The #1 Carb to Help You Poop, According to a Dietitian (2024)

Poop happens. But, when it doesn't, you may experience pain, strain and downright discomfort. Sound familiar? If so, you're not alone.

Constipation is super common—nearly half of all adults in the U.S. experience it, according to the National Institute of Diabetes and Digestive and Kidney Diseases. These toilet troubles can leave you desperate for a real solution. And we have a recommendation: split peas.

That's right. Split peas top the list of carbs that can, um, get things moving again. Sure, carbohydrates often get the side-eye (aren't they supposed to be bad for you?), but hear us out. This particular type of carb delivers many nutrients that could relieve constipation and benefit your overall health.

If your mom made you eat peas, it was for good reason. This veg is a seed that comes from the Pisum sativum plant. Some types are wrinkly, like garden peas, or smooth, like dry peas. Their outer layer can be removed, the pea split into two parts, and—voilà!—split peas. And whether you eat them in green or yellow form, split peas can be your No. 1 go-to when pooping gets too hard—literally.

Why Are Split Peas the Best Carbs to Help You Poop?

Split peas can help ease constipation in several ways. For one, they're teeming with fiber, a must-have nutrient for constipation relief. They're especially rich in soluble fiber, which draws a lot of water into your gastrointestinal tract, helping to make your stool a normal consistency so pooping is more comfortable. A 2021 review from Nutrients suggests that "normal" poop is about 74% water, while hard, constipation poop is less than 72% water. This means increasing the hydration in your stool could be beneficial.

Split peas also contain insoluble fiber, a type of fiber that increases water absorption, stool bulk and intestinal regulation. All of these factors can make it easier to have bowel movements, according to a 2021 review of studies published in Legume Science.

According to the USDA, a 1-cup serving of cooked split peas contains 16 grams of total dietary fiber. This goes a long way toward getting you closer to the 25 to 34 grams the 2020-2025 Dietary Guidelines for Americans recommend adults get each day.

It's important to note that increasing your fiber intake too quickly can worsen constipation. To prevent that from happening, drink lots of water and slowly add more fiber to your diet over several weeks to keep things moving.

Split peas also contain another type of fiber known as resistant starch, aptly named because it resists digestion in your small intestines. Once they reach your colon, resistant starches are broken down and fermented by your gut bacteria, producing short-chain fatty acids, including one called butyrate. Butyrate is an energy source for your intestinal lining and may act on cells that help regulate gut motility. This makes it easier for stool to move through your intestines, according to a 2021 review of studies published in the journal Nutrients. Resistant starches have prebiotic powers, as well. This means they feed your good gut bacteria and promote better microbiome health, which has been linked to regularity.

Poor gut health has the opposite effect, according to a 2021 review published in the journal Gastroenterology Report. A 2020 review published in Current Clinical Pharmacology suggests that consuming prebiotic foods like split peas may increase weekly stool frequency, improve stool consistency and decrease bloating in adults with constipation.

And the benefits don't end there. Split peas have one of the highest amounts of protein in the legume family, with 16 grams per cup. Because protein doesn't help constipation to the extent that fiber does, you may be tempted to avoid this food group when you're backed up and feeling bloated and full. But going without food can drain your energy—and make constipation worse. The good news is that the complex carbs that peas deliver can counter that fatigue without that heavy feeling. Plus, they're inexpensive, accessible in most stores and can hang around for a long time in your pantry.

What's the Best Way to Eat Split Peas When You're Constipated?

One way to enjoy this legume is to whip up a batch of split pea soup in your crock pot. Or try this stovetop version that has 21 grams of fiber per 1-cup serving. You can also chill the soup and slow-sip it like a constipation-fighting tonic. Bonus: Cooking and chilling split peas increases their resistant starch content.

Split peas also pair nicely with rice, which might sound good when you have belly trouble. We especially like this beautifully golden recipe. Or blitz split peas into hummus and add fiber-rich chia seeds, which can also help you poop. Eat the hummus with whole-grain pita crackers for a crunchy snack, or pair it with high-water foods like cucumber and bell pepper strips to promote hydration and softer stools.

This suggestion may sound weird, but cold, plain split peas can also be added to a fruit smoothie. Or replace the lentils in this Chocolate-Banana Protein Smoothie with split peas.

Other Carbs That May Help You Poop

• Lentils: A cousin of split peas, 1 cup of lentils offers 15 grams of fiber, per the USDA, and make an easy substitute if split peas aren't your favorite.
• Navy beans: Also in the legume family, navy beans provide 15 grams of fiber per cooked 1-cup serving, according to the USDA.
• Oats: Like split peas, oats are loaded with soluble fiber, which could help relieve constipation. According to the USDA, 1 cup of cooked oats has 4 grams of fiber.
• Pears: Carb-rich fruits can help you poop, too. Consider adding pears into your eating routine. They have fiber and sorbitol, which acts as a natural laxative. One cup of pear, cut into cubes, provides 5 grams of fiber, per the USDA.

The Bottom Line

While no one food is a guaranteed solution for your pooping problems, a helpful strategy is to regularly eat an overall healthy, balanced diet—with plenty of dietary fiber from foods like split peas. And get plenty of water and exercise.

Need a little more help? Try this 3-Day Meal Plan to Help You Poop or our 7-Day High-Fiber Meal Plan for our detailed meal and snack ideas to help you go more regularly and comfortably.