When it comes to planting for healthy bowels, we’re looking for food that is high in fibre, also known as roughage. Fibre is only in plant-based foods. These come with other health benefits, such as vitamins and minerals.
What's dietary fibre?
Dietary fibre can categorised as soluble and insoluble fibre. Fibre-rich plants usually contain both.
- Soluble – This type of fibre dissolves in water when it enters the stomach and intestines. It then changes into a gel-like substance. This softens stools making for easy transition. Soluble fibre is in foods like oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
- Insoluble – Insoluble fibre does not dissolve in water. It tends to remain the same as it moves through the digestive tract. It adds bulk to stools, helping to pass solids out more easily. Insoluble fibre is in foods like wholegrains, root vegetables, fruit with edible seeds, beans, pulses and lentils, nuts and seeds.
Fibre-rich foods in your vege patch
The food you plant in your vege patch can make a significant change to your bowel health. Especially if you know what to grow and give time and attention to it.
Here’s TEN of our favourite ‘regular bowel’ vegetables (oh, and some berries):
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Green beans
Beans are very high in fibre and have a great balance of soluble and insoluble fibre. Together, they help the food keep moving through the intestines.
TIP: Green beans are frost-sensitive, so make sure you plant once the danger of frost has passed. Make sure you plant them in a sunny spot too – they like to have 6 to 8 hours of sun each day. -
Peas
Peas contain both soluble and insoluble fibre but are higher in soluble fibre. Peas are both easy to grow and delicious, making them an ideal addition to your garden.
TIP: Avoid growing peas near garlic, onions, scallions, chives, and leeks. They contain chemicals that can negatively affect their growth. -
Rhubarb
Both rhubarb’s fibre content and natural laxative properties support regularity. Rhubarb also contains a compound called sennoside A. This softens stools and supports bowel movements.
TIP: Choose a spot in full sun. If your rhubarb starts flowering, there’s something wrong – they’re either short of water or food. -
Kumara
Kumara is very nutritious and have plenty of vitamins and minerals. They also contain a good amount of fibre. The fibre found in sweet potatoes is primarily insoluble. It includes a few specific types, such as cellulose, lignin, and pectin.
TIP: Give your kumara plants plenty of space. As the vines grow, lift the foliage so more energy goes into growing the tuber and not the leaves. -
Carrot
Carrots are not only rich in fibre but can add a vibrant pop of colour to your garden. Primarily insoluble fibre, they also have high amounts of beta-carotene (Vitamin A). Beta-carotene is an excellent nutrient for eye health.
TIP: Carrots love a loose, well-drained and moist soil. Make sure there are no stones, wood or other debris in the soil. -
Spinach
Spinach is chock-full of nutrients such as vitamins A, C and K, and folic acid, iron and calcium. With its insoluble fibre and nutrient content, it provides the perfect bowel support.
TIP: Spinach needs cool conditions and may seed/bolt in hot weather. It loves to grow next to strawberries. -
Kale
Another nutrient-dense leafy green, kale is easy to grow and offers a good amount of fibre. Great baked into crisps with a drizzle of oil and balsamic vinegar and a sprinkle of sale.
TIP: Plant a few marigolds amongst your kale to deter those pesky cabbage worms. -
Brussels Sprouts
These mini cabbages are delicious and also packed full of fibre. Additionally, they are rich in antioxidants and other nutrients. The benefits combined with their delicious and versatile flavour, make them a must-have for the garden.
TIP: Prune the lower leaves as the plant grows. This allows for larger and more flavourful brussels sprouts. -
Broccoli
Broccoli is a versatile vegetable that can be easily grown in gardens. It is very high in soluble fibre and nutrients like Vitamin K, C, folate and potassium.
TIP: Growing celery near broccoli enhances the flavour of the broccoli. Celery prefers cooler temperatures and shadier conditions too. So, the shade from a broccoli plant provides the ideal shelter. -
Berries
Berries are tasty and so easy to eat. Try growing raspberries, blackberries, blueberries or strawberries. They are all full of soluble fibre and super high in antioxidants.
TIP: Berries need to be in full sun for flavour and away from strong winds. A north-facing wall is a good option.
What about Kiwifruit?
Kiwifruit is well known for helping with regular bowel motions. But they're not easy to grow like the vegetables we've mentioned above. Phloe Bowel Health products also contain helpful amounts of fibre. They include prebiotics and enzymes that together help break down food. They encourage a healthy microbiome environment for easy digestion. Phloe combines perfectly with fresh fruit and vegetables. An excellent option when wanting to improve bowel movements and overall gut health.
Extra gardening benefits
So much of our nourishment depends on the healthy passage of food through our digestive tract. Increased fibre in the diet will help with the natural balance of your gut. Additionally, a diet rich in vegetables and fruit is essential for maintaining overall health.
Here's a list of other fantastic benefits from growing your own food:
- Freshness
- Improved taste
- Pesticide free
- Cost savings
- Environmental benefits - reduced carbon footprint
- Stress relief
- Self-sufficiency
- Increased knowledge
We hope you enjoy nurturing your plants and reaping the benefits of fresh, homegrown produce.
