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....READ ORIGINAL & FULL CONTENT FROM SOURCE |
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.
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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:
Add them to pasta dishes, like our One-Pot White Bean Spinach & Sun-Dried Tomato Orzo.
Blend cooked beans to make a dip and pair with your favorite veggies and crackers, or use the pureed beans as a filling for stuffed peppers.
Mash and season navy beans to use as a sandwich filling, either on its own or paired with chicken or tuna, like in our High-Protein Tuna & White Bean Melt.
Routhenstein loves using navy beans in salads and grain bowls, like our White Bean & Veggie Salad, which can be prepped and ready in 20 minutes.
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