The #1 Afternoon Snack to Help You Poop the Next Morning

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, 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 to up your fiber intake—including at your afternoon snack. In fact, eating enough fiber in the afternoon may encourage you body to have a bowel movement in the morning, getting you one bathroom visit closer to being regular. When it comes to the best afternoon snack to help you go #2, our 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 our black bean dip provides 5 grams of fiber—more than double the amount found in a serving of storebought hummus. 

In addition to being high in fiber, this dip provides both soluble and insoluble fiber, thanks to the black beans. Thanks to their different functions, these two types of fiber work synergistically to promote regular poops. Insoluble fiber adds bulk to your stool and helps it move more quickly through the gut, while soluble fiber forms a viscous gel to soften your stool, making it easier to pass.

It Provides Pre- and Probiotics

Another benefit of black beans is they’re a source of resistant starch—a type of carbohydrate that the body can’t digest. Instead, resistant starch acts like a prebiotic, providing food for the beneficial bacteria living in your gut microbiome. In return, these good gut bacteria create short-chain fatty acids, which support digestive health by reducing inflammation and protecting the lining of your gut. 

What’s more, our black bean dip also provides probiotics thanks to the addition of Greek yogurt. Research suggests that disruptions in the balance between good and bad bacteria in your gut—known as dysbiosis—can contribute to constipation. Fermented foods like yogurt can help restore balance by providing probiotics (aka beneficial gut bacteria). 

It’s a Good Source of Magnesium

Magnesium is an essential mineral that most of us don’t get enough of. This mighty mineral is involved in hundreds of processes within the body, including helping you poop. In fact, magnesium citrate is a common ingredient in many over-the-counter laxatives. Magnesium helps you poop in two ways: it helps draw water into the digestive tract to soften poops, and it helps relax the digestive muscles to make it easier for stools to pass through. Snacking on this black bean dip in the afternoon provides 13% of your daily needs for magnesium, helping set you up for a more comfortable bowel movement the next day. 

It May Help You Eat More Veggies

If you find it challenging to eat more veggies, one of the best ways to make them more appealing is by using them to scoop up a tasty dip. Pairing this black bean dip with fresh cut veggies adds even more fiber to support more regular bowel movements. Sliced red bell peppers, cucumber and carrots are just a few examples of veggies that go great with the dip—though feel free to get creative and use whatever’s in-season. 

Other Helpful Tips for What can be Done the Day Before (or That Morning) 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 additional tips for helping you poop in the a.m.: 

• 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 keep you hydrated. 
• Schedule an Afternoon Workout Session: Most of us are guilty of sitting too long while working on our computers. And when your body isn’t moving, your gut is less active, too. Because physical activity can stimulate gut motility, planning a post-work gym session or an after-dinner walk can help set you up for a morning poop. 
• 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 implementing 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. While you sleep, that fiber will tee up your body for a No. 2 in the morning by bulking up and softening your poop overnight. 

Our Expert Take

Our bodies crave routine—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. The combo of soluble and insoluble fiber it provides, in addition to magnesium, may be just what your gut needs to get back on its usual a.m. bathroom routine.