Broccoli and Constipation: What You Need to Know 2026

If you are seeking a simple yes or no response to the question, “Does broccoli cause constipation?” The straightforward answer is No. In this article, we will explore how broccoli impacts constipation based on recent scientific findings.

Broccoli and Constipation

Constipation is a common digestive problem caused by infrequent or difficult bowel movements, leading to symptoms like abdominal discomfort, bloating, gas, and a sense of incomplete evacuation. Broccoli is a nutritious vegetable with low calories, Which contains two important components that address this problem:

1. Fiber, a crucial component for healthy digestion and bowel movements, significantly prevents constipation. It adds bulk and softness to the stool, making it easier to pass, and helps regulate the intestinal transit time.
2. Sulforaphane has anti-inflammatory properties that modulate the gut microbiota.

Now, let’s check some scientific articles✅.

First study: impacts of broccoli on constipation

The study demonstrates that consuming broccoli sprouts, which are rich in sulforaphane, can greatly enhance bowel movements in healthy people who suffer from constipation. However, the control group consuming alfalfa sprouts did not experience notable changes in bowel habits.

Participants who consumed a daily dosage of 20 grams of raw broccoli sprouts daily for four weeks experienced significant benefits, such as:

1. Reduced Duration of Defecation Attempts: Compared to the alfalfa sprouts (AS) group, the BS group had shorter durations of defecation attempts, indicating improved intestinal regularity.
2. Lower Constipation Scores: The participants who consumed broccoli sprouts saw a notable decline in their constipation scores, suggesting an overall improvement in bowel function.
3. Microflora Changes: The consumption of broccoli sprouts led to a decrease in the proportion of Bifidobacterium in fecal samples, indicating a potential modification of the gut microbiota impacted by sulforaphane.
4. Sustained Effects: Positive impacts on bowel habits were observed even weeks after the cessation, indicating lasting benefits from consuming sprouts.

Overall, the findings suggest that sulforaphane-rich broccoli sprouts can help regulate bowel function and perhaps relieve constipation by acting as antioxidants and influencing gut bacteria composition[1].

Note: Some studies have shown that sulforaphane can inhibit harmful bacteria like Helicobacter pylori and promote beneficial bacteria such as Bifidobacterium and Lactobacillus[6,7].

Second study: VP supplement (chicory, broccoli, and whole grains)

Hye-Im Woo and colleagues investigated the effects of a dietary supplement called Vege-Powder (VP), primarily containing chicory, broccoli, and whole grains, on alleviating constipation in young adults.

A controlled, randomized, double-blind trial was conducted on 96 individuals experiencing constipation. Participants were divided into two groups: one group took a VP supplement (chicory, broccoli, and whole grains), while the other group took a control supplement made from rice flakes. Over four weeks, various parameters related to bowel function, such as stool hardness, quantity, sensation of incomplete evacuation, and straining during defecation, were measured.

Results showed that participants taking VP had significant improvements in bowel function, particularly in stool characteristics and evacuation frequency, over both the two-week and four-week periods. Compared to the control group, participants in the VP group reported increased stool amount and reduced feelings of incomplete evacuation and straining to defecate. The study concluded that a combination of broccoli, chicory, and whole grains could effectively alleviate constipation symptoms, emphasizing the positive impact of dietary fiber from these sources on gut health [2].

In conclusion, broccoli is a healthy vegetable that can benefit your health and well-being. This magical cabbage can relieve constipation symptoms, improve bowel function, and balance gut bacteria composition.

References:

1. Yanaka A. Daily intake of broccoli sprouts normalizes bowel habits in human healthy subjects. J Clin Biochem Nutr. 2018 Jan;62(1):75-82. doi: 10.3164/jcbn.17-42
2. Woo HI, Kwak SH, Lee Y, Choi JH, Cho YM, Om AS. A Controlled, Randomized, Double-blind Trial to Evaluate the Effect of Vegetables and Whole Grain Powder That … . J Cancer Prev. 2015 Mar;20(1):64-9. doi: 10.15430/JCP.2015.20.1.64
3. Dreher, M. L. (2018). Fiber-Rich Dietary Patterns and Foods in Laxation and Constipation. Dietary Patterns and Whole Plant Foods in Aging and Disease, 145–164. doi:10.1007/978-3-319-59180-3_5
4. De Giorgio R, Ruggeri E, Stanghellini V, et al. Chronic constipation in the adults: a primer for the
   gastroenterologist. BMC Gastroenterol. 2015;15:130. https://doi.org/10.1186/s12876-015-0366-3
5. Zawari, M.; Poller, B.; Walker, G.; Pearson, A.; Hampton, M.; Carr, A.C. Formulation of Broccoli Sprout Powder in Gastro-Resistant Capsules Protects… Antioxidants 2019, 8, 359. https://doi.org/10.3390/antiox8090359
6. He L, Jiang H, Li Y, Zhang X, Sun W, Liu C, Zhao Z, Yun C, Li H, Wang C. Sulforaphane-Enriched Extracts from Broccoli Exhibit Antimicrobial Activity against Plant Pathogens, Promising a Natural Antimicrobial Agent for Crop Protection. Biomolecules. 2024 Mar 14;14(3):352. doi: 10.3390/biom14030352.
7. Abukhabta S, Khalil Ghawi S, Karatzas KA, Charalampopoulos D, McDougall G, Allwood JW, Verrall S, Lavery S, Latimer C, Pourshahidi LK, Lawther R, O’Connor G, Rowland I, Gill CIR. Sulforaphane-enriched extracts from glucoraphanin-rich broccoli exert antimicrobial activity against gut pathogens in vitro, and innovative cooking methods increase the intestinal delivery of sulforaphane in vivo. Eur J Nutr. 2021 Apr;60(3):1263-1276. doi: 10.1007/s00394-020-02322-0.