- High-fiber snacks like edamame, lima beans and avocados help soften stools and boost regularity.
- Popcorn, pears and whole-grain cereal add bulk and support easier, more comfortable bathroom trips.
- Pair fiber-rich foods with plenty of fluids and movement to keep your digestion running smoothly.
We don’t have to tell you that constipation is an unpleasant experience. But if you’re sluggish and stopped up, you have lots of company. Constipation is so common that 1 in 6 of us are regularly backed up. And, as annoying as constipation may be, it’s totally normal.
However, that doesn’t mean you have to live with it. You probably already know that prunes are great for getting things moving. But we get it. Not everyone is into prunes. The good news is, there are lots of foods that aren’t prunes that can also help. And many of them just happen to make great snacks.
If you could use some help in the bathroom department, you’ve come to the right place. Read on to learn dietitians’ favorite snacks to get you pooping again.
1. Edamame
When it comes to relieving constipation, fiber is king, and edamame is filled with it, says Cheryl Mussatto, M.S., RD, LD. Edamame offers a powerful combo of soluble and insoluble fiber, each with its own constipation-preventing powers. “Soluble fiber helps draw water into stools, making them softer and easier to pass, while insoluble fiber adds bulk to stools, promoting regular bowel movements,” she says.
One cup of edamame delivers an impressive 8 grams of fiber, or about one-fourth to one-third of most people’s daily requirements (28 grams for women and 34 grams for men). That’s encouraging news, considering more than 90% of us don’t get nearly enough roughage in our diets.
Edamame is a quick and easy snack to prep. Simply boil, steam or microwave the frozen pods or shelled soybeans. Then, flavor them with the seasoning of your choice. Or blend them into hummus and serve with your favorite veggies or whole-grain bread or crackers for additional fiber and crunch.
2. Lima Beans
Lima beans pack a whopping 10 grams of fiber per cup, making them an excellent choice for staying regular, plus they’re a heart-healthy powerhouse, says Mussatto. While lima beans are typically added to salads, stews and soups, they’re also a gut-healthy snack. Roast or air-fry the beans, then dress them with salt, chile flakes, paprika or your favorite seasoning. Just be sure to cook them for at least 10 minutes, as raw limas contain compounds that can be poisonous.
3. Avocados
Fiber-rich avocados are a natural win for gut health, says Mussatto. “[They] are a fiber powerhouse, packing about 10 grams per fruit. That’s more than one-third of a daily recommendation for fiber,” she says.
They’re delicious mashed and topped with salsa or in a Chunky Tomato-Avocado Dip. For even more fiber, mash an avocado and slather it on a slice of whole-grain bread, says Jennifer Scherer, M.S., RDN. These avocado toast recipes are filled with creative twists!
4. Popcorn
Scherer is also a huge fan of popcorn. “Popcorn is a whole grain high in insoluble fiber, which adds bulk to stools and helps them pass through the digestive system more easily,” she says. Just one single-serve 2-ounce bag packs an impressive 6 grams of roughage.
Even better, buy some popcorn kernels to pop at home. They’re light, fluffy, affordable and take only minutes to whip up on the stovetop or in the microwave. Add your own favorite seasonings. Or try our seasoning combinations—from cinnamon-sugar and lime and Parmesan to everything bagel. For perfect kernels every time, check out our stove and microwave popping methods.
5. Pears
Sweet, juicy pears are another constipation-preventing powerhouse, boasting nearly 6 grams of fiber per fruit. That’s more than 20% of your daily dose! Plus, their fiber-rich skins bulk up your stools, says Mussatto. But that’s not the only way pears give you a push. Pears contain sorbitol, a sugar alcohol that acts as a laxative, drawing water into the colon, which makes stools softer and easier to pass.
Of course, pears are delicious eaten out of hand, but they’re also fantastic cooked. Excite your taste buds with different cooking methods, such as baking and poaching. Or if you’re feeling fancy, try them roasted with prosciutto or in our Roasted Pears with Brie & Pistachios.
6. Whole-Grain Cereal
Cereal isn’t just for breakfast anymore! A bowl of whole-grain cereal is a quick, easy way to add digestion-friendly fiber to your day. And when you pair it with cow’s milk or soy milk, it’s a fast way to rack up some satiating protein. However, all cereals aren’t created equal, so label-reading is key. Look for brands that contain at least 3 grams of fiber and no more than 10 grams of added sugars per serving.
7. Raspberries
At first glance, delicate, sweet-tart raspberries may not seem like they can get things moving. But these underestimated little berries pack 10 grams of fiber per cup. That’s more than a third of the fiber you need in an entire day. Scherer credits raspberries’ high fiber content to their hundreds of tiny seed-filled drupelets, the little bead-like fruits that make up each raspberry.
For a quick fiber-filled snack, toss a handful of raspberries into a container of gut-friendly yogurt or a bowl of whole-grain cereal with milk. Or, blend them into this Mango Raspberry Smoothie and drink your way to less constipation.
Our Expert Take
Yes, prunes are an outstanding food to help you poop, but they’re not the only tasty way to get the job done. Fiber-rich snacks like edamame, lima beans, avocados, popcorn, whole-grain cereal and raspberries can also kick your digestive system into gear. For even more inspiration, check out these 10-Minute Snacks to Help You Poop.
No matter which foods you choose, remember to drink plenty of fluids to keep things lubricated. And stay as active as possible. Even if it’s just a few quick 10-minute walks a day, exercise can give your gut the jump start it needs to get things moving!
