Broccoli and other cruciferous vegetables

Broccoli, cauliflower, Brussels sprouts, arugula, bok choy, kale, radishes, turnips, and cabbage are examples of cruciferous vegetables. While they are most recognized for their anticancer qualities, they also provide a significant quantity of insoluble fiber. 1 cup (76 grams) of raw broccoli, for example, has around 2 grams of dietary fiber, all of which is insoluble. This helps to bulk out your stools while also keeping you regular. Furthermore, cruciferous veggies include glucosinolate, a plant component that your gut flora may break down.

One research of 17 people discovered that increasing the cruciferous vegetable diet by 6.4 grams per pound (14 grams per kg) of body weight varied their gut microbiota after 2 weeks. Gut bacteria diversity has been related to a more robust gastrointestinal tract as well as better immunity. Because of this, as well as their insoluble fiber content, cruciferous vegetables are an excellent choice for avoiding piles.