The #1 Dessert to Help You Poop In the Morning

If you’re struggling with constipation, hitting your fiber goal for the day is likely top of mind. Many of us start by adding more fiber-rich foods to our plate at meals–but what about dessert? Enjoying a sweet treat after dinner is one of life’s simplest pleasures and there is nothing wrong with cookies or ice cream. However, if your gut is feeling sluggish, the right post-dinner dessert can help set you up for a morning poop.

While there is no “best” time of day to poop, shortly after waking up in the morning is a common time for many. While you sleep at night, your digestive system slows down so any fiber you ate before bed has a chance to work on bulking up and softening your stool. Since your colon is more active in the morning, it’s ready for you to visit the bathroom for a No. 2. 

If you want to tackle constipation and find yourself falling short of the recommended 28 to 34 grams of fiber for the day, read on to find out our favorite higher fiber dessert. It’s not only delicious, but also packed with nutrients that support a healthy gut and more regular poops.

What to Look For in a Dessert to Help You Poop

It probably comes as no surprise that fiber is a top nutrient to look for in a dessert to have a B.M. in the A.M. Fiber tackles constipation in a couple different ways, by adding bulk to stool to help it move through the GI tract, as well as softening stools making it easier to go. Staying hydrated will also help fiber do its job. When it comes to dessert, look for one that provides at least 3 grams of fiber per serving. 

A healthy gut microbiome is another key factor for avoiding constipation. You can keep the beneficial bacteria in your gut happy by supplying them with food known as prebiotics. As the microbes in your gut ferment the prebiotic fiber in food, they release byproducts like short-chain fatty acids (SCFAs). These SCFAs are anti-inflammatory, supporting not only a healthier gut but your overall health. Luckily, there are a variety of prebiotic-rich foods that are commonly incorporated into desserts like fruit, nuts and whole grains. 

The Best Dessert to Help You Poop

If you want to try one dessert to start the next day with a poop in the A.M., we highly recommend our Lemon-Blueberry Cheesecake Chia Pudding. Here’s why:

It’s Packed With Fiber

This simple dessert has an impressive 8 grams of fiber, or more than one-quarter of your daily fiber needs. Most of that fiber comes from chia seeds. These tiny seeds are rich in both insoluble and soluble fibers. Most notably, chia seeds contain mucilage, a type of soluble fiber that gives the seeds their gel-like consistency when soaked in water. When you’re feeling backed up, eating foods like chia seeds that offer both types of fiber (soluble and insoluble) is particularly effective since it helps hydrate and bulk up stools for more comfortable poops.

Not only that, chia seeds also contain prebiotic fibers that help feed the beneficial bacteria living in your gut and increase the diversity of good gut microbes. Researchers have linked lower levels of certain beneficial bacteria (like Bifidobacterium and Lactobacillus) in those who struggle with constipation.4 You can support a healthier (and more diverse) microbiome by snacking on chia pudding for dessert.  

It Contains Anti-Inflammatory Ingredients

Blueberries and chia seeds are both packed with anti-inflammatory compounds. Constipation can be a sign of chronic inflammation. Chia seeds are rich in omega-3 fatty acids–specifically alpha-linolenic acid–which research suggests offers anti-inflammatory benefits. 

In addition, plant foods like blueberries and chia seeds contain polyphenols, a group of compounds linked with potential health benefits. Polyphenols support a healthier gut by promoting the production of SCFAs, which help reduce inflammation and increase diversity of beneficial bacteria in the gut. 

The Bottom Line

If you’re constipated, but love a little treat after dinner, consider making a batch of this Lemon-Blueberry Cheesecake Chia Pudding. Chia seeds are a favorite constipation-fighting food since they are loaded with fiber and anti-inflammatory omega-3 fatty acids. For this dessert, we blitzed them together in a food processor with cream cheese, maple syrup and milk for an extra creamy cheesecake-flavored pudding that is layered with blueberries and graham crackers. Paired with a fiber-rich dinner and a tall glass of water, this dessert will go a long way to encouraging a poop when you wake up the next morning. If chocolate is more your vibe, check out our Cocoa-Chia Pudding with Raspberries.

EatingWell.com, July 2024