Feeling backed up? Whip up this black bean dip for your afternoon snack.
Reviewed by Dietitian Kelli McGrane, M.S., RD
Key Points
- Our Easy Black Bean Dip is one of the best afternoon snacks to help you poop the next morning.
- It provides key nutrients to help you poop, including probiotics, prebiotics, fiber and magnesium.
- Pair this dip with fresh veggies for even more fiber.
Technically, there’s no best time of day to poop. While some people poop like clockwork every morning, others may find their digestive system is a bit sluggish. If you’re in the latter camp, you’re not alone—constipation happens to just about everyone at one time or another. In fact, about 16 out of every 100 U.S. adults report experiencing symptoms of constipation, and bathroom troubles become even more common as you age.
To help get things moving, one of the best things you can do is up your fiber intake—including at your afternoon snack. In fact, eating enough fiber throughout the day can help support regular bowel movements, and an afternoon snack is an easy opportunity to add more. When it comes to a fiber-rich afternoon snack that may help keep things moving, Easy Black Bean Dip stands out—read on to find out why.
Why Black Bean Dip is The Best Afternoon Snack to Help You Poop in the Morning
It’s High in Fiber
Are you a fan of hummus? If so, it’s worth noting that making the swap to this black bean dip can help you score even more fiber. One serving of black bean dip provides five grams of fiber—more than double the amount found in a serving of store-bought hummus.
In addition to being high in fiber, this dip provides both soluble and insoluble fiber, thanks to the black beans. These two types of fiber work together to support regular bowel movements. Insoluble fiber adds bulk to stool and helps move it through the digestive tract, while soluble fiber absorbs water and forms a gel-like substance that can help soften stool and make it easier to pass.
It Provides Resistant Starch
Another benefit of black beans is that they’re a source of resistant starch—a type of carbohydrate that the body can’t fully digest. Instead, resistant starch acts like a prebiotic, providing fuel for beneficial bacteria in your gut microbiome. In turn, these bacteria produce short-chain fatty acids that may help support digestive health by reducing inflammation and protecting the lining of your gut.
What’s more, black bean dip also provides probiotics thanks to the addition of Greek-style yogurt. Research suggests that disruptions in the balance of bacteria in the gut—known as dysbiosis—may be associated with constipation. Fermented foods like yogurt can provide probiotics, or live beneficial bacteria, which may support a healthy gut microbiome.
It’s a Good Source of Magnesium
Magnesium is an essential mineral that many of us don’t get enough of. This mighty mineral is involved in hundreds of processes throughout the body, including muscle and nerve function. Magnesium citrate is also a common ingredient in some over-the-counter laxatives, which work by drawing water into the digestive tract to soften stool.
Snacking on this black bean dip in the afternoon provides about 13% of your daily needs for magnesium, adding another nutrient that supports overall health and normal muscle function.
It May Help You Eat More Veggies
If you find it challenging to eat more veggies, one easy way to make them more appealing is by using them to scoop up a tasty dip. Pairing this black bean dip with fresh-cut vegetables adds even more fiber to your snack, which can help support regular bowel movements. Sliced red bell peppers, cucumber and carrots are just a few examples of veggies that go great with black bean dip—though feel free to get creative and use whatever’s in-season.
Other Tips to Help You Poop
This snack is just one of many strategies you can try to bring regularity back to your morning routine. Here are some additional tips that may help support regular bowel movements:
- Drink plenty of water. Dehydration contributes to constipation, so make sure you’re staying adequately hydrated throughout the day. Besides beverages, adding water-rich fruits and vegetables to your meals can also help you meet your fluid needs.
- Engage in physical activity. Most of us are guilty of sitting too long while working on our computers. But regular physical activity can help stimulate gut motility and support regular bowel movements. Planning a post-work gym session or an after-dinner walk can be an easy way to incorporate more movement into your day.
- Stress less. Your gut is closely connected with your mood thanks to the gut-brain axis. Depending on the individual, stress can either speed up or slow down your digestive system. So, if you’re feeling backed up, it can be worth doing a check-in on your stress levels and trying stress management techniques, like yoga, deep breathing or talking with a friend.
- Eat a high-fiber dinner. In addition to noshing on a fiber-rich snack in the afternoon, make sure your dinner has plenty of fiber, too. Getting enough fiber throughout the day can help add bulk to stool and support regular bowel movements. Just be sure to increase your fiber intake gradually and drink plenty of fluids, especially if you’re not used to eating a lot of fiber.
Our Expert Take
Our bodies often fall into routines—including when we poop. That’s why you might often feel the urge to go No. 2 around the same time every day. However, if your gut isn’t running like clockwork, adding a high-fiber afternoon snack, like our black bean dip, may help support regularity. The combo of soluble and insoluble fiber it provides, along with magnesium, may be a tasty addition to your routine and help keep things moving.