Best Fast-Food Items to Help You Poop

Healthy eating isn’t always easy to prioritize when you’re on the go. With today’s hectic schedules, it’s often more convenient to hit up a drive-thru. That’s real life, of course.

Unfortunately, many fast food meals happen to be low in fiber–a problem if you’re struggling with your regularity. “Fiber is the most important nutrient when it comes to preventing constipation,” says Caroline Young, RD, owner of Whole Self Nutrition. Luckily, here are some items at your favorite fast food spots that can support your digestive health. You just need to know what to look for.

We spoke with registered dietitians who share their top picks for fast-food menu items to keep your BMs healthy without compromising on taste or convenience. Here are the 6 best fast-food items that help make toilet time a breeze.

1. Starbucks: Rolled & Steel-Cut Oatmeal

• 160 calories
• Total Carbohydrates: 28 g
• Dietary Fiber: 4 g 
• Total Sugars: 0 g 
• Protein: 5 g 
• Total Fat: 2.5 g 
• Saturated Fat: 0.5 g 
• Sodium: 125 mg

Starbucks’ Rolled & Steel-Cut Oatmeal is a fantastic choice for supporting digestive health. Each serving of oatmeal delivers 4 grams of fiber, a nutrient essential for regular bowel movements. For an extra fiber boost, consider adding the optional dried fruit, blueberries and nuts. 

“Eating oats regularly has been linked to plenty of health benefits, including better gut health,” explains Brittany Lubeck, M.S., RDN, a registered dietitian and nutrition writer. “Oats are a whole grain food, which means they’re full of fiber and other important nutrients like B vitamins,” she says.

2. Chick-fil-A: Spicy Southwest Salad

• 680 calories
• Total Carbohydrates: 27 g
• Dietary Fiber: 7 g 
• Total Sugars: 7 g 
• Protein: 33 g 
• Total Fat: 49 g 
• Saturated Fat: 10 g 
• Sodium: 1,570 mg

Lubeck appreciates the high fiber content of this Chick-fil-A salad. “When it comes to increasing your fiber intake, salads are a typical go-to. However, not all salads are created equal. Some contain more fiber than others. This salad is one of them,” says Lubeck. She likes how the salad has a variety of fiber sources from its hearty combo of mixed greens, grape tomatoes, roasted corn, black beans, poblano chiles, pepitas and red bell peppers. However, it’s still important to be mindful of the sodium content of this option.

3. Panera Bread: Turkey Chili

Nutrition info is for a bowl size.

• 300 calories
• Total Carbohydrates: 31 g
• Dietary Fiber: 14 g 
• Total Sugars: 8 g 
• Protein: 21 g 
• Total Fat: 10 g 
• Saturated Fat: 4.5 g 
• Sodium: 690 mg

Panera’s Turkey Chili is a fiber powerhouse with a whopping 14 grams per serving. This hearty bowl includes chickpeas, kidney beans, tomatillos, tomatoes, edamame and carrots, making it a filling and nutritious way to boost your fiber intake and have healthy poops.

Lubeck says this chili is an excellent way to address your bathroom woes. “This chili is full of beans and veggies, two of the best sources of fiber out there. The high fiber and protein content will fill you up and improve your chances of having a bowel movement,” she says. 

This item is seasonal on Panera’s menu. To enjoy turkey chili any time of the year, try the Turkey and Bean Chili.

4. Burger King: Impossible Whopper

• 687 calories
• Total Carbohydrates: 63 g
• Dietary Fiber: 7 g 
• Total Sugars: 16 g 
• Protein: 30 g 
• Total Fat: 36 g 
• Saturated Fat: 12 g 
• Sodium: 1,556 mg

Check out the Impossible Whopper at Burger King the next time you need lunch or dinner on the road, says Young. “Since the Impossible Whopper is a plant-based patty, it provides around 6 grams of fiber, close to a quarter of an average adult’s daily fiber needs,” she says.

While the Impossible Whopper is a convenient plant-based option that provides a healthy dose of fiber to help keep you regular, this fast-food item should be enjoyed in moderation due to its high saturated fat, sodium and sugar content.

5. Chick-Fil-A: Market Salad with Grilled Filet

• 550 calories
• Total Carbohydrates: 42 g
• Dietary Fiber: 5 g 
• Total Sugars: 26 g 
• Protein: 28 g 
• Total Fat: 31 g 
• Saturated Fat: 6 g 
• Sodium: 1,010 mg

There are some great hacks you can use to build a healthy salad at Chick-Fil-A, but when you want a ready-to-go option, the Market Salad is a good choice. “The salad’s combination of berries, nuts and apples make it a great option because all three ingredients are good sources of soluble fiber, which is the type of fiber that helps soften stool, potentially making it easier to pass,” says Young. Add a grilled filet (marinated chicken breast) to increase the protein for a balanced meal.

6. Taco Bell: Veggie Bowl

• 420 calories
• Total Carbohydrates: 47 g
• Dietary Fiber: 11 g 
• Total Sugars: 3 g 
• Protein: 12 g 
• Total Fat: 20 g 
• Saturated Fat: 6 g 
• Sodium: 850 mg

The brown rice, black beans, guacamole, lettuce and tomatoes in Taco Bell’s Veggie Bowl increase the fiber count–providing about 40% of your fiber needs for the day. “This bowl provides a healthy combination of fiber from vegetables, legumes and whole grains, which promotes good digestive health,” says Trista Best, M.P.H., RD, a registered dietitian with Balance One Supplements. “Black beans, in particular, are high in soluble and insoluble fiber, which aids in bowel regularity,” she explains.

The Bottom Line

Fast food often gets a bad rap for its lack of nutritional value. However, with careful selection, you can find fast-food options that support digestive health and keep your bowel movements regular. Instead of choosing options high in saturated fat, sodium and added sugars, dietitians recommend opting for items high in fiber to keep your digestive system in check. Fiber-rich fast-food items typically contain vegetables, fruits, and whole grains. So, consider a healthy salad or bowl over burgers and fries next time you’re at the drive-thru. Your gut health will thank you.