17 Healthy Snacks to Help You Poop

By

Danielle DeAngelis

Published on May 14, 2023

Reviewed by Dietitian

Jessica Ball, M.S., RD

blueberry lemon energy balls — Photo: Ali Redmond

Having trouble going #2? You may be struggling with constipation, and these tasty fiber-packed snacks can help with that. With at least 3 grams of fiber per serving, these snacks can help you get regular and feeling like yourself again. Recipes like our Apple Pie Energy Balls and Easy Black Bean Dip are satisfying, delicious and will help you get back on track—especially when enjoyed in between fiber-rich meals.

01 of 17

Apple Pie Energy Balls

Apple Pie Energy Balls — Andrea Mathis

These no-bake Apple Pie Energy Balls come together easily and will give your body the energy it needs to power through the afternoon.

02 of 17

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.

03 of 17

Chocolate-Peanut Butter Energy Bars

Chocolate-Peanut Butter Energy Bars

Dates provide all the sweetness you need for these no-bake energy bars. Each square serves up a hearty dose of protein—thanks to peanut butter and peanuts—as well as fiber from rolled oats. Kids will love the chewy bites with crunchy nuts.

04 of 17

Banana-Oat Muffins

Whip up a batch of these diabetic-friendly Banana-Oat Muffins for a quick and easy snack or add them to complete a balanced breakfast. These muffins can be eaten over several days or frozen and enjoyed for up to a month.

05 of 17

Crunchy Roasted Chickpeas

Crunchy Roasted Chickpeas — Diana Chistruga

Try this satisfying snack instead of nuts. The tasty legumes are lower in calories and packed with fiber.

06 of 17

Caramel Delight Energy Balls

Think of these easy no-bake cookies as a healthy makeover of one of our favorite Girl Scout Cookies--chewy caramel, dark chocolate and toasted coconut come together with fiber-boosting oats instead of sugar and flour. And the best part? They take only 15 minutes from start to finish.

07 of 17

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. Try it for a quick breakfast or snack.

08 of 17

Maple Granola

This quick and healthy granola recipe can be enjoyed like cereal with milk or sprinkled over yogurt to make an easy parfait. Serve with a banana for a balanced breakfast.

09 of 17

Dried-Fruit Bars

Make a batch of these easy homemade dried-fruit bars to tuck into your kid's lunchbox all week.

10 of 17

Quick Guacamole

Mash a few avocados, stir in some fresh salsa and a squeeze of lemon juice and you've made the easiest healthy guacamole. Guacamole will turn brown if allowed to sit and is best made shortly before serving. Serve with your favorite tortilla chips or as a topping for tacos, enchiladas or burritos.

11 of 17

Almond-Stuffed Dates

Medjool dates are softer than their semi-dry Deglet Noor cousins and therefore, much easier to stuff with almonds. This healthy snack recipe can also be turned into an addictive appetizer by adding a little blue cheese to the stuffing.

12 of 17

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.

13 of 17

Blueberry-Lemon Energy Balls

blueberry lemon energy balls — Ali Redmond

If you're looking for a midday pick-me-up, these irresistible blueberry-lemon balls come together in minutes and make a perfect on-the-go snack. Walnuts add a boost of plant-based protein and help keep you energized, while a bit of maple syrup adds sweetness.

14 of 17

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.

15 of 17

Everything-Seasoned Almonds

Everything-Seasoned Almonds — Jennifer Causey

Grinding up the everything bagel seasoning in a spice grinder will help it adhere to the almonds.

16 of 17

Peanut Butter, Blueberry & Oat Energy Squares

These one-bowl, no-bake energy squares ensure a quick way to refuel during long meetings, tough workouts or that mid-afternoon energy slump. Feel free to swap the blueberries for your favorite dried fruit and the pistachios for your favorite nut--but keep the maple syrup as is; we found using less than 1/2 cup resulted in crumbly bars.

17 of 17

Cinnamon-Sugar Roasted Chickpeas

Cinnamon-Sugar Roasted Chickpeas

Roasting canned chickpeas until crispy makes a simple and healthy snack. In this riff on candied nuts, chickpeas are coated with cinnamon sugar to make them irresistible! This snack is best enjoyed the day it is made.

Was this page helpful?

Thanks for your feedback!

Tell us why!

Related Articles

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

16 10-Minute Snacks to Help You Poop

Cinnamon-Sugar Roasted Chickpeas

15 Anti-Inflammatory Snacks for Weight Loss

a recipe photo of the Cranberry and Almond Energy Balls

15 Energy Ball Recipes You'll Want to Make Forever

a recipe photo of the Carrot Cake-Inspired Loaf Bread

21 5-Star Snack Recipes That Are High in Fiber

a recipe photo of the Crunch Bar-Inspired Energy Balls

23 Heart-Healthy Snacks That Are High in Fiber

Baked Blueberry & Banana-Nut Oatmeal Cups

20 Brain-Healthy Snacks To Help Keep You Focused & Satisfied Until Lunch

Chocolate-Peanut Butter Energy Bars

16 No-Cook High-Fiber Snack Recipes

caramel delight energy balls

18 High-Fiber Snacks That Support a Healthy Gut

Black Bean Hummus

8 High-Fiber Snacks with 100 Calories or Less

a recipe photo of the Apple & Peanut Butter Energy Balls

15 High-Fiber Anti-Inflammatory Snacks to Pack with Lunch

Berry-Mint Kefir Smoothies

30-Day Smoothie Plan to Help You Poop

a recipe photo of the Baked Blueberry & Banana-Nut Oatmeal Cups

The #1 Morning Snack to Help You Poop, Recommended by Dietitians

Chickpea Salad Sandwich

18 Healthy Lunch Recipes To Help You Poop

Apple Pie Energy Balls

Apple Pie Energy Balls

Almost Chipotle's Guacamole

17 Low-Carb Snack Recipes to Help You Poop

Lemony Lentil Salad

25 Of Our Favorite High-Fiber Salads