16 10-Minute Snacks to Help You Poop

By

Camryn Alexa Wimberly

Published on July 19, 2024

Reviewed by Dietitian

Jessica Ball, M.S., RD

pink smoothie made with mint and kefir in glass on black background

Get some help relieving uncomfortable constipation symptoms with these quick and easy snacks! With at least 3 grams of fiber per serving, these recipes are refreshing and filling ways to help keep you regular. Plus, they’re packed with gut-healthy ingredients like berries, yogurt and legumes. Ten minutes is all you’ll need before enjoying delicious snacks like our Berry-Mint Kefir Smoothies or Easy Black Bean Dip.

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Raspberry Yogurt Cereal Bowl

Raspberry Yogurt Cereal Bowl

For a tasty snack or dessert, try using yogurt instead of milk for your cereal. If making this as a to-go snack, keep the cereal separate and top just before eating.

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Berry-Mint Kefir Smoothies

pink smoothie made with mint and kefir in glass on black background

Kefir is similar to yogurt, full of gut-friendly probiotics. But it has fewer carbs and a more drinkable consistency—perfect for smoothies.

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Chocolate-Peanut Butter Protein Shake

side shot of a light brown smoothie in a tall glass with a striped napkin behind — Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey

This creamy high-protein shake will keep you satisfied for hours and tastes like a chocolate-peanut butter banana milkshake. You don't even need to add protein powder, thanks to the naturally occurring protein in the soymilk, Greek yogurt and peanut butter.

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Easy Black Bean Dip

Easy Black Bean Dip

This creamy bean dip is great for a party or picnic. Smoked paprika and ground chipotles add a robust, earthy flavor, but you can also use regular paprika and cayenne if you don't have the other spices on hand.

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2-Ingredient Peanut Butter Banana Ice Cream

How to Make Banana Peanut Butter Soft Serve

Whir up frozen bananas into an “ice cream” without the cream! Peanut butter adds a natural swirl of flavor for a sweet and satisfying dessert with no added sugar.

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Blueberry-Banana Smoothie (Batido)

Refreshing and colorful fruit smoothies called batidos are served at Cuban snack bars all over Florida—try this recipe with blueberries and banana for a vacation in a cup.

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Peanut Butter-Strawberry-Kale Smoothie

This PB&J-inspired green smoothie recipe makes for a quick and healthy breakfast you can easily take on the go.

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Mermaid Smoothie Bowl

Mermaid Smoothie Bowl

Channel your inner mythical creature with a colorful smoothie bowl that's fun to make and eat. Look for blue spirulina powder, a protein-rich supplement made from blue-green algae, at natural-foods stores or order it online.

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Homemade Trail Mix

Try this portable mix with any combination of dried fruits and nuts.

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White Bean & Avocado Toast

Mashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast.

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Fig & Honey Yogurt

In this nourishing snack, dried figs and honey top plain yogurt. Substitute fresh figs if you can find them.

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Strawberries and Cottage Cheese

This snack mixes a serving of dairy with a serving of fresh fruit and provides a boost of vitamin C and calcium to your day.

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Honey-Peanut Popcorn

This healthy snack recipe tosses together crunchy popcorn, salty peanuts and a touch of honey for the perfect sweet-salty snack.

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Bagel Gone Bananas

Talk about a grab-and-go breakfast: this bagel topped with nut butter and banana slices is ready in just 5 minutes and easy to eat on the run.

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Edamame with Aleppo Pepper

With fruity undertones and a slight cumin taste, Aleppo pepper gives this healthy protein snack some satisfying flavor.

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Rainbow Fruit Skewers

Rainbow Fruit Skewers — Alexandra Shytsman

These colorful fruit skewers are quick to assemble, perfect for a refreshing snack or dessert.

Medically reviewed by

Jessica Ball, M.S., RD

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