The Best Protein to Help You Poop, According to a Dietitian

This plant-based protein supports a healthy gut microbiome to help make your bathroom trips less painful.

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

A healthy bowel movement is one that is easy to pass—and pain-free, of course—but if you struggle with constipation, you may have a totally different experience in the bathroom. Your stool may be hard and dry, making it a challenge to go. And it may only happen a couple of times per week. If that’s your experience, you’re not alone. According to the National Institute of Diabetes and Digestive and Kidney Diseases, about 16% of U.S. adults struggle with constipation; the prevalence jumps to 33% among adults over age 60.

While some risk factors for constipation are largely out of your control, like being pregnant or taking certain medications, your diet can also play a big role, per the NIDDK. One of those factors is eating little to no fiber.

Related: The Best Vegetable to Help You Poop, According to Dietitians

When you think of upping your fiber intake, you may not think of protein-rich foods, but some protein sources are also great for relieving constipation. In particular, we recommend kidney beans as a plant source of protein to help you poop. Why? They’re great for upping your fiber and protein intake, and we love that they’re super affordable and convenient to use. Learn the benefits of kidney beans for constipation and the runner-up proteins that can help, too.

The Benefits of Kidney Beans for Constipation

High in Insoluble Fiber

All types of fiber are important for digestive health, but insoluble fiber is especially key for relieving constipation. Insoluble fiber helps food move through your system faster and adds bulk to your stool—something you may desperately want during a bout of constipation.

Compared to other beans, kidney beans are one of the best sources of total fiber and insoluble fiber, according to data from Endotext. Each ½-cup serving of kidney beans contains almost 8 grams of fiber (29% of the Daily Value), about 6 grams of which is insoluble fiber.

It’s important to note that upping your insoluble fiber intake alone isn’t enough; you’ll also need to increase your fluid intake to help soften the stool as more fiber bulks it up.

Support a Healthy Gut Microbiome

It’s not surprising that a healthy gut microbiome sets the stage for healthy bowel habits, while an unhealthy gut microbiome has the opposite effect. A 2019 study in Frontiers in Medicine found that an unhealthy gut microbiome is linked with constipation and IBS-C, or irritable bowel syndrome with constipation.

Beans and lentils fit into a category called pulses, which are rich in resistant starch, a type of carbohydrate that acts as a prebiotic, according to a 2022 study in Nutrients. Prebiotics help feed the good bacteria in your gut. Interestingly, the study authors note that cooked legumes have a relatively high amount of resistant starch compared to others, so they’re an especially beneficial way to fit in this type of prebiotic fiber.

Plus, studies have found that eating more beans and pulses supports the growth of healthy bacteria in the gut responsible for producing short-chain fatty acids like butyrate. The authors of another 2022 study in Nutrients believe that SCFAs can help with constipation by altering gut hormones and cells that control gut motility, as well as by directly affecting the smooth muscle in the intestinal tract that helps push stool out.

To get in more kidney beans, try this Kidney Bean & Kraut Toast—a simple option inspired by a Reuben sandwich.

Good Source of Magnesium

Magnesium is a mineral with natural laxative properties that make it a popular supplement for constipation relief. You can find magnesium in a bunch of vegetables, nuts, seeds, whole grains and beans. Kidney beans are an especially good source: They contain about 77 milligrams, or 18% of the DV, per cup, according to the USDA.

Upping your intake of dietary magnesium is a lesser-studied approach for relieving constipation compared to magnesium supplementation, but a 2021 study in Food Science & Nutrition found it may be helpful. The study used data from almost 10,000 participants ages 20 and older. Researchers found that participants who reported higher magnesium consumption had lower rates of chronic constipation, specifically when it came to how frequent they were able to poop.

This study only found a correlation, which doesn’t necessarily mean that higher magnesium intake causes less constipation. Nevertheless, the results are promising and hopefully future studies will further examine this connection. This may be yet another reason why beans are such a powerhouse food for quashing constipation.

Other Proteins That Help Relieve Constipation

Kidney beans stand out for their high insoluble fiber, resistant starch and magnesium content, but many other proteins can help with constipation. As a general rule, plant sources of protein are best for constipation since they tend to contain fiber. (Animal proteins don’t have fiber.) Some other good sources of protein to help you poop are:

• Legumes. If kidney beans aren’t your favorite, don’t feel like you have to force yourself to eat them. All kinds of beans (including soybeans), along with lentils and peanuts, have pretty similar nutrition profiles. They’re all great sources of both protein and fiber. Try this Three-Bean Chili that incorporates a few kinds of beans.

• Seeds. Seeds are another plant food rich in fiber and protein. For example, 1 ounce of chia seeds has about 5 grams of protein and almost 10 grams of fiber, per the USDA. Plus, that amount packs almost one-quarter of your DV for magnesium.

• Nuts. Nuts like almonds, cashews, pistachios and walnuts are yet another plant protein that’s rich in fiber, too. They make for a great snack—we love these Sweet and Salty Roasted Nuts—or you can use them to spruce up a bowl of oatmeal.

Bottom Line

When your bathroom trips are infrequent or painful, eating foods that contain fiber, prebiotics and magnesium may help. The best source of protein that fits the bill is beans. Kidney beans are one great example, but honestly, there are so many great types of beans that add protein, fiber and resistant starch to your diet. These nutrients support a healthy gut microbiome and promote a way happier time in the bathroom.

Read the original article on Eating Well.