A Dietitian Suggests One Late-Night Snack to Help You Poop in the Morning

This high-fiber late-night snack proves that flavor doesn't have to be sacrificed for functionality.

Speaking about feces may make you uncomfortable if you're not a dietician, but everyone has to do it! It would be problematic if you weren't heaving at all. However, among Americans, constipation is a very prevalent problem. Constipation affects roughly 16% of adults, and increases to 33% of adults over 60. It's no secret that our eating habits have a big impact on how we poop. So, you might be able to try certain eating strategies if you're worried or experiencing physical discomfort as a result of not going frequently.

You may relax knowing that staying regular most likely doesn't require a trendy cleanse. Although it could be alluring to choose these purportedly quick remedies, they frequently only serve as a temporary laxative and don't result in long-term, consistent results.

Consuming specific nutrients on a regular basis might help you stay regular and alleviate constipation. Furthermore, these nutrients support much more than only the digestive system. It's a good idea to incorporate more items that prevent constipation into your diet during your evening snack. Although we usually crave chips and sweets at this time of day, there are several late-night foods that can help you wake up feeling refreshed. Discover what to look for in the ideal BM-friendly morning snack:

How to Choose a Snack That Won't Make You Cough
Fiber is the nutrient most crucial for constipation. It is an indigestible carbohydrate that can be found in whole grains, legumes, nuts, and fruits and vegetables. Foods high in fiber aid in giving your stool greater volume and water, which speeds up the process of food passing through your digestive tract.

According to recent studies, a startling 95% of Americans do not consume enough fiber, which could contribute to the constipation that so many of us experience. Americans seldom consume half of the recommended daily intake of fiber, which is 14 grams for every 1,000 calories, or 28 grams for a 2,000 calorie day.

It's critical to get adequate water in addition to a diet high in fiber. In order to facilitate passage, fiber draws water into the stool; nevertheless, insufficient water may cause further blockage. Therefore, when you consume more fiber, you must increase your hydration intake.

In addition to fiber and water, watch how much added sugar and sodium you eat. As you may already be aware, consuming excessive amounts of salt and added sugar raises your risk of diabetes and heart disease, but recent research has also linked these conditions to constipation.

Regarding sodium, this could be because eating too much salt may cause water to be drawn out of your stool, making it more difficult to pass. Salt also attracts water.

Furthermore, diets heavy in sugar and sodium have a tendency to be low in fiber.

Finally, remember that constipation might have more reasons than just your food. These include pelvic floor problems, irritable bowel syndrome, drugs, and more. See your physician or a gastroenterologist for assistance if you experience constipation for several weeks or longer.

The Greatest Late-Night Food to Make You Cough
Many people gravitate toward sweets or salty, crunchy foods like chips after dark. Chickpea snacks are one choice that is superior to the others for keeping you regular. These are crunchy-roasted chickpeas that may be produced at home or purchased in stores in delicious sweet and salty varieties. tastes. They make a perfect on-the-go snack during the day and are enjoyable to eat while relaxing on the couch. Here's why they make a fantastic late-night snack to aid with bowel movements.

Chickpeas Contain A Ton of Fiber

We've already talked about how crucial fiber is for both managing and preventing constipation, and a great way to increase your intake of fiber is with chickpea snacks. In actuality, a large number of Americans particularly struggle with consuming enough legumes. Less than 5% of respondents to a survey said they eat beans every day, and one out of every three said they haven't eaten any in the past month.Six

Late at night, roasted chickpea snacks are a tasty and simple way to increase your intake of legumes and fiber. Five grams are present in every ¼-cup serving of 18% of the Daily Value is fiber. They have a very high content of soluble fiber, which attracts water and facilitates the passage of stool.

However, keep in mind that fiber needs fluids to function properly, so you'll want to be especially careful to drink water while enjoying this delicious snack because chickpea snacks are dehydrated.

One Good Source of Prebiotics Is Chickpeas
Prebiotics provide energy to your gut's beneficial microorganisms, or gut microbiome. Research has indicated that an unfavorable gut flora may be associated with chronic constipation, and prebiotics may be able to aid adults with chronic constipation.

That's the situation with chickpea snacks. They can encourage the growth of beneficial bacteria in the gut since they are an excellent source of prebiotics.

In fact, consuming prebiotic-rich foods like beans and chickpeas throughout the day helps maintain a healthy gut flora and prevents constipation as well as other digestive problems.

Chickpeas Can Be Tailor Made
Lastly, we adore how versatile chickpea snacks' flavor profiles are to suit a wide range of palates. Roasted Chickpeas with Sugar and Cinnamon, Roasted Buffalo Chickpeas, or even Everything-Bagel Crispy Chickpeas are all delicious options. There are both salty and sweet varieties available on grocery store shelves if you'd prefer to just buy them already made.

In summary
Don't forget to eat a snack at night if you have trouble staying on track. During this period, a lot of people indulge in foods high in sodium and added sweets, both of which are associated with constipation.

Chickpea snacks are a fantastic way to receive a fiber boost before bed to help you poop in the morning, whether you prefer savory or sweet foods. If you want to make your own at home, try these 8 recipes for crispy chickpea snacks.