The #1 Snack to Buy at Trader Joe’s to Help you Poop, According to a Dietitian

Digestion starts the minute a bite of food hits your lips. As food winds its way through your digestive system, it’s broken down into the energy and nutrients you need to thrive. Any waste is eliminated in your stool.

Although it can feel taboo to talk about your poop (or lack thereof), your stool can tell you a lot about your health. According to the National Institute of Diabetes and Digestive and Kidney Diseases, constipation is a common issue, with 16% of all U.S. adults reporting symptoms of constipation. Although “normal” bowel habits can vary from person to person, red flags for constipation include fewer than three bowel movements per week; hard, dry or lumpy stools; and difficult-to-pass stools.

Constipation can occur for a variety of reasons such as certain medications, hydration status, medical conditions or inactivity. However, inadequate fiber intake is among the most common reasons for constipation. Although fiber is at the top of the list for nutrients in a snack that will help you poop, we also have a few other suggestions for shopping the snack aisle, particularly when you’re at Trader Joe’s. Keep reading to find out our top stay-regular pick from TJ's.

What to Look For in a Snack to Help You Poop

Snacks can help fill in nutrition gaps in your diet and support your health goals. If you struggle with constipation, adding the right snacks to your routine may help get things moving again. When you’re having trouble pooping, look for snacks that are:

• Packed with fiber (aim for at least 3 grams per serving)
• Low in salt
• Low in added sugar

Fiber is an indigestible carbohydrate found in foods like fruits, vegetables and whole grains. There are two primary types of fiber, and they each support digestion in different ways. Soluble fiber forms a viscous gel in the gastrointestinal tract, helping stools pass more easily. Insoluble fiber bulks up stools, speeding up their journey through the colon. Most fiber-rich foods contain a combination of fibers.

Even though most of us know how important dietary fiber is to our health, more than 90% of Americans aren't eating enough of it. The average American eats about 15 grams of fiber per day, which is just half of the recommended 28 to 35 grams a day. Choosing a snack with at least 3 grams of fiber can help you reach your target.  

Also double-check the label for added sugars and sodium in your favorite snacks. A 2022 study from Nutrients found that the more sugary or salty foods people consumed, the more likely they were to struggle with constipation. Foods high in salt and sugar are generally low in fiber. Filling up on those foods leaves less room in your diet for higher-fiber, nutrient-dense foods, which may explain the connection with constipation.

The Best Snack at Trader Joe’s to Help You Poop

There are a lot of reasons to love Trader Joe’s, but the unique and delicious snack options are at the top of our list. If you are having trouble going No. 2, add Trader Joe’s Organic Dried Ataulfo Mango Slices to your shopping cart. Here’s why.

Contains Both Soluble and Insoluble Fiber

A serving of the Trader Joe’s dried Ataulfo mango slices provides 3 grams of fiber, or 11% of the daily value for fiber. This variety provides an extra 1 gram of fiber over their traditional Organic Dried Unsulfured and Unsweetened Mango Slices, which are also a great snack option. Like a lot of fruits, mango provides both soluble and insoluble fiber for healthier BMs.

Supports a Healthy Microbiome

If you are having trouble pooping, your microbiome may be to blame. Researchers have begun to identify differences in the microbiomes of healthy individuals versus those with chronic disease such as diabetes or gastrointestinal disease. Per a 2022 review in Nutrients, people with chronic constipation often have lower levels of certain strains of beneficial bacteria like Bifidobacterium and Lactobacillus in their gut compared to healthy individuals.

Luckily, eating certain foods can help the good bacteria in your gut thrive. A small 2023 study from Food Science and Nutrition found that when participants ate a 100-calorie serving of fresh mangoes daily, their microbiome health improved. Although fresh mangoes were used in the study, dried mango likely offers many of the same microbiome-enhancing benefits.

Polyphenols Lower Inflammation

Newer research suggests that inflammation may play a role in constipation. Mangoes are rich in polyphenols, plant compounds that have anti-inflammatory properties. A 2018 pilot study published in Molecular Nutrition and Food Research found that eating one whole mango per day improved symptoms of constipation better than a standard fiber supplement. Mango eaters reported improvements in stool frequency, consistency and shape, and their bloodwork showed reduced markers of inflammation.

Super Convenient

We love a healthy snack that doesn’t need refrigeration and is easy to pack on-the-go. Keep a bag of these mango slices in your bag or desk at work for convenient snacking. They are also a great way to curb cravings for sugary foods, since they are naturally sweet without any added sugar.

The Bottom Line

Constipation is uncomfortable. Luckily there are a variety of diet and lifestyle changes that can bring relief. Snag a bag of Trader Joe’s Organic Dried Ataulfo Mango Slices next time you’re shopping. This convenient snack with its gut-friendly nutrients like fiber and polyphenols may help keep constipation at bay.