The Easiest High-Fiber Swap to Help You Poop

Struggling to go No. 2? You’re not alone. In fact, the National Institute for Diabetes and Digestive and Kidney Diseases estimates that around 16% of the adult population struggles with constipation daily. The good news is there are proactive things you can do to ease your constipation woes without spending a fortune. 

Enter—simple food swaps! No, we’re not suggesting swapping cauliflower pizza crust for the real deal (though don’t knock that one until you try it). Rather, we’re encouraging you to explore the better-for-you alternatives for common snacks that pack a bit more nutritional bang per bite. Dietitians say the easiest high-fiber swap to help you poop is choosing air-popped popcorn in place of potato chips. 

Why Air-Popped Popcorn Is the #1 Swap

It’s High In Fiber 

Fiber is a key component of a diet that promotes regular bowel movements, and unfortunately, most Americans are falling short on eating enough of this nutrient. High sources of dietary fiber positively impact metabolic health and the microbiome. You see, popcorn contains resistant starch and serves as a prebiotic, providing food for the good gut bugs in your gut that keep your digestive system running smooth., Gut-health nutrition expert Jessie Wong, MAcc, RDN, LD, is also a popcorn advocate, sharing, “Popcorn is a whole-grain snack packed with insoluble fiber, which adds bulk to stool and helps food move more efficiently through the digestive tract. This promotes regularity and supports overall bowel health.” 

The best part—swapping 1-ounce of popcorn in place of 1-ounce of chips provides 3 additional grams of dietary fiber, inching you closer to the recommended 25 to 38 grams of fiber per day.,

It’s a Whole Grain 

The 2020-2025 Dietary Guidelines for Americans recommend consuming at least 50% of your grains from whole grains sources. Whole grains contain the entire bran layer of the grain kernel, meaning they pack more fiber and other nutrients that other refined grains lack. In fact, dietitian Roxana Ehsani, MS, RD, CSSD, shares, “One serving of popcorn provides one-third of your daily whole grain needs, and 4 grams of dietary fiber.” Wong points out eating more whole grains routinely helps nourish your microbiome, “contributing to more predictable bowel movements.” 

It’s Filled with Polyphenols 

Popcorn contains compounds known as polyphenols, which have antioxidant properties. Antioxidants help protect cells from damage caused by free radicals–the “bad guys” that may cause harm to our health in the long run. Research has explored the health benefits of popcorn throughout the decades, concluding it has a positive influence on gut health thanks to its polyphenol activity specifically. Ehsani shares, “Popcorn’s polyphenols can help reduce inflammation in the gut and support the growth of healthy gut bacteria. A healthy gut microbiome results in better digestion and more regular bowel movements.”

It’s Low in Saturated Fat & Sugar 

The high fiber content of air-popped popcorn helps fill you up while delivering important vitamins and minerals with no saturated fat or added sugar. Research shows that people who struggle with constipation may have poor diet quality, such as high intakes of saturated fat and added sugar. Replacing foods high in these with better-for-you options, like popcorn or other high fiber foods, provides support for your microbiome and can ease constipation while promoting better digestion. Wong shares, “Air-popped popcorn is low in calories, but high in volume, providing a satisfying crunch and fullness without the heavy fats or additives often found in chips, making it a gut-friendly choice for snacking.”

Strategies for Better Digestion

Better gut health is possible, but it involves taking a close look at both diet and lifestyle.  Wong shares, “Bowel health isn’t just about eating more fiber — it’s about the whole picture. Managing stress, getting enough sleep, and listening to your body’s natural cues are just as important as what’s on your plate.” Consider these dietitian-recommended tips for better digestion too.

• Move Your Body: Regular exercise is essential for better bowel health. Wong and Ehsani recommend consistent daily movement in whatever form feels enjoyable. Pick your favorite–a short walk, resistance exercise, or a swim all count. 
• Stay Hydrated: Drinking water throughout your day helps prevent dehydration, a common culprit in struggling to go number 2. Carry a large reusable water and make a goal to refill it with every mealtime, ensuring you’re constantly drinking throughout your day. 
• Eat probiotic rich foods: Probiotics help nourish a healthy gut and aid digestion, helping to keep your bowel movements regular. Consider adding more probiotic rich foods into your diet, like kefir, yogurt, sauerkraut, kimchi, or kombucha.
• Slow down. Being mindful as you eat is important, notes Braddock, as quickly consuming large volumes of food can disrupt your digestion. Consider taking some deep breaths before eating to help calm your nervous system and prepare to properly digest. 
• And yes, eat more fiber. Braddock recommends eating more high-fiber fruits and veggies routinely to find relief. She writes, “Raspberries are one of the highest fiber fruits per serving. Plus, eating two kiwis a day can help improve constipation and abdominal discomfort.”

Our Expert Take 

Smart foods swaps can help improve your gut health—in turn offering relief from constipation that may be weighing you down. While fruits and vegetables are natural choices to swap in for other less nutritious choices, they don’t always satisfy you the same way. That’s why nutrition experts recommend starting small with easy swaps that may be more satisfying, like trying air-popped popcorn in lieu of potato chips to get that same crunch with more fiber and antioxidants. Fiber is a key component to helping you poop, and every gram counts! Consider making a bowl of our EatingWell reader favorite, Cinnamon Popcorn, to nosh on when hunger strikes.