Whether it’s munching on popcorn while you catch up on your favorite TV shows or nibbling on some chocolate to get through your afternoon slump, chances are you snack throughout the day.
If that sounds familiar, you’re not alone: just about everyone snacks. Almost 75 percent of people said they snack at least once a day, according to the International Food Information Council’s 2022 Food and Health Survey. People are most likely to snack because they’re hungry or thirsty or just because they want a treat. The most common snacks, the survey revealed, ranged from fruit to dairy products to nutrition bars to donuts and candy to salty snacks.
Unfortunately, what you choose to snack on—looking at you, candy and salty snacks—could be interfering with your digestive system, causing constipation and other gastrointestinal problems. But, some snacks can actually help you poop and keep you regular.
“When choosing snacks that can aid in digestion, it’s important to look for foods that are high in fiber, water and nutrients that support gut health,” says Dr. Pratima Dibba, MD, a board-certified gastroenterologist at Medical Offices of Manhattan.
Grazing on gut-healthy foods is a must. Candy and potato chips might cure boredom and give you a temporary energy boost, but they’re not the best for your overall health. These items don’t do much to fill you up, which can cause you to snack even more, overeat, and have irregular bowel movements.
So, which snacks will help you poop? Medical experts share some of their favorites.
The Best Snack To Help You Poop
Snacking on any kind of fruit will help you poop. This is because fiber is the no. 1 nutrient that you need to poop, Dr. Dibba says. “Fiber helps to keep the digestive system functioning properly, promoting regular bowel movements.”
Vegetables can help too, as both food groups are packed with fiber, vitamins and minerals and you probably don’t eat enough of them: Only 10 percent of Americans eat the recommended 1.5 to 2 cups of fruit and 2.5 to 3.5 cups of vegetables per day, according to the Centers for Disease Control and Prevention.
Related: The Best Fruit to Help You Poop
“Eating multi-colored foods offer the needed vitamins and nutrients,” says Dr. Andrew Boxer, MD, a gastroenterologist at Gastroenterology Associates of New Jersey.
All fruits and vegetables contribute to your daily fiber intake—and you need 30 to 35 grams of fiber per day. Raspberries, pears, apples, green peas, broccoli and leafy greens contain the most fiber, according to the Mayo Clinic.
Most fruits and vegetables also act as prebiotics, which provide a food source for your gut bacteria and help regulate your bowel movements. Nuts and seeds, like almonds, walnuts and flaxseeds, are also high in fiber and healthy fats, protein and different nutrients, Dr. Dibba explains.
Balanced snacks that contain carbs, protein and healthy fats are the best option since they’ll keep you full longer and tide you over until your next meal, says Kathryn Robertson, PA-C, RD, a physician assistant and registered dietitian with Gastro Health in Charlottesville, Virginia.
Pairing apple slices with peanut butter is one of Robertson’s go-to snacks. “Both are a good source of fiber,” she says. “With the peanut butter, you’ve got your carbohydrates, healthy fats and protein.”
Yogurt with granola is another snack Robertson recommends. Granola can provide fiber, healthy fat and carbohydrates, while yogurt provides protein and probiotics, which are a source of beneficial bacteria that live in the gut and promote healthy digestion. Just look for yogurt with live active cultures, like lactobacillus bulgaricus and streptococcus thermophilus.
Why You Need To Drink Water Too
Hydration is crucial for digestion as well. So while you’re eating your snack, drink lots of water, Robertson urges. It helps flush waste out of your body—meaning it’ll help you poop.
Related: This Drink Will Help You Poop
“Being a dietitian, when I counsel people, it’s really amazing how few people actually drink the recommended amount of water per day,” she says.
How much water you need every day varies depending on several factors, like your size and activity level. Generally, most people should aim for 2 to 3 cups of water per hour and more if they’re sweating a lot, according to Harvard Medical School.
Which Snacks Should You Avoid for Digestive Health?
There are plenty of foods that can wreck your digestive system, making you constipated and getting your bowel movements out of whack.
Related: 50 Best Probiotic-Rich Foods
“More important than asking what’s good for digestive health is asking what to avoid,” Dr. Boxer says. “I would avoid highly processed foods, for example, those foods that don’t look like the ingredients they’re made from.”
Cookies, crackers, pastries, candy and other highly processed foods contain artificial ingredients, preservatives, excess sugar and salt, and refined grains that can be difficult for your body to break down, Dr. Dibba says. This can contribute to weight gain and increase the risk of diseases, like liver and gallbladder conditions.
Fried snacks, like chips, can be high in fat, difficult to digest and cause heartburn, she adds. Carbonated drinks and spicy snacks might also lead to heartburn and stomach discomfort.
“Things that can sit on a shelf in a grocery store for weeks to months and not go bad—that means there are lots of preservatives in it, and those are things to avoid,” Robertson says.
Next, read about the best and worst foods for acid reflux.
Sources:
- Pratima Dibba, MD, a board-certified gastroenterologist at Medical Offices of Manhattan
- Andrew Boxer, MD, a gastroenterologist with Gastroenterology Associates of New Jersey
- Kathryn Robertson, PA-C, RD, a physician assistant and registered dietitian with Gastro Health in Charlottesville, Virginia
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