The #1 Low-Carb Snack to Help You Poop, According to a Dietitian

Eating low-carb? You might be missing out on fiber, too, without even realizing it. That’s because many high-fiber foods—like whole grains and beans—also contain carbs. The problem is, forgoing those high-fiber foods could leave you constipated. 

But not to worry—we have the perfect low-carb snack that can help you poop. Make a batch of these Pizza Pistachios so you have a portable, carb-friendly snack you can reach for the next time hunger strikes.

Here’s why these delicious pistachios are our number one pick to help you poop:

How This Pistachio Snack Can Help You Poop

High in Fiber

Most of us eat one to three snacks a day. This adds up, accounting for 20% of our total calorie intake. This means we need to make our snacks count by reaching for between-meal bites that deliver on nutrients, like fiber. These tasty Pizza Pistachios provide 3 grams of fiber per serving, which is about 10% of your daily needs., (Not to mention, they’re also a good source of protein and healthy fats!) What’s more, they contain a combination of both insoluble and soluble fiber—a dynamic duo for tacking constipation. Insoluble fiber helps add bulk to your stool and quickens its journey through the digestive tract, while soluble fiber helps soften your stool so it’s easier to pass. 

Gives Your Gut Microbiome a Boost

Your gut microbiome thrives when there’s a healthy balance between good and bad bacteria. However, when that delicate balance is disrupted (i.e., dysbiosis), it can lead to constipation. If dysbiosis is the root of your constipation, eating foods that support good gut bacteria strains may help reset your gut. One of those gut-friendly foods is pistachios. Research shows that snacking on pistachios can support the growth of beneficial strains of gut bacteria. In turn, those good bacteria promote better gut health by reducing inflammation and protecting the lining of your GI tract. 

Provides Magnesium

Struggling with constipation might be a sign that you’re not getting enough magnesium in your diet. This essential mineral does a lot for you, including helping you poop. It’s even a common ingredient in many over-the-counter laxatives. 

So, how does magnesium help you go No. 2? The mineral does two things: It draws water into the digestive tract to soften poops and it helps relax the muscles of your digestive tract, making it easier for stools to pass through. Snacking on pistachios can be a great way to make sure you’re getting enough magnesium—a serving provides about 8% of your daily needs. 

Improves Blood Sugar Management

Research suggests that people with diabetes may be more likely to struggle with constipation. While the two may seem unrelated, having high blood sugar can slow down your gut by impacting intestinal motility.

The easy Pizza Pistachios recipe is a perfect make-ahead snack to help with glucose management. Each serving has just 10 grams of carbs, while also providing blood sugar–stabilizing protein, fiber and healthy fats. Not to mention, some studies have found that eating pistachios may positively impact blood sugar management in those with diabetes.

Other Tips to Help Keep You Regular

Adding a fiber-rich, lower-carbohydrate snack like pistachios to your routine may help you poop, but that’s not the only thing that you can do. Here are a few other tips to help you tackle constipation when following a low-carb diet: 

• Stock Up on High-Fiber Veggies: If you’re following a low-carb diet, adding lots of high-fiber vegetables like Brussels sprouts, artichokes and broccoli to your plate can help you reach your fiber goals while keeping your overall carb intake in check.
• Stay Hydrated: If you’ve upped your fiber intake to tackle constipation, it’s important to ensure that you are also drinking more fluids—the two work together. While fiber adds bulk to stools, water makes them softer and easier to pass. Make it easier to drink more water by carrying a water bottle with you throughout the day. Don’t forget that hydrating foods like watermelon and berries can also help you hit your fluid intake goals. 
• Move Your Body: A good way to kick-start a sluggish digestive system is to move your body. That’s because your digestive system has muscles too, which become more active when you are physically active. It doesn’t take much either, even a short walk after a meal can help keep constipation at bay.

Our Expert Take

If you are feeling backed up while following a low-carb diet, it may be time to reassess your fiber intake. It’s not uncommon to be missing the mark on fiber, since many of the richest sources of the nutrient are carb-containing foods. Not to worry: With a little planning, you can get the fiber you need to support your overall health and stay regular. Start by optimizing your snack choices. Adding a low-carb-friendly snack like our Pizza Pistachios to your day means you’re getting extra fiber as well as other nutrients, like magnesium, that will help you go. What’s more, they’re a delicious and convenient snack.