The #1 Snack to Help You Poop, According to a Dietitian (2024)

Though it's not the most glamorous thing to talk about, how often we go number two (and the appearance of it) can tell us a lot about our health. And while the thought of talking about poop might make you feel uncomfortable, you are likely going to be much more uncomfortable if you can't go. Even us dietitians can get constipated every once in a while.

Pictured Recipe: Cocoa-Chia Pudding with Raspberries

Luckily for us all, there are several foods that can help you poop, from black beans to oatmeal. But there is one food that is in a league of its own: chia seeds. Since chia seeds are the best food to help you get (and stay) regular, it's only natural that chia pudding would be the best snack to help you poop.

There are so many reasons why chia seeds are super healthy, and their fiber content is the main reason they're one of the best foods to help you poop. Chia seeds are packed with fiber, boasting an impressive 10 grams per ounce (which is about two tablespoons). The type of fiber they contain is soluble, meaning it absorbs water. This is why chia seeds swell and turn into a gel-like texture when added to liquids. The water-filled seeds are what help loosen up the digestive tract and get things moving.

Chia seeds offer more than just gut-health benefits. In that 1-ounce serving, they have 5 grams of protein, 9 grams of fat, 10 grams of fiber and more than 10% of your needs for calcium, iron and healthy omega-3 fatty acids.

The next time you need a fiber-rich snack, turn to chia pudding. All you need are chia seeds, liquid and any flavorings or toppings you like. We have several delicious recipes like Blueberry Almond, Mango Coconut and Apple Cinnamon Chia Puddings to inspire your flavor combinations. Plus, chia pudding is meal prep-friendly and can be made in advance as a grab-and-go snack for busy weeks.