The 7 Best Snacks to Eat When You're Constipated, According to Dietitians
Reviewed by Dietitian Kelly Plowe, M.S., RDDiet is a crucial part of staying regular and your fiber intake is a key factor.
Dietitians recommend fiber-filled snacks to help combat constipation.
Popcorn, chickpeas, Greek yogurt and pear are some of dietitian's top picks for constipation.What it means to be 'regular' varies from person to person. For some, going number two every day or even multiple times a day is 'normal.' Others might only have a bowel movement every other day. While everyone's regularity can vary, constipation is defined as not having a bowel movement more than three times per week. Constipation symptoms include having hard or dry stools and needing to strain to have a movement.
If these symptoms sound familiar, know you're not alone. Constipation is common—as many as 16 out of every 100 U.S. adults report symptoms of constipation.
Many factors can affect your regularity so it may take some sleuthing to get to the bottom of your constipation. What you eat is crucial, with fiber playing an important role. Choosing the right snacks can help you reach your fiber goals. Women should aim for at least 28 grams of fiber each day and mean should aim for 34 grams. Read on to find out why dietitians love snacks like roasted chickpeas, chia seed pudding, and popcorn for tackling constipation.
An easy way to get a head start on hitting your fiber goals and combat constipation is to eat more legumes. That's why Julie Pace, RDN, recommends roasted chickpeas. 'They're packed with soluble fiber, which draws water into the gut to keep things moving along.' A handful of Cruncy Roasted Chickpeas (about ¼ cup) provides 5 grams of fiber or about 18% of the Daily Value of fiber. However, fiber isn't the only secret to chickpeas' ability to alleviate constipation.
Chickpeas are also a source of prebiotics, which feed the beneficial bacteria in our gut. Research has found that maintaining a good balance of healthy bacteria in our microbiome supports digestion and may lessen constipation. While you can find roasted chickpeas in the store, they are also easy to make at home; try these Spice-Roasted Chickpeas or these Cinnamon-Sugar Roasted Chickpeas. Pace suggests drinking plenty of water when snacking on chickpeas to maximize the effect.
One of the most popular natural remedies for addressing constipation is prunes (i.e., dried plums) and for good reason. 'Prunes are one of the easiest and most effective snacks for relieving constipation,' says Jessie Winstead, R.D., LD. 'They're a good source of fiber and contain sorbitol, a natural sugar alcohol that helps keep things moving through your digestive system.' Just one serving of prunes (about ¼ cup or 4 to 6 prunes) provides 4 grams of fiber or about 14% of your daily fiber needs for the day.
Research has found that eating about a ½ cup of prunes a day significantly improved constipation symptoms including stool consistency and frequency. If snacking on prunes by themselves is unappealing, chop them up and add to a cup of yogurt, blend into a smoothie, or make these Sokolatakia (chocolate-dipped walnut stuffed prunes).
When you hear the words 'whole grains'—foods like quinoa, oatmeal and brown rice likely come to mind. However, don't overlook popcorn. It's a conveniently snackable whole grain that could help ease constipation. That's because a one ounce serving (about 3 ½ cups popped) provides a whopping 4 grams of fiber.
Beyond the fiber, popcorn is also rich in beneficial plant compounds called polyphenols which can support a healthier gut microbiome, an important factor for pooping regularly., Ditch buttery microwave popcorn and try your hand at making homemade popcorn which you can season to your liking. We recommend this Lime & Parmesan Popcorn or our Everything Bagel Microwave Popcorn.
Hummus and veggies is a convenient and fiber-packed snack. But if you're looking to score even more fiber, swap your favorite hummus for black bean dip. Each serving of hummus has about 2 grams of fiber while the same serving of Easy Black Bean Dip has more than twice that at 5 grams. Pair your black bean dip with fresh cut veggies and you add even more fiber to one convenient snack. In addition to fiber, black beans are also a good source of magnesium, which is a mineral that could be helpful for constipation.
If you're looking for a quick snack that's high in protein and can address constipation, reach for Greek yogurt. Although yogurt doesn't contain the fiber that we know is important for regularity, it does provide probiotics. These beneficial bacteria can help your gut microbiome flourish, which in turn, helps keep your digestive system in tip top shape. Research has shown that a thriving gut microbiome can decrease inflammation and may improve gut motility, both of which could help prevent constipation.
To add to the constipation-relieving benefits of Greek yogurt, Marcie Vaske M.S, LN, CNS recommends choosing a plain or sugar-free variety and topping it with berries and ground flax. She says this combination of foods provides beneficial bacteria, water, and plenty of fiber; all of which can keep constipation at bay. You can also ditch the spoon and make a batch of this Raspberry-Lemon Greek Yogurt Bark.
'Chia seed pudding is the perfect concoction to get digestion moving. Chia seeds are rich in fiber which add bulk to stool and since they hold onto water, they regulate hydration to help with stool passage' says Sheri Gaw, RDN, CDCES.
Make your chia pudding from a one ounce serving of dried chia seeds (about 2 tablespoons) and score 10 grams of fiber or nearly half of your daily fiber needs Not to mention, that fiber includes a combination of both soluble and insoluble fiber which is ideal for addressing constipation ASAP. Chia pudding is simple to whip up and the flavor variations are endless. Try our Mango, Passion Fruit & Coconut Chia Pudding or this Lemon-Blueberry Cheesecake Chia Pudding.
Prunes aren't the only fruit that can tackle a sluggish digestive system. Pears are also a great choice. Alyssa Simpson RDN, CGN, CLT recommends 'warming up a chopped pear with a dash of cinnamon for a cozy, gut-friendly snack that's gentle but effective. Pears are rich in sorbitol, which helps pull water into the colon and soften stools'. In fact, just one medium pear provides 5.5 grams of fiber or about 20% of your daily fiber needs. If you have the time, you could batch prep these Baked Pears for the week and warm them up when you're ready to snack.
If you are looking for a natural alternative to relieve constipation, adding the right snacks to your routine might be helpful. Look for snacks with plenty of fiber as well as other beneficial nutrients like prebiotics, magnesium, and sorbitol—all of which can help get your bowels moving again. Keeping your pantry stocked with dietitian-recommended snacks like roasted chickpeas, popcorn, chia seeds, and prunes means you'll be prepared for the next time you might be feeling backed up. Don't forget to drink plenty of fluids with your snack to maximize the potential benefits.
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