In This ArticleView AllIn This ArticleWhy Split Peas Are the BestBest Ways to Eat Split PeasOther Carbs That Help
In This ArticleView All
View All
In This Article
Why Split Peas Are the Best
Best Ways to Eat Split Peas
Other Carbs That Help
Poop happens. But, when it doesn’t, you may experience pain, strain and downright discomfort. Sound familiar? If so, you’re not alone.
Constipation is super common—nearly half of all adults in the U.S. experience it, according to theNational Institute of Diabetes and Digestive and Kidney Diseases. These toilet troubles can leave you desperate for a real solution. And we have a recommendation: split peas.
That’s right. Split peas top the list of carbs that can, um, get things moving again. Sure, carbohydrates often get the side-eye (aren’t they supposed to be bad for you?), but hear us out. This particular type of carb delivers many nutrients that could relieve constipation and benefit your overall health.
Recipes for a Healthy Gut
If your mom made you eat peas, it was for good reason. This veg is a seed that comes from thePisum sativumplant. Some types are wrinkly, like garden peas, or smooth, like dry peas. Their outer layer can be removed, the pea split into two parts, and—voilà!—split peas. And whether you eat them in green or yellow form, split peas can be your No. 1 go-to when pooping gets too hard—literally.
Why Are Split Peas the Best Carbs to Help You Poop?
Split peas can help ease constipation in several ways. For one, they’re teeming withfiber, a must-have nutrient for constipation relief. They’re especially rich in soluble fiber, which draws a lot of water into your gastrointestinal tract, helping to make your stool a normal consistency so pooping is more comfortable. A 2021 review fromNutrientssuggests that “normal” poop is about 74% water, while hard, constipation poop is less than 72% water. This means increasing the hydration in your stool could be beneficial.
Split peas also containinsoluble fiber, a type of fiber that increases water absorption, stool bulk and intestinal regulation. All of these factors can make it easier to have bowel movements, according to a 2021 review of studies published inLegume Science.
According to theUSDA, a 1-cup serving of cooked split peas contains 16 grams of total dietary fiber. This goes a long way toward getting you closer to the 25 to 34 g the2020-2025 Dietary Guidelines for Americansrecommend adults get each day.
It’s important to note thatincreasing your fiber intake too quicklycan worsen constipation. To prevent that from happening, drink lots of water and slowly add more fiber to your diet over several weeks to keep things moving.
Poor gut health has the opposite effect, according to a 2021 review published in the journalGastroenterology Report. A 2020 review published inCurrent Clinical Pharmacologysuggests that consuming prebiotic foods like split peas may increase weekly stool frequency, improve stool consistency and decrease bloating in adults with constipation.
And the benefits don’t end there. Split peas haveone of the highest amounts of proteinin the legume family, with 16 g per cup. Because protein doesn’t help constipation to the extent that fiber does, you may be tempted to avoid this food group when you’re backed up and feeling bloated and full. But going without food can drain your energy—and make constipation worse. The good news is that the complex carbs that peas deliver can counter that fatigue without that heavy feeling. Plus, they’re inexpensive, accessible in most stores and can hang around for a long time in your pantry.
Split Pea Soup with Chorizo
What’s the Best Way to Eat Split Peas When You’re Constipated?
One way to enjoy this legume is to whip up a batch ofsplit pea soupin your crock pot. Or try thisstovetop versionthat has 21 g of fiber per 1-cup serving. You can also chill the soup and slow-sip it like a constipation-fighting tonic. Bonus: Cooking and chilling split peas increases their resistant starch content.
Split peas also pair nicely with rice, which might sound good when you have belly trouble. We especially like this beautifully goldenTrinidadian Dal & Ricerecipe. Or blitz split peas into hummus and add fiber-richchia seeds, which can also help you poop. Eat the hummus with whole-grain pita crackers for a crunchy snack, or pair it with high-water foods like cucumber and bell pepper strips to promote hydration and softer stools.
This suggestion may sound weird, but cold, plain split peas can also be added to a fruit smoothie. Or replace the lentils in thisChocolate-Banana Protein Smoothiewith split peas.
Other Carbs That May Help You Poop
The Bottom Line
While no one food is a guaranteed solution for your pooping problems, a helpful strategy is to regularly eat an overall healthy, balanced diet—with plenty of dietary fiber from foods like split peas. And get plenty of water and exercise.
Need a little more help? Try this3-Day Meal Plan to Help You Poopor our7-Day High-Fiber Meal Planfor our detailed meal and snack ideas to help you go more regularly and comfortably.
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