The Best Bean to Help You Poop

Pooping is an essential part of digestive health. Yet, it’s estimated that up to 16% of American adults have symptoms of constipation, which is partially defined as having less than three bowel movements per week. And trouble going comfortably only becomes more prevalent with age. Dealing with constipation can be painful and frustrating. The good news? You can help reduce symptoms of constipation by making a few tweaks to your diet.

Ready to make going #2 a more pleasant experience? We spoke with two registered dietitians who explained why navy beans are the best bean to help you poop. 

- Advertisement -

Why Navy Beans Are the Best Beans to Help You Poop   

Loaded with Fiber

Part of the white bean family, navy beans are small, oval-shaped beans that pack an impressive amount of fiber. One cup of cooked navy beans provides a whopping 19 grams of fiber, or 55 to 86% of your daily recommended fiber intake, depending on your age and gender. Recall having a smooth toilet trip after eating baked beans? This could be why!

In addition to keeping things moving along smoothly in your digestive tract, navy beans’ high fiber content slows down digestion, which helps you feel full for longer and minimizes spikes in blood sugar levels.

Contains Soluble and Insoluble Fiber

Navy beans are an excellent choice for staying regular because they contain both soluble and insoluble fiber. “Soluble fiber helps with bowel movement by absorbing water, swelling to a gel-like form that softens the stools. Insoluble fiber helps add bulk to the stool and aids in the removal,” explains Michelle Routhenstein, MS, RD, CDE, CDN, cardiology dietitian and owner of Entirely Nourished. She adds, “Having both of these fibers [also] helps support healthy cholesterol and blood pressure levels.”

Supports Gut Health

Navy beans’ high fiber content also contributes to a healthier gut microbiome. “Specifically, navy beans have a high content of resistant starch, a type of carbohydrate that isn’t digested in the small intestine,” says Catherine Gervacio, BS, RD.

Instead, “resistant starch becomes a source of food for bacteria (a prebiotic) in the large intestine, and in turn, the beneficial bacteria produce short-chain fatty acids that may have anti-inflammatory effects throughout the body,” Gervacio adds. Specifically, these short-chain fatty acids may help maintain a healthy gut lining and prevent harmful substances from entering the bloodstream.

Contains Magnesium, a Natural Laxative

Magnesium is a common ingredient in over-the-counter laxatives. Navy beans are an excellent source of this essential mineral, providing 23% of the daily recommended intake per cup.  Magnesium has been shown to help relieve occasional constipation by drawing water into the colon to keep things moving. It also helps relax intestinal muscles, making it easier for waste to pass through.

Ways to Enjoy Navy Beans

Navy beans, dried and canned varieties, are affordable and versatile and can be added to a wide variety of dishes, like stews and chilis. For Gervacio, nothing beats adding beans to a creamy, hearty bowl of soup, like our Creamy White Bean Soup or Chicken & White Bean Soup.

You can also think outside the soup pot. Here are a few easy ways to use up a can of navy beans:

Other Tips to Keep You Regular

Pooping regularly requires more than just eating navy beans. Here are additional strategies to help keep things moving:

Eat a variety of high-fiber foods. Navy beans are just one of many fiber-containing foods. To get more nutrients in your diet it’s important to eat a variety of fiber-rich foods, including whole grains, vegetables, and fruits. Other bean varieties, including black beans, kidney beans, chickpeas, lentils and split peas are also brimming with fiber and health benefits. Just be aware that as great as fiber is, the amount also matters—eating too much fiber can lead to gas and bloating. 

Drink plenty of fluids. Staying hydrated helps make stools soft and easier to pass. How much water you need depends on your activity level, body size, gender, health status, and environment. Generally speaking, women need 91 ounces and men need 125 ounces of fluids daily. Have trouble remembering to drink water? Using a water tracking app on your phone or keeping a water bottle with you throughout the day can make it easier to meet your goal.

Stay active. Staying physically active can help relieve constipation by strengthening intestinal muscles and helping move food faster through the gut. Aim to get at least 150 minutes of moderate-intensity exercise per week. Riding a bike, swimming, jogging, playing tennis, mowing the lawn, gardening and going for a brisk walk all count towards your weekly activity goal.

Certain medications, supplements and health conditions can cause or worsen constipation. If you’re concerned about your bowel habits, it’s important to talk with your healthcare provider. They can review your medical history and make changes to your care plan as needed.

The Bottom Line

While no one food alone can resolve your toilet troubles, navy beans are an excellent source of nutrients, like fiber and magnesium, that may provide some relief. Eating a variety of high-fiber foods, drinking plenty of water and staying active can also help keep you regular. If you’re working on upping your fiber game, just make sure to increase fiber in your diet slowly to minimize symptoms like gas or bloating. Need more meal and snack ideas for a smoother bathroom experience? Check out our 3-Day Meal Plan to Help You Poop.