Constipation is a common condition affecting people of all ages. It occurs when stool passes through the large intestine too slowly, becoming hard, dry, and difficult to eliminate. While there are many medical treatments available for constipation, some people look to home remedies and lifestyle changes as safer, gentler options to get things moving again.
One potential home remedy is broccoli cheddar soup. Some claim this creamy, fiber-rich soup may help alleviate constipation when consumed regularly. Below is an in-depth look at the evidence behind this claim.
What causes constipation?
Constipation has many possible causes, including:
- Not enough fiber in the diet
- Dehydration
- Lack of physical activity
- Certain medications
- Various medical conditions
- Stress
- Travel or schedule changes
- Pregnancy
- Resisting the urge to have a bowel movement
In many cases, insufficient fiber intake and fluid intake are major contributing factors. Fiber gives stool bulk and moisture to pass more easily. When fiber intake is low, stools can become dry and difficult to pass.
How fiber helps with constipation
Fiber is a type of carbohydrate found in plant foods. Unlike other carbs, it cannot be broken down and absorbed by the body. Instead, fiber passes through the intestines undigested.
There are two main types of fiber:
- Soluble fiber – Dissolves in water to form a gel-like consistency. Found in foods like oats, nuts, beans, lentils, and some fruits and veggies.
- Insoluble fiber – Does not dissolve in water. Found in foods like wheat bran, vegetables, and whole grains.
Both types of fiber help prevent constipation in different ways:
- Insoluble fiber bulks up stool and speeds up transit time through the intestines.
- Soluble fiber absorbs water to soften and add bulk to stool.
Eating enough fiber increases stool frequency, improves consistency, and makes elimination easier. Most health organizations recommend 25-30 grams of fiber per day.
Broccoli cheddar soup nutrition
Broccoli cheddar soup contains several ingredients that can combat constipation, including:
- Broccoli – A fiber-rich cruciferous vegetable providing insoluble fiber.
- Cheddar cheese – A good source of protein and calcium.
- Milk/cream – Provides fluid and fat to help keep stool soft.
- Onions – Contain prebiotics to support healthy gut bacteria.
- Potatoes – An excellent source of soluble fiber.
One cup of broccoli cheddar soup may provide around 5-10 grams of fiber, depending on the recipe. This significant dose of fiber makes it a potential natural laxative.
Nutrition facts for 1 cup broccoli cheddar soup:
| Nutrient | Amount |
|---|---|
| Calories | 230 |
| Fat | 16 g |
| Carbohydrates | 12 g |
| Fiber | 2-5 g |
| Protein | 12 g |
| Vitamin A | 45% DV |
| Vitamin C | 70% DV |
| Calcium | 25% DV |
| Iron | 10% DV |
As you can see, one serving provides a good amount of fiber, vitamins, minerals and protein.
Research on broccoli, potatoes, and constipation relief
Very few studies have looked specifically at broccoli cheddar soup for constipation. However, research has been done on some of its key ingredients:
- Broccoli – A 2017 study found broccoli can increase stool frequency and improve consistency. The high fiber binds to bile acids and speeds up transit time.
- Potatoes – Boiled, mashed, or baked potatoes provide resistant starch, a prebiotic fiber. One study found resistant starch from potatoes may reduce constipation.
- Cheddar cheese – Some small studies indicate aged cheeses like cheddar may have a mild laxative effect. The probiotics and fatty acids may impact digestion.
Additionally, combining soluble and insoluble fibers together, as this soup does, may be more effective for MIR than a single source alone.
Tips for making broccoli cheddar soup for constipation relief
To maximize the constipation-fighting benefits of broccoli cheddar soup, consider these tips:
- Use fresh broccoli florets, not frozen – Fresh has more fiber.
- Leave broccoli stalks attached for extra fiber.
- Add boiled cubed potatoes with skin on.
- Use real cheddar cheese for probiotics.
- Sub milk for half-and-half or cream for added fat.
- Season with onions, garlic, salt and pepper.
- Garnish with whole grain croutons for crunch.
- Avoid heavy cream-based soups which can be constipating.
How often to eat broccoli cheddar soup for constipation
There are no guidelines on optimal frequency. However, aiming to eat broccoli cheddar soup 3-4 times per week may offer constipation relief. Benefits are likely dose-dependent, so the more you eat, the greater impact it will have.
Be sure to introduce it gradually alongside a balanced diet. Consuming large amounts of fiber from soup alone can backfire and make constipation worse if you aren’t used to that level of intake.
Other tips for preventing constipation
While broccoli cheddar soup may help get things moving, it’s most effective when combined with other lifestyle measures. Additional ways to alleviate and prevent constipation include:
- Drink plenty of fluids. Aim for 8 cups of water daily.
- Exercise regularly to stimulate the bowels.
- Establish a toilet routine and don’t delay when you feel the urge.
- Eat more high-fiber foods like fruits, vegetables, beans, lentils, and whole grains.
- Limit processed foods low in fiber.
- Take a fiber supplement like psyllium or methylcellulose.
- Reduce stress through yoga, meditation, or relaxation techniques.
- Consider probiotic supplements to support healthy gut flora.
See your doctor if lifestyle remedies don’t work. Underlying medical issues may need treatment.
Possible downsides of broccoli cheddar soup
Broccoli cheddar soup has potential drawbacks to consider as well:
- May cause gas or bloating when fiber intake is suddenly increased.
- Contains dairy, which some people are intolerant to.
- Can be high in calories, fat, and sodium if not homemade.
- Efficacy not backed by extensive research.
- May interact with certain medications.
Talk to your doctor before trying, especially if you take any constipation medications, have a gastrointestinal disease, or dairy allergy.
The bottom line
When made with natural ingredients, broccoli cheddar soup provides a good dose of fiber, fluid, and nutrients that may help get stool moving. Enjoying a bowl 3-4 times per week as part of a high fiber diet can promote regularity. While no food alone is a miracle cure, this tasty soup can be an effective component of your constipation relief toolkit when combined with other lifestyle strategies.
Sample broccoli cheddar soup recipe
Try making this delicious fiber-filled soup at home:
Ingredients:
- 2 Tbsp olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 4 cups chicken or vegetable broth
- 4 cups chopped broccoli florets and stems
- 2 medium russet potatoes, peeled and cubed
- 1/4 cup flour
- 2 cups milk
- 1 cup grated sharp cheddar cheese
- 1/4 tsp ground black pepper
- Dash of nutmeg
Instructions:
- Heat oil in a soup pot over medium heat. Add onion and cook 5 minutes until translucent.
- Add garlic and cook 1 minute more. Pour in broth and bring to a boil.
- Add broccoli, potatoes, salt and pepper. Reduce heat and simmer 10 minutes until potatoes are tender.
- In a small bowl, whisk flour into the milk until smooth. Pour into the soup.
- Simmer 5 more minutes until soup thickens. Remove from heat and stir in 3/4 of the cheese.
- Puree half the soup in a blender or with an immersion blender. Return to pot.
- If too thick, add more milk. Adjust seasoning as needed.
- Garnish bowls with remaining cheese and nutmeg.
This makes about 6 servings. Store leftovers in the refrigerator up to 4 days.