The easiest high-fiber swap to help you poop is swapping popcorn in place of chips.Popcorn is a whole grain that boasts fiber and antioxidants and is low in saturated fat and sugar.Dietitians say regular exercise, mindful eating and proper hydration are keys to better digestion.<\/p>\n
Struggling to go No. 2? You\u2019re not alone. In fact, the National Institute for Diabetes and Digestive and Kidney Diseases estimates that around 16% of the adult population struggles with constipation daily<\/a>. The good news is there are proactive things you can do to ease your constipation woes without spending a fortune.\u00a0\n<\/p>\n Enter\u2014simple food swaps! No, we\u2019re not suggesting swapping cauliflower pizza crust for the real deal (though don\u2019t knock that one until you try it<\/a>). Rather, we\u2019re encouraging you to explore the better-for-you alternatives for common snacks that pack a bit more nutritional bang per bite. Dietitians say the easiest high-fiber swap to help you poop is choosing air-popped popcorn in place of potato chips<\/a>.\u00a0\n<\/p>\n Why Air-Popped Popcorn Is the #1 Swap Fiber is a key component of a diet that promotes regular bowel movements<\/a>, and unfortunately, most Americans are falling short on eating enough of this nutrient. Eating plenty of dietary fiber positively impacts metabolic health and the microbiome. You see, popcorn contains resistant starch<\/a> that serves as a prebiotic, providing food for the good bugs in your gut that keep your digestive system running smoothly., Gut-health nutrition expert Jessie Wong, M.Acc, RDN, LD<\/a>, is a popcorn advocate, sharing, \u201cPopcorn is a whole-grain snack packed with insoluble fiber, which adds bulk to stool and helps food move more efficiently through the digestive tract. This promotes regularity and supports overall bowel health<\/a>.\u201d\u00a0\n<\/p>\n The best part? Swapping 1 ounce of popcorn in place of 1 ounce of chips provides 3 additional grams of dietary fiber<\/a>, inching you closer to the recommended 25 to 38 grams of fiber per day<\/a>.,\n<\/p>\n It\u2019s a Whole Grain\u00a0 <\/p>\n The 2020-2025 Dietary Guidelines for Americans recommends consuming at least 50% of your grains<\/a> from whole-grain sources. Whole grains contain the entire bran layer of the grain kernel, meaning they pack more fiber and other nutrients that other refined grains lack. In fact, dietitian Roxana Ehsani, M.S., RD, CSSD<\/a>, says, \u201cOne serving of popcorn provides one-third of your daily whole-grain needs<\/a>, and 4 grams of dietary fiber.\u201d Wong points out that eating more whole grains<\/a> routinely helps nourish your microbiome, contributing to more predictable bowel movements.\u00a0\n<\/p>\n It\u2019s Filled with Polyphenols\u00a0 <\/p>\n Popcorn contains compounds known as polyphenols<\/a>, which have antioxidant properties<\/a>. Antioxidants help protect cells from damage caused by free radicals\u2014the \u201cbad guys\u201d that may cause harm to our health in the long run. Research has explored the health benefits of popcorn for decades, concluding it has a positive influence on gut health thanks to its polyphenol activity specifically. Ehsani shares, \u201cPopcorn\u2019s polyphenols can help reduce inflammation in the gut<\/a> and support the growth of healthy gut bacteria<\/a>. A healthy gut microbiome results in better digestion and more regular bowel movements.\u201d\n<\/p>\n It\u2019s Low in Saturated Fat & Sugar\u00a0 <\/p>\n The high fiber content of air-popped popcorn<\/a> helps fill you up while delivering important vitamins and minerals with no saturated fat or added sugar. Research shows that people who struggle with constipation may have poor diet quality, such as high intakes of saturated fat and added sugar. Replacing foods high in these with better-for-you options<\/a>, like popcorn or other high-fiber foods, provides support for your microbiome and can ease constipation while promoting better digestion. Wong says, \u201cAir-popped popcorn is low in calories, but high in volume, providing a satisfying crunch and fullness without the heavy fats or additives often found in chips, making it a gut-friendly choice for snacking<\/a>.\u201d\n<\/p>\n Strategies for Better Digestion <\/p>\n Better gut health is possible, but it involves taking a close look at both diet and lifestyle.\u00a0 Wong explains, \u201cBowel health isn\u2019t just about eating more fiber\u2014it\u2019s about the whole picture. Managing stress, getting enough sleep, and listening to your body\u2019s natural cues are just as important as what\u2019s on your plate.\u201d Consider these dietitian-recommended tips for better digestion too:\n<\/p>\n Move your body: Regular exercise is essential for better bowel health. Wong and Ehsani recommend consistent daily movement in whatever form feels enjoyable. Pick your favorite\u2014a short walk, resistance exercise or a swim all count.\u00a0 Meal Plan to Try Simple 7-Day Meal Plan to Help You Poop, Created by a Dietitian<\/p>\n <\/a><\/p>\n Our Expert Take\u00a0 <\/p>\n Smart food swaps can help improve your gut health\u2014in turn offering relief from constipation that may be weighing you down. While fruits and vegetables are natural choices to swap in for other less-nutritious choices, they don\u2019t always satisfy you the same way. That\u2019s why nutrition experts recommend starting small with easy swaps that may be more satisfying, like trying air-popped popcorn in lieu of potato chips<\/a> to get that same crunch with more fiber and antioxidants. Fiber is a key component to helping you poop, and every gram counts! Consider making a bowl of our EatingWell reader-favorite, Cinnamon Popcorn<\/a>, to nosh on when hunger strikes.<\/p>\n","protected":false},"excerpt":{"rendered":"The easiest high-fiber swap to help you poop is swapping popcorn in place of chips.Popcorn is a whole…\n","protected":false},"author":2,"featured_media":67958,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45],"tags":[102,6636,56,54,55],"class_list":{"0":"post-67957","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/67957","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=67957"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/67957\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/67958"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=67957"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=67957"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=67957"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n It\u2019s High in Fiber\u00a0 <\/p>\n
\nStay hydrated: Drinking water throughout your day helps prevent dehydration, a common culprit in struggling to go No. 2. Carry a large reusable water bottle and make a goal to refill it at every mealtime, ensuring you\u2019re constantly drinking during your day.\u00a0
\nEat probiotic-rich foods: Probiotics help nourish a healthy gut and aid digestion, helping to keep your bowel movements regular. Consider adding more probiotic-rich foods into your diet, like kefir, yogurt, sauerkraut, kimchi and kombucha.
\nSlow down. Being mindful as you eat is important, notes Jenna Braddock, M.S.H., RDN, CSSD, LD\/N, ACSM-CPT<\/a>, because quickly consuming large volumes of food can disrupt your digestion. Consider taking some deep breaths before eating to help calm your nervous system and prepare to properly digest.\u00a0
\nAnd yes, eat more fiber<\/a>. Braddock recommends eating more high-fiber fruits and veggies routinely to find relief. She writes, \u201cRaspberries are one of the highest-fiber fruits per serving. Plus, eating two kiwis a day can help improve constipation and abdominal discomfort.\u201d<\/p>\n
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