Constipation is a common condition affecting people of all ages. It is characterized by infrequent, difficult, or incomplete bowel movements. Some common symptoms include stool that is hard, dry, and lumpy, straining during bowel movements, a sensation of incomplete emptying, bloating, and abdominal discomfort. While constipation is rarely serious, it can negatively impact quality of life. As such, finding natural remedies to help relieve constipation can be beneficial. One home remedy that some people try is broccoli and cheese soup. But is this combination actually effective for treating constipation? Let’s take a closer look.
What Causes Constipation?
There are a few key factors that contribute to constipation:
- Low fiber diet – Fiber adds bulk to stool and helps move it through the intestines. A low fiber diet can lead to hard, dry stools.
- Dehydration – Being dehydrated can cause stool to become dry and difficult to pass.
- Lack of physical activity – Exercise helps stimulate the muscles of the intestines.
- Certain medications – Medications like opioids, antacids, diuretics, and antidepressants may cause constipation as a side effect.
- Stress and anxiety – These can interfere with the normal functioning of the muscles in the colon.
- Ignoring the urge to have a bowel movement – This causes stool to remain in the colon for too long, absorbing more water and becoming harder to pass.
- Certain medical conditions – Examples include irritable bowel syndrome (IBS), hypothyroidism, diabetes, and celiac disease.
As you can see, diet and lifestyle factors play a major role in contributing to constipation.
Why Broccoli and Cheese Soup May Help
There are a few reasons why broccoli and cheese soup may be beneficial for constipation:
Broccoli is high in fiber
One cup of chopped broccoli contains around 5 grams of fiber. This is a significant amount, providing close to 20% of the daily recommended fiber intake. The fiber found in broccoli is insoluble fiber which adds bulk to stool and helps move it through the colon more quickly. Eating high fiber foods like broccoli is one of the best ways to alleviate and prevent constipation.
Contains fat from cheese
The cheese used in broccoli and cheese soup adds a creamy, fatty element to the dish. Small amounts of fat can help lubricate the intestinal tract, allowing stool to move through more easily and preventing dry, hard stools associated with constipation.
Provides fluid
Proper hydration is important for preventing constipation. Broccoli and cheese soup has a high water content which helps add fluid to the diet. Consuming foods and drinks with high water content, like soups and broths, is often recommended when trying to deal with constipation.
Potential Drawbacks of Broccoli and Cheese Soup
While broccoli and cheese soup does have some beneficial factors for constipation, there are also some potential drawbacks:
- May be low in other nutrients needed for bowel regularity like magnesium and potassium
- Cheese may be too fatty for some people, causing digestive issues
- Doesn’t provide much protein, which is needed to keep the colon functioning optimally
- Some recipes may be high in fat, sodium, and calories
- May not provide enough fiber if small amounts of broccoli are used
- Some people may be sensitive or intolerant to dairy products
To maximize the constipation-fighting benefits of broccoli and cheese soup, it’s best to use a recipe that focuses on broccoli as the main ingredient and uses just enough cheese to give creaminess without going overboard on fat and sodium content. Choosing low-fat versions of cheese may also be beneficial.
Review of Research on Broccoli, Cheese, and Constipation Relief
Very few scientific studies have looked specifically at broccoli and cheese soup for constipation relief. However, some research has analyzed the effects of broccoli and cheese individually:
Broccoli
– A 2017 study found that intake of broccoli improved bowel function and reduced constipation in mice. The sulforaphane compound found naturally in broccoli appears to protect the gastrointestinal system.
– Another study from 2017 showed that eating larger serving sizes of fruits and vegetables, including broccoli, was associated with a lower risk of constipation in young adults.
– An older study from 1988 looked at giving fiber supplements or foods high in fiber, such as broccoli, to constipated elderly patients. The broccoli supplementation resulted in significantly increased bowel movement frequency.
Cheese
– A 2012 study evaluated the effects of cheese intake on constipation in the elderly. No significant benefits were found. However, for those already consuming low-fat cheese, increasing intake provided mild improvements in constipation severity.
– Research reviews have found limited evidence that fermented dairy products, like certain aged cheeses, may have probiotic effects that improve bowel regularity. But results are mixed.
– The fatty acids in dairy products may aid constipation relief by lubricating the intestines. But high intakes can also have a negative impact. Moderation is key.
Tips for Making Broccoli and Cheese Soup for Constipation
To make the most constipation-friendly broccoli and cheese soup, consider the following tips:
- Use at least 2 cups of chopped broccoli per serving for a good fiber boost.
- Choose cheeses lower in fat like Parmesan, feta, or Swiss.
- Use milk or creamy soups like potato leek soup as the base instead of heavy cream.
- Season with herbs and limit added salt, which can contribute to dehydration.
- Add other cooked veggies like carrots, spinach, and celery for extra fiber, nutrients, and flavor.
- Top with nutritious garnishes like sunflower seeds or pumpkin seeds which provide magnesium.
- Try using vegetable or chicken broth for more flavor.
- Use whole grain bread or crackers on the side for extra fiber.
Following a recipe like this can provide a good balance of broccoli’s fiber and dairy’s fat to support healthy bowel movements.
Other Foods and Home Remedies for Constipation
While broccoli and cheese soup may be helpful for some, other home remedies and foods may provide even greater relief from constipation. Some examples include:
High Fiber Foods
- Prunes – Contain sorbitol, a natural laxative
- Beans – Packed with soluble fiber
- Oatmeal – Contains soluble fiber that soaks up water in the colon
- Whole grains – Like whole wheat bread, barley, and quinoa
- Berries – Raspberries and blackberries are especially high in fiber
- Chia and flax seeds – Gel-forming soluble fiber
Probiotic Foods
- Yogurt – Contains beneficial bacteria like lactobacillus
- Kefir – A fermented milk drink high in probiotics
- Sauerkraut – Provides probiotics through fermentation
- Kombucha – A fermented tea with probiotic qualities
Hydrating Foods and Drinks
- Water – Especially important when increasing fiber intake
- Herbal tea – Soothing and non-dehydrating
- Soups and broths – Provide fluids along with nutrients
- Fruits with high water content – Like melon, strawberries, grapefruit
- Sparkling water – Can aid gentle intestinal motility
Physical Activity
- Exercise – Stimulates intestinal contractions and muscle movement
- Yoga poses – Twists and forward folds can aid digestion and elimination
- Abdominal massage – Can help loosen stool
Other Home Remedies
- Drinking warm liquids like tea first thing in the morning
- Taking a warm bath which may relax the intestines
- Proper toilet posture – Elevating feet with a stool optimizes alignment
- Sipping on coffee or lemon water – Can trigger gastrocolic reflex
Using a combination of proper diet, exercise, and other remedies is key for optimal bowel health and preventing recurrent constipation. Broccoli and cheese soup can play a role in this approach but is likely most effective alongside these other evidence-based treatments.
Conclusion
To summarize, broccoli and cheese soup may offer some benefits for constipation relief due to its combination of broccoli’s fiber, cheese for fat, and fluid content. However, the evidence specifically on this food combination is limited. Research does show more consistently that increasing intake of high fiber foods like broccoli, probiotics, hydrating fluids, and physical activity can improve bowel regularity.
Broccoli and cheese soup likely provides the greatest advantages when made with plenty of broccoli and minimal full-fat cheese. It can be most helpful when combined with a generally healthy, balanced diet and active lifestyle. Other foods like prunes, beans, yogurt, and oatmeal may offer even greater anti-constipation advantages. But for many, broccoli and cheese soup can be a tasty way to incorporate some constipation-fighting ingredients into the diet.