The Low-Carb Vegetable Snack That Can Help You Poop

If you've ever been on a low-carb or keto diet, then you know that cutting carbs can come with an unpleasant side effect: constipation. Many of the carbohydrate-rich foods that you should avoid on a low-carb diet — such as fruits, whole grains, and legumes — are also major sources of dietary fiber. When these are restricted, fiber intake can plummet, slowing digestion and making bowel movements less frequent or more difficult. Additionally, dehydration (a common early effect of low-carb diets) can further contribute to the problem.

Fortunately, there are ways to get the benefits of a low-carb lifestyle without sacrificing digestive comfort. One simple strategy is to focus on low-carb, high-fiber vegetables that can help keep things moving. One low-carb vegetable that's surprisingly rich in fiber? Cauliflower.

Fiber is essential for regular bowel movements, helping bulk up stool and keep it moving through your digestive tract. With 2 grams of fiber per 1-cup serving, cauliflower in a great ally in preventing or relieving constipation, especially for people following low-carb diets. Additionally, cauliflower's high water content (about 92%) supports hydration, which is crucial for softening stool and avoiding digestive sluggishness.

But cauliflower's benefits don't stop at the bathroom door. It's packed with antioxidants like sulforaphane and iodine-3-carbinol, which may help protect against cancer and reduce inflammation. Also, its choline content supports brain health and nervous system function, while vitamin C and vitamin K contribute to immune strength and bone health, respectively.

So, if you're cutting carbs but craving comfort — for both your palate and your gut — cauliflower may be the unsung hero your body needs. It's a simple, satisfying way to stay regular while reaping a wide array of health benefits.

Looking for a low-carb comfort food that doesn't sacrifice flavor — or your digestion? This easy mashed cauliflower recipe delivers big on both. Ready in just 15 minutes, it blends steamed cauliflower and garlic with low-fat cream cheese, butter, and a touch of salt and pepper to create a rich, creamy mash with only a fraction of the carbs in traditional mashed potatoes. With a little over 3 grams of net carbs per serving, it's keto-friendly, fiber-filled, and surprisingly satisfying.

Or maybe you're craving something that's more of a meal? This cauliflower mac and cheese is the cheesy, low-carb twist your gut — and your taste buds — will love. Made with tender cauliflower florets and a creamy blend of cheddar, cream cheese, and spices, this dish skips the pasta but keeps all the decadence. At just 18 grams of carbs and nearly 6 grams of fiber per serving, it's rich, satisfying, and way more veggie-forward than the classic. Even picky eaters won't miss the mac!

But, no matter how you choose to prepare your cauliflower, know that you're not just eating low-carb— you're doing your gut a favor, too.