14 10-Minute Snacks to Help You Poop By Camryn Alexa Wimberly Camryn Alexa Wimberly Camryn Wimberly is EatingWell's Editorial Fellow. As a food and mental health blogger, Camryn explores how food and cooking can help improve mental health and also be an avenue to connect with one's culture and heritage. EatingWell's Editorial Guidelines Published on July 19, 2024 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is the senior nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Close Get some help relieving uncomfortable constipation symptoms with these quick and easy snacks! With at least 3 grams of fiber per serving, these recipes are refreshing and filling ways to help keep you regular. Plus, they’re packed with gut-healthy ingredients like berries, yogurt and legumes. Ten minutes is all you’ll need before enjoying delicious snacks like our Berry-Mint Kefir Smoothies or Easy Black Bean Dip. Love any of these recipes? Tap "Save" to add them to MyRecipes, your new, free recipe box for EatingWell. 01 of 14 Raspberry Yogurt Cereal Bowl For a tasty snack or dessert, try using yogurt instead of milk for your cereal. If making this as a to-go snack, keep the cereal separate and top just before eating. View Recipe Save 02 of 14 Berry-Mint Kefir Smoothies Kefir is similar to yogurt, full of gut-friendly probiotics. But it has fewer carbs and a more drinkable consistency—perfect for smoothies. View Recipe Save 03 of 14 Chocolate-Peanut Butter Protein Shake Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey This creamy high-protein shake will keep you satisfied for hours and tastes like a chocolate-peanut butter banana milkshake. You don't even need to add protein powder, thanks to the naturally occurring protein in the soymilk, Greek yogurt and peanut butter. View Recipe Save 04 of 14 Easy Black Bean Dip This creamy bean dip is great for a party or picnic. Smoked paprika and ground chipotles add a robust, earthy flavor, but you can also use regular paprika and cayenne if you don't have the other spices on hand. View Recipe Save 05 of 14 2-Ingredient Peanut Butter Banana Ice Cream Whir up frozen bananas into an “ice cream” without the cream! Peanut butter adds a natural swirl of flavor for a sweet and satisfying dessert with no added sugar. View Recipe Save 06 of 14 Blueberry-Banana Smoothie (Batido) Refreshing and colorful fruit smoothies called batidos are served at Cuban snack bars all over Florida—try this recipe with blueberries and banana for a vacation in a cup. View Recipe Save 07 of 14 Peanut Butter-Strawberry-Kale Smoothie This PB&J-inspired green smoothie recipe makes for a quick and healthy breakfast you can easily take on the go. View Recipe Save 08 of 14 Mermaid Smoothie Bowl Channel your inner mythical creature with a colorful smoothie bowl that's fun to make and eat. Look for blue spirulina powder, a protein-rich supplement made from blue-green algae, at natural-foods stores or order it online. View Recipe Save 09 of 14 Homemade Trail Mix Try this portable mix with any combination of dried fruits and nuts. View Recipe Save 10 of 14 White Bean & Avocado Toast Mashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. View Recipe Save 11 of 14 Fig & Honey Yogurt In this nourishing snack, dried figs and honey top plain yogurt. Substitute fresh figs if you can find them. View Recipe Save 12 of 14 Strawberries and Cottage Cheese This snack mixes a serving of dairy with a serving of fresh fruit and provides a boost of vitamin C and calcium to your day. View Recipe Save 13 of 14 Bagel Gone Bananas Talk about a grab-and-go breakfast: this bagel topped with nut butter and banana slices is ready in just 5 minutes and easy to eat on the run. View Recipe Save 14 of 14 Edamame with Aleppo Pepper With fruity undertones and a slight cumin taste, Aleppo pepper gives this healthy protein snack some satisfying flavor. View Recipe Save Medically reviewed by Jessica Ball, M.S., RD Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is the senior nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Explore more: Healthy Recipes Nutrient-Focused High-Fiber High-Fiber Snack Was this page helpful? Thanks for your feedback! Tell us why! Other Submit