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Photo:Jason Donnelly
Jason Donnelly
A healthy bowel movement is one that is easy to pass—and pain-free, of course—but if you struggle with constipation, you may have a totally different experience in the bathroom. Your stool may be hard and dry, making it a challenge to go. And it may only happen a couple of times per week. If that’s your experience, you’re not alone. According to theNational Institute of Diabetes and Digestive and Kidney Diseases, about 16% of U.S. adults struggle with constipation; the prevalence jumps to 33% among adults over age 60.
While some risk factors for constipation are largely out of your control, like being pregnant or taking certain medications, your diet can also play a big role, per theNIDDK. One of those factors is eating little to no fiber.
The Best Vegetable to Help You Poop, According to Dietitians
When you think of upping your fiber intake, you may not think of protein-rich foods, but some protein sources are also great for relieving constipation. In particular, we recommendkidney beansas a plant source of protein to help you poop. Why? They’re great for upping your fiber and protein intake, and we love that they’re super affordable and convenient to use. Learn the benefits of kidney beans for constipation and the runner-up proteins that can help, too.
The Benefits of Kidney Beans for Constipation
High in Insoluble Fiber
All types of fiber are important for digestive health, but insoluble fiber is especially key for relieving constipation. Insoluble fiber helps food move through your system faster and adds bulk to your stool—something you may desperately want during a bout of constipation.
Compared to other beans, kidney beans are one of the best sources of total fiber and insoluble fiber, according to data fromEndotext. Each ½-cup serving of kidney beans contains almost 8 grams of fiber (29% of the Daily Value), about 6 grams of which is insoluble fiber.
It’s important to note that upping your insoluble fiber intake alone isn’t enough; you’ll also need to increase your fluid intake to help soften the stool as more fiber bulks it up.
Support a Healthy Gut Microbiome
It’s not surprising that a healthy gut microbiome sets the stage for healthy bowel habits, while an unhealthy gut microbiome has the opposite effect. A 2019 study inFrontiers in Medicinefound that an unhealthy gut microbiome is linked with constipation and IBS-C, orirritable bowel syndromewith constipation.
Beans and lentils fit into a category called pulses, which are rich in resistant starch, a type of carbohydrate that acts as a prebiotic, according to a 2022 study inNutrients. Prebiotics help feed the good bacteria in your gut. Interestingly, the study authors note that cooked legumes have a relatively high amount of resistant starch compared to others, so they’re an especially beneficial way to fit in this type ofprebiotic fiber.
Good Source of Magnesium
Magnesium is a mineral with natural laxative properties that make it apopular supplement for constipation relief. You can find magnesium in a bunch of vegetables, nuts, seeds, whole grains and beans. Kidney beans are an especially good source: They contain about 77 milligrams, or 18% of the DV, per cup, according to theUSDA.
Upping your intake of dietary magnesium is a lesser-studied approach for relieving constipation compared to magnesium supplementation, but a 2021 study inFood Science & Nutritionfound it may be helpful. The study used data from almost 10,000 participants ages 20 and older. Researchers found that participants who reported higher magnesium consumption had lower rates of chronic constipation, specifically when it came to how frequent they were able to poop.
This study only found a correlation, which doesn’t necessarily mean that higher magnesium intakecausesless constipation. Nevertheless, the results are promising and hopefully future studies will further examine this connection. This may be yet another reason why beans are such a powerhouse food for quashing constipation.
Other Proteins That Help Relieve Constipation
Kidney beans stand out for their high insoluble fiber, resistant starch and magnesium content, but many other proteins can help with constipation. As a general rule,plant sources of proteinare best for constipation since they tend to contain fiber. (Animal proteins don’t have fiber.) Some other good sources of protein to help you poop are:
Bottom Line
When your bathroom trips are infrequent or painful, eating foods that contain fiber, prebiotics and magnesium may help. The best source of protein that fits the bill is beans. Kidney beans are one great example, but honestly, there are so manygreat types of beansthat add protein, fiber and resistant starch to your diet. These nutrients support a healthy gut microbiome and promote a way happier time in the bathroom.
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