Can’t Poop in Winter? Dietitians reveal this one vegetable that helps you naturally

If winter sluggishness has you feeling backed up, dietitians say one simple vegetable can help naturally: winter squash. Packed with dietary fiber, winter squash supports healthy digestion by adding bulk to stool, which helps make bowel movements easier and more regular. It also contains antioxidants and nutrients that support overall health. Easy to prepare and versatile, winter squash can be roasted, steamed, or added to soups and salads. Adding winter squash to your meals is an easy, winter-friendly way to support gut health without using laxatives.

Why is it important to poop every day? “It is one of the most basic ways to remove waste and toxins out of our body. So one stool a day is essential for all healthy individuals,” says Ella Davar, RD, who specializes in gut health, as quoted by EatingWell. According to Gina Rancourt, M.S., RD, CD, comfort matters too - no one wants to feel bloated or uncomfortable. Having regular, easy bowel movements is a sign that the body is functioning well. It shows that waste is being cleared efficiently and that fluid balance and electrolytes are staying in healthy ranges.

Dietitians Rancourt and Davar agree that winter squash is a standout vegetable for supporting regular, healthy bowel movements. This group includes kabocha squash, spaghetti squash, pumpkin, and delicata squash, which is known for its edible skin. However, both experts say, as quoted by Eating Well, butternut squash is their top choice. One cup of butternut squash contains about 2.8 grams of fiber, an important nutrient for keeping digestion on track. It provides both soluble and insoluble fiber, which work together to support gut health. Soluble fiber absorbs water and forms a gel that helps stool move more easily, while insoluble fiber adds bulk to stool, making bowel movements more regular and comfortable.


Winter squashes such as butternut are also rich in prebiotics, which help nourish beneficial gut bacteria, Rancourt told EatingWell. Plus, their nearly 90% water content supports digestion by helping flush the gut and keep bowel movements regular.

Eating a balanced diet every day is key to maintaining regular bowel movements. Adding winter vegetables that support digestion can make an even bigger difference. Along with squash, vegetables like beets, Brussels sprouts, cabbage, carrots, and sweet potatoes are great choices to help keep your gut healthy and digestion running smoothly.