The 6 Best Fast Foods to Help You Have a Bowel Movement, Recommended by Dietitians

Having trouble staying regular? Believe it or not, these high-fiber fast foods can help you fight your #2 obesity.



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Reviewed by dietitian Annie Nguyen, MA, RDReviewed by dietitian Annie Nguyen, MA, RD

Eating healthy isn’t always a priority when you’re on the go. With our busy schedules, it’s often more convenient to hit up a drive-thru. That’s real life, of course.

Unfortunately, many fast food options are low in fiber, which can be a problem if you struggle with regularity. “Fiber is the most important nutrient for preventing constipation,” says Caroline Young, registered dietitian and owner of Whole Self Nutrition. Luckily, there are some items in your favorite fast food joints that can support your digestive health. You just need to know what to look for.

We spoke with registered dietitians who share their top fast food picks to keep your bowel movements healthy without compromising taste or convenience. Here are the six best fast food options that can help you pass bathroom time in a flash.

Related: 12 Foods That Have More Fiber Than an Apple

1. Starbucks: Rolled and chopped oatmeal

Starbucks Steel Cut Rolled Oats are a fantastic choice for supporting digestive health. Each serving of oatmeal provides 4 grams of fiber, a nutrient essential for regular bowel movements. For an extra boost of fiber, consider adding optional dried fruit, blueberries, and nuts.

“Eating oats regularly is associated with many health benefits, including improved gut health,” says Brittany Lubeck, MS, RDN, a registered dietitian and nutrition writer. “Oats are a whole grain food, which means they’re high in fiber and other important nutrients like B vitamins,” she says.

Related: The 4 Best Healthy Breakfasts at Starbucks, Recommended by Dietitians

2. Chick-fil-A: Spicy Southwestern Salad

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

3. Panera Bread: Turkey Chili

Nutritional information is based on bowl size.

Panera’s turkey chili is a powerhouse of fiber, with 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 support healthy bowel movements.

Lubeck says this chili is a great way to fix your bathroom woes. “This chili is loaded with beans and vegetables, two of the best sources of fiber out there. Its high fiber and protein content will keep you full and improve your chances of having a bowel movement,” she says.

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

4. Burger King: Impossible Whopper

Next time you’re craving lunch or dinner on the go, try Burger King’s Impossible Whopper, Young advises. “Because the Impossible Whopper is a plant-based patty, it provides about 6 grams of fiber, which is nearly a quarter of the 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 Tenderloin

There are plenty of tips for making a healthy salad at Chick-fil-A, but if you want a grab-and-go option, the Market Salad is a good choice. “The salad’s combination of berries, nuts, and apples makes it a great option because all three are good sources of soluble fiber, which is the type of fiber that helps soften stools, which can make them easier to pass,” Young says. Add a grilled filet (marinated chicken breast) to boost the protein content and make for a balanced meal.

6. Taco Bell: Vegetarian Bowl

The brown rice, black beans, guacamole, lettuce, and tomatoes in Taco Bell’s Veggie Bowl boost the fiber content, providing about 40 percent of your daily fiber needs. “This bowl offers a healthy combination of fiber from vegetables, legumes, and whole grains, which helps promote good digestive health,” says Trista Best, MPH, RD, a registered dietitian at Balance One Supplements. “Black beans, in particular, are high in both soluble and insoluble fiber, which helps promote bowel regularity,” she explains.

The essential

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

Related: The 8 Healthiest Fast Food Breakfast Sandwiches, According to Dietitians

Read the original article on Eating Well.

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