Crush constipation by eating more of this specific food.
But, when it doesn’t, you may experience pain, strain and downright discomfort.
If so, you’re not alone.
These toilet troubles can leave you desperate for a real solution.
And we have a recommendation: split peas.
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 throw in 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 thePisum sativumplant.
Some types are wrinkly, like garden peas, or smooth, like dry peas.
Their outer layer can be removed, the pea split into two parts, andvoila!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 hardliterally.
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 withfiber, a must-have nutrient for constipation relief.
This means increasing the hydration in your stool could be beneficial.
According to theUSDA, a 1-cup serving of cooked split peas contains 16 grams of total dietary fiber.
It’s important to note thatincreasing your fiber intake too quicklycan worsen constipation.
Butyrate is an energy source for your intestinal lining and may act on cells that help regulate gut motility.
Resistant starches haveprebiotic powers, as well.
Poor gut health has the opposite effect, according to a 2021 review published in the journalGastroenterology Report.
And the benefits don’t end there.
Split peas haveone of the highest amounts of proteinin the legume family, with 16 g per cup.
But going without food can drain your energyand make constipation worse.
The good news is that the complex carbs that peas deliver can counter that fatigue without that heavy feeling.
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 ofsplit pea soupin your crock pot.
Or try thisstovetop versionthat has 21 g of fiber per 1-cup serving.
you’ve got the option to 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 goldenTrinidadian Dal & Ricerecipe.
Or blitz split peas into hummus and add fiber-richchia seeds, which can also help you poop.
Or replace the lentils in thisChocolate-Banana Protein Smoothiewith split peas.
And get plenty of water and exercise.
Need a little more help?
