Talking about poop may be uncomfy if you’re not a dietitian, but it’s a bodily function that literally every human does! If you weren’t pooping at all, that’d be concerning. Yet, constipation is an incredibly common complaint amongst Americans. About 16% of adults struggle with constipation, and for adults over 60, the percentage jumps to 33%.
It’s no secret that how we poop has a lot to do with how we eat. So, if you are concerned or physically uncomfortable because you’re not going regularly, there may be some nutrition tactics you can try.
Rest assured that you probably don’t need a trendy cleanse to stay regular. It may be tempting to go for these so-called quick fixes, but they often just act as a short-term laxative and don’t lead to sustainable changes in regularity.
To fix constipation, incorporating certain nutrients regularly can, well, help you stay regular. Plus, these nutrients help with much more beyond digestive support. A good opportunity to add more constipation-fighting foods into your day is during your nighttime snack. This is a time of day we often gravitate towards sweets and chips, but some late night snacks could help you poop in the AM. Learn what to look for in the best morning BM-friendly snack:
What To Look For In A Snack To Help You Poop
The most important nutrient for constipation is fiber. It’s a non-digestible carbohydrate found in plant foods like fruits, veggies, legumes, nuts and whole grains. Fiber-rich foods help add bulk and water to your stool and it helps food pass more quickly through your system.
The latest research shows that an alarming 95% of Amerians don’t eat enough fiber, which may be part of why so many of us struggle with constipation. It’s recommended you eat about 14 grams of fiber per 1,000 calories, equaling 28 grams for a 2,000 calorie day, but Americans barely get half that amount.
Alongside eating enough fiber, it’s important to drink enough water. Fiber helps draw water into stool to make it easier to pass, but if there isn’t enough water to do that, it can lead to further backup. So it’s essential to up your fluid intake as you eat more fiber.
Beyond fiber and fluids, also be mindful of your added sugar and sodium intake. You may know that eating too much added sugar and salt can increase your risk of heart disease and diabetes, but some studies have also found a link with constipation.
As far as sodium goes, this may be because salt attracts water, so eating too much salt might draw water away from your stool, making it harder to pass. Plus, high-sodium and high-added sugar foods tend to be low in fiber.
One final note: keep in mind that there can be other causes of constipation besides your diet, like medications, irritable bowel syndrome, pelvic floor dysfunction and more. If you struggle with constipation for a few weeks or more, you may want to see your doctor or a gastroenterologist for support.
The Best Late Night Snack to Help You Poop
At night, lots of people reach for sweets or salty and crunchy foods like chips. There is one option out there that’s a step above the rest for keeping you regular: Chickpea snacks. These are chickpeas that have been roasted until crunchy, and they can be made at home or store-bought in yummy sweet and salty flavors. They’re fun to munch on while lounging on the couch and they double as a great on-the-go snack during the day. Here’s why they’re an amazing late night snack to help you poop.
Chickpeas are Packed with Fiber
We already addressed how important fiber is for preventing and managing constipation, and chickpea snacks are an underrated way to get in more fiber. In fact, many Americans specifically fall short when it comes to eating legumes. In one survey, less than 5% of people report consuming legumes daily and one out of three hadn’t consumed any in the last month.
Roasted chickpea snacks are an easy and delicious way to get in more legumes and fiber late at night. Each ¼-cup serving has about 5 grams of fiber—18% of the daily value. They’re especially high in soluble fiber, which helps draw in water to make stool easier to pass.
Just remember that since chickpea snacks are dehydrated and fiber requires fluids to do its job well, you’ll want to be extra sure to drink water when eating this tasty snack.
Chickpeas Provide a Good Source of Prebiotics
Prebiotics serve as fuel for the healthy bacteria in your gut—your gut microbiome. Studies have found that chronic constipation may be linked with an unhealthy gut microbiome and that prebiotics can help manage chronic constipation in adults.
That’s where chickpea snacks come into play. They’re a great source of prebiotics, so they can support the growth of healthy bacteria in the gut.
In fact, eating sources of prebiotics like chickpeas and other legumes throughout the entire day is important to support an overall healthy gut microbiome and help stave off not just constipation, but other gut issues.
Chickpeas are Customizable
Finally, we love that you can really customize the flavor profile of chickpea snacks to fit your taste preferences. You can make Cinnamon-Sugar Roasted Chickpeas, Roasted Buffalo Chickpeas, or even Everything-Bagel Crispy Chickpeas. If you’d rather just buy them premade, you can find sweet and savory flavors on grocery store shelves, too.
Bottom Line
If you struggle to stay regular, don’t overlook your nighttime snack. It’s a time when many people enjoy foods rich in added sugars and sodium—two things that are linked with constipation. Whether you’re a savory or sweet food lover, chickpea snacks are a great way to get a fiber boost before bed to help you poop in the AM. Check out these 8 Crispy Chickpea Snack Recipes to make your own at home.
