The #1 Late-Night Snack to Help You Poop in the A.M., According to a Dietitian

Talking about poop may be uncomfortable if you’re not a dietitian, but it’s a natural bodily function that every human has. If you weren’t pooping at all, that’d definitely be a cause for concern. Yet, constipation is a common issue for many Americans, particularly older adults. It’s no secret that how we poop is tied to how we eat. So, if you're feeling physically uncomfortable or concerned about irregularity, there may be some nutrition tactics you can try.

To relieve constipation, regularly incorporating certain nutrients can help you stay, well, regular. Plus, these nutrients support more than just digestion—they play key roles in overall health. A great opportunity to add more constipation-fighting foods into your day is during your nighttime snack. At night, lots of people reach for sweets or salty, crunchy foods like chips—but there's one option that stands out for keeping you regular: Roasted chickpea snacks. These crunchy chickpeas can be made at home or purchased in yummy sweet and salty flavors. They’re perfect for couch-time munching and also make a great on-the-go snack during the day. Here’s why roasted chickpeas are an amazing late-night snack that help you poop.

Packed with Fiber

The most important nutrient for relieving constipation is fiber. It’s an indigestible carbohydrate found in plant foods like fruits, veggies, legumes, nuts and whole grains. Fiber-rich foods add bulk and water to your stool, helping food pass through your system quicker.

Many, if not most, Americans eat a low-fiber diet, which may be a main reason why constipation is such a common problem. It’s recommended you eat about 14 grams of fiber per 1,000 calories, equaling 28 grams for a 2,000-calorie day, but Americans are falling short.

As a type of legume, chickpeas also help fill a gap in the average American diet. In fact, many people fall short on legumes, altogether—for example, one survey found that fewer than 5% of Americans reported consuming legumes daily and 1 of 3 hadn’t consumed any during the previous month.

Eating roasted chickpea snacks is an easy and delicious way to get more legumes and fiber late at night. Each 3.5-ounce serving provides about 6 grams of fiber—about 20% of the Daily Value. They’re especially high in soluble fiber, which draws in water to make stool easier to pass.

Just remember that since chickpea snacks are dehydrated and fiber requires fluids to do its job well, you’ll want to be extra sure to drink water when eating this tasty snack. Fiber draws water into the stool to make it easier to pass, but without enough water, it can lead to further backup. So it’s essential to increase your fluid intake as you eat more fiber.

Don't Miss

The Best Late-Night Drink to Help You Poop in the Morning, According to a Dietitian

The #1 Food to Help You Poop, According to a Dietitian

Source of Prebiotic Fiber

Prebiotics serve as fuel for the healthy bacteria in your gut—what's known as your gut microbiome. Some studies have found that chronic constipation may be associated with an unhealthy gut microbiome and other studies suggest prebiotics may be able to help manage chronic constipation in adults (although more research is needed).  

That’s where chickpea snacks come in. They’re a great source of prebiotics, which support the growth of healthy bacteria in the gut. In fact, eating prebiotic-rich foods like chickpeas and other legumes is important to support an overall healthy gut microbiome and help prevent not just constipation, but other gut issues as well. 

A Customizable Snack

Finally, we love that you can really customize the flavor profile of chickpea snacks to fit your taste preferences. You can make your own with the recipes below. If you’d rather just buy them premade, you can find sweet and savory flavors on grocery store shelves, too. 

We love making roasted chickpea snacks to control sugar and sodium levels. Eating too much added sugar and salt can increase your risk of heart disease and diabetes, but some studies have also found a link with constipation. For sodium specifically, this may be because salt attracts water, so consuming too much can draw water away from your stool, making it harder to pass. Both high-sodium and high-added-sugar foods are often low in fiber as well. 

The Bottom Line

If you struggle to stay regular, don’t overlook your nighttime snack. It’s a time when people often reach for foods high in added sugars and sodium—both of which are linked to constipation. Whether you prefer sweet or savory foods, roasted chickpea snacks are a tasty and healthy way to get a boost of fiber before bed to help you poop in the A.M. Keep in mind that there can be other causes of constipation besides your diet, such as medications, irritable bowel syndrome, pelvic floor dysfunction and more. If you struggle with constipation beyond a few weeks, you may want to see your doctor or a gastroenterologist for support.

Top Rated Roasted Chickpea Recipes to Try

Spice-Roasted Chickpeas

Roasted Buffalo Chickpeas

4.8

Cinnamon-Sugar Roasted Chickpeas

4.7