Feeling backed up? Get things moving again with this healthy snack.
Reviewed by Dietitian Emily Lachtrupp, M.S., RD
Key Points
- Constipation affects many adults and can be eased with fiber-rich snacks like dried mango.
- Mangoes contain soluble and insoluble fiber, aiding digestion and improving stool consistency.
- Mango polyphenols may reduce inflammation and support gut health for better bowel movements.
Digestion starts the minute a bite of food hits your lips. As food winds its way through your digestive system, it’s broken down into the energy and nutrients you need to thrive. Any waste is eliminated in your stool. Although it can feel taboo to talk about your poop (or lack thereof), your bowel movements can actually tell you a lot about your health—including whether your digestive system is functioning optimally. One of the most common digestive complaints is constipation.
Constipation is a common gastrointestinal ailment that can affect people of all ages. Although “normal” bowel habits can vary from person to person, signs of constipation can include fewer than three bowel movements per week, hard, dry or lumpy stools and difficult-to-pass stools.
Constipation can occur for a variety of reasons including certain medications, hydration status, medical conditions or inactivity. However, inadequate fiber intake is among the most common contributors. That’s why choosing fiber-rich foods and snacks can help support regular bowel movements and overall digestive health. And if you’re browsing the snack aisle at Trader Joe’s, there’s one standout option worth tossing into your cart.
There are a lot of reasons to love Trader Joe’s, but the unique and delicious snack options are at the top of our list. If you are having trouble going No. 2, be sure to add Trader Joe’s Organic Dried Ataulfo Mango Slices to your cart next time you’re grocery shopping. Read on to learn why.
Why We Love Dried Mango Slices To Help You Poop
They Contain Both Soluble and Insoluble Fiber
A serving of the Trader Joe’s dried Ataulfo mango slices provides 3 grams of fiber, making it a tasty and convenient way to support healthy digestion. Mango contains both soluble and insoluble fiber, and each type plays a different role in keeping bowel movements regular. Soluble fiber absorbs water and helps soften stool, while insoluble fiber adds bulk and helps move waste through the digestive tract more efficiently. Together, these two types of fiber can help promote more comfortable, regular bowel movements.
They Support a Healthy Microbiome
If you’re struggling with constipation, your gut microbiome may play a role. Research has found that people with chronic constipation often have different gut bacteria compositions compared to those without digestive issues. In fact, individuals with chronic constipation often have lower levels of certain strains of beneficial bacteria like Bifidobacterium and Lactobacillus in their gut compared to healthy individuals.
The good news? What you eat can help the good bacteria in your gut thrive. Mango contains fiber and plant compounds that may help support a healthier gut environment. In fact, research suggests that people who eat a serving of fresh mango daily, may experience improvements in microbiome health. Although most research focuses on fresh mangoes, dried mango likely offers many of the same microbiome-enhancing benefits.
Their Polyphenols Lower Inflammation
Emerging research suggests that inflammation may play a role in constipation and overall digestive discomfort. Mangoes are rich in polyphenols, naturally occurring plant compounds that have antioxidant and anti-inflammatory properties that may help support gut health. In addition to providing fiber, these compounds may help promote more comfortable and regular bowel movements by supporting a healthier digestive environment.
They Are Super Convenient
We love a healthy snack that doesn’t need refrigeration and is easy to pack on-the-go. Keep a bag of these mango slices in your bag or desk at work for convenient snacking. They are also a great way to curb cravings for sugary foods since they are naturally sweet without any added sugar.
What to Look For in a Snack to Help You Poop
Snacks can help fill in nutrition gaps in your diet and support your health goals. If you struggle with constipation, adding the right snacks to your routine may help get things moving again. Here’s what we suggest you look for in a snack next time you’re having trouble going No. 2:
- Fiber is especially important for digestive health. Found in foods like fruits, vegetables and whole grains, fiber helps keep things moving through the digestive tract. Soluble fiber absorbs water to help soften stool, while insoluble fiber adds bulk and helps waste move more efficiently through the colon. Look for snacks that contain at least three grams of fiber.
- Probiotics are live bacteria that support healthy gut motility. Research suggests that probiotics may be effective in the management of chronic constipation. Some of our favorite probiotic snack options include yogurt, kefir, kimchi and sauerkraut.
- Highly processed snacks are often high in added sugars and sodium. Keep an eye on nutrition labels and avoid choosing snacks that contain high amounts of either.
Other Strategies To Help You Poop
While adding nutritious snacks—like dried mango slices—to your diet can help, here are some other evidence-based strategies to manage your constipation symptoms:
- Stay hydrated. Drinking enough fluids helps soften stool and supports regular bowel movements. Water is best, but hydrating foods and beverages can contribute, too.
- Follow a balanced diet. Eating a variety of fiber-rich foods—like fruits, vegetables, whole grains, legumes and nuts—can help support digestive health and promote regularity.
- Engage in physical activity. Regular movement helps stimulate the muscles in your digestive tract, which may help keep things moving and reduce constipation symptoms.
If constipation becomes persistent, painful or is accompanied by symptoms like blood in the stool, unexplained weight loss or severe abdominal pain, it’s important to speak with a healthcare provider. They can help identify any underlying causes and recommend the most appropriate treatment plan for your needs.
Our Expert Take
Constipation is uncomfortable. Luckily there are a variety of diet and lifestyle changes that can bring relief. Snag a bag of Trader Joe’s Organic Dried Ataulfo Mango Slices next time you’re shopping. This convenient snack with its gut-friendly nutrients like fiber and polyphenols may help keep constipation at bay.
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