the gut and promotes regular bowel movements. It also helps to maintain good cholesterol levels and slows down digestion, this stabilizing blood sugar levels.
Just one cup of cooked Swiss chard contains 4 grams of fiber, which is 15% of your RDI.
4. Beet Greens
Only one cup of beet greens contains approximately 5% of the iron and calcium and iron that you need for the entire day! It also contains 2 carbohydrates, 1 gram of fiber, and 1 gram of protein. Eat some beet greens to bulk up your stool and promote regularity!
Plus, only one cup of beet greens contains as little as 8 calories.
I’m sure you’re not surprised to see this one on the list! Classic spinach leaves contain over half of your daily vitamin A requirements and are also an excellent source of fiber, iron, magnesium, phosphorus, copper, and potassium—the perfect minerals for pooping!
Plus, spinach only contains 7 calories per cup, making it a guilt-free addition to any meal!
6. Chicory Greens
Chicory greens are known for their mild laxative effect, as well as the fact that they help to minimize swelling. Additionally, chicory is also a great source of beta-carotene, fiber, and B vitamins such as folate and riboflavin.
Plus, one cup only contains 7 calories!
7. Leaf Lettuce
The perfect partner for your sandwich or salad, leaf lettuce contains only one calorie per cup! It also contains trace amounts of vitamins A, C, K, and B!
Leaf lettuce also contains insoluble fiber, which makes it yet another great option if you are looking for constipation relief.
One cup of parsley contains two grams of protein an fiber, as well as all the vitamin A and C you need per day, as well as a quarter of your iron requirements. Not too bad at all!
9. Romaine Lettuce
Romaine lettuce is extremely low in calories (only one calorie per cup) and is also packed with all the minerals and nutrients your body requires for a healthy gut and digestive system.
Romaine lettuce contains phosphorus, copper, magnesium, iron, as well as potassium.
10. Collard Greens
This southern green is packed with calcium and vitamins A, C, K, B, and E! It also contains protein and fiber (one gram each), making it the last, but not least, poop-inducing leafy green on this list!
How Do You Stimulate a Bowel Movement Quickly? 10 Simple Methods!
According to Healthline, there are various ways that you can stimulate a bowel movement that is quick, easy, and extremely effective! If you’re tired of feeling blocked up, then keep reading for some quick relief:
1. Take a Fiber Supplement
Fiber supplements are extremely effective and easily available at your nearest pharmacy. If you suspect your constipation may be due to your diet and lack of fiber, then this is the way to go! They work by adding bulk and volume to your stools, which pushes them more quickly through your intestines and out your system.
Not sure where to get them from? You can get them online through Amazon!
2. Eat Some Fiber
Your other alternative is to simply eat some foods that contain fiber. Not sure which foods? Here’s your best options:
- Rice and beans
- Fibrous vegetables and fruits
- Whole-grain breads or cereals
Also, make sure that you drink tons of water as you eat these foods! This will help to push your stools further through your system and speed up the whole process.
3. Down a Glass of Water
This one is simple yet effective! Simply keeping yourself properly hydrated can ensure that you have regular bowel movements. Sticking to 6-8 glasses per day is a great limit to set for yourself!
If you do usually drink sufficient water and are still constipated, try drinking a very large glass of cold water in one go! This alone may trigger a bowel movement.
4. Take a Laxative Stimulant
If none of the above have worked for you, then you can opt for a laxative stimulant as a last resort. These work by inducing a bowel movement through squeezing the intestines.
You can get yourself some stimulants OTC at your nearest pharmacy. Some popular and effective options are:
- Bisacodyl ( such as Dulcolax, Ducodyl, Correctol)
- Senna-sennosides (or Senokot)
5. Take an Osmotic Laxative
Osmotic laxatives function slightly differently to stimulant laxatives in that they are designed to move fluids through the colon more swiftly, inducing a bowel movement.Some popular examples are:
- Magnesium hydroxide (or Phillips Milk of Magnesia)
- Polyethylene glycol (MiraLAX)
- Magnesium citrate
- Lactulose (or Kristalose)
6. Try a Stool Softener
One very common cause of constipation, as we know, is dehydration. This can lead to dry, hard stools that are difficult to pass. The purpose of a stool softener is to add moisture to the stools by drawing water from the intestines. This makes it much easier for the stools to leave your body.
7. Try an Enema
There are various types of enemas that you can try to help you go! Enemas help by softening the stools to a point where they are soft enough to pass through and exit the body. Some typical examples of enemas include soapsuds, sodium phosphate, and tap water enemas.
8. Try a Suppository
Rectal suppositories are excellent methods for promoting bowel movements as they also soften the stools. You can try a bisacodyl or glycerin suppository, which you should be able to find at your nearest pharmacy.
9. Get Squatting
Place a small footstool in your bathroom the next time you attempt to poop. Simply place your feet on a stool in front of the toilet while you poop so that your body resembles a squatting position rather than a seated position. This will help you to pass stools without needed to strain.
10. Get Moving
Simply doing some light aerobic exercise such as jogging, walking, or swimming can stimulate a bowel movement by enhancing blood flow throughout your abdomen.
Light exercise, such as walking or jogging, can encourage bowel movements by increasing blood flow throughout your abdomen.