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Get some help relieving uncomfortable constipation symptoms with these quick and easy snacks! Withat least 3 grams of fiber per serving, these recipes are refreshing and filling ways tohelp keep you regular. Plus, they’re packed withgut-healthy ingredientslike berries, yogurt and legumes. Ten minutes is all you’ll need before enjoying delicious snacks like our Berry-Mint Kefir Smoothies or Easy Black Bean Dip.
01of 14Raspberry Yogurt Cereal BowlFor a tasty snack or dessert, try using yogurt instead of milk for your cereal. If making this as a to-go snack, keep the cereal separate and top just before eating.View Recipe02of 14Berry-Mint Kefir SmoothiesKefir is similar to yogurt, full of gut-friendly probiotics. But it has fewer carbs and a more drinkable consistency—perfect for smoothies.View Recipe03of 14Chocolate-Peanut Butter Protein ShakePhotographer: Fred Hardy, Food Stylist: Margaret Monroe DickeyThis creamy high-protein shake will keep you satisfied for hours and tastes like a chocolate-peanut butter banana milkshake. You don’t even need to add protein powder, thanks to the naturally occurring protein in the soymilk, Greek yogurt and peanut butter.View Recipe04of 14Easy Black Bean DipThis creamy bean dip is great for a party or picnic. Smoked paprika and ground chipotles add a robust, earthy flavor, but you can also use regular paprika and cayenne if you don’t have the other spices on hand.View Recipe05of 142-Ingredient Peanut Butter Banana Ice CreamWhir up frozen bananas into an “ice cream” without the cream! Peanut butter adds a natural swirl of flavor for a sweet and satisfying dessert with no added sugar.View Recipe06of 14Blueberry-Banana Smoothie (Batido)Refreshing and colorful fruit smoothies called batidos are served at Cuban snack bars all over Florida—try this recipe with blueberries and banana for a vacation in a cup.View Recipe07of 14Peanut Butter-Strawberry-Kale SmoothieThis PB&J-inspired green smoothie recipe makes for a quick and healthy breakfast you can easily take on the go.View Recipe08of 14Mermaid Smoothie BowlChannel your inner mythical creature with a colorful smoothie bowl that’s fun to make and eat. Look for blue spirulina powder, a protein-rich supplement made from blue-green algae, at natural-foods stores or order it online.View Recipe09of 14Homemade Trail MixTry this portable mix with any combination of dried fruits and nuts.View Recipe10of 14White Bean & Avocado ToastMashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast.View Recipe11of 14Fig & Honey YogurtIn this nourishing snack, dried figs and honey top plain yogurt. Substitute fresh figs if you can find them.View Recipe12of 14Strawberries and Cottage CheeseThis snack mixes a serving of dairy with a serving of fresh fruit and provides a boost of vitamin C and calcium to your day.View Recipe13of 14Bagel Gone BananasTalk about a grab-and-go breakfast: this bagel topped with nut butter and banana slices is ready in just 5 minutes and easy to eat on the run.View Recipe14of 14Edamame with Aleppo PepperWith fruity undertones and a slight cumin taste, Aleppo pepper gives this healthy protein snack some satisfying flavor.View Recipe
01of 14Raspberry Yogurt Cereal BowlFor a tasty snack or dessert, try using yogurt instead of milk for your cereal. If making this as a to-go snack, keep the cereal separate and top just before eating.View Recipe
01of 14
Raspberry Yogurt Cereal Bowl
For a tasty snack or dessert, try using yogurt instead of milk for your cereal. If making this as a to-go snack, keep the cereal separate and top just before eating.
View Recipe
02of 14Berry-Mint Kefir SmoothiesKefir is similar to yogurt, full of gut-friendly probiotics. But it has fewer carbs and a more drinkable consistency—perfect for smoothies.View Recipe
02of 14
Berry-Mint Kefir Smoothies
Kefir is similar to yogurt, full of gut-friendly probiotics. But it has fewer carbs and a more drinkable consistency—perfect for smoothies.
03of 14Chocolate-Peanut Butter Protein ShakePhotographer: Fred Hardy, Food Stylist: Margaret Monroe DickeyThis creamy high-protein shake will keep you satisfied for hours and tastes like a chocolate-peanut butter banana milkshake. You don’t even need to add protein powder, thanks to the naturally occurring protein in the soymilk, Greek yogurt and peanut butter.View Recipe
03of 14
Chocolate-Peanut Butter Protein Shake
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
This creamy high-protein shake will keep you satisfied for hours and tastes like a chocolate-peanut butter banana milkshake. You don’t even need to add protein powder, thanks to the naturally occurring protein in the soymilk, Greek yogurt and peanut butter.
04of 14Easy Black Bean DipThis creamy bean dip is great for a party or picnic. Smoked paprika and ground chipotles add a robust, earthy flavor, but you can also use regular paprika and cayenne if you don’t have the other spices on hand.View Recipe
04of 14
Easy Black Bean Dip
This creamy bean dip is great for a party or picnic. Smoked paprika and ground chipotles add a robust, earthy flavor, but you can also use regular paprika and cayenne if you don’t have the other spices on hand.
05of 142-Ingredient Peanut Butter Banana Ice CreamWhir up frozen bananas into an “ice cream” without the cream! Peanut butter adds a natural swirl of flavor for a sweet and satisfying dessert with no added sugar.View Recipe
05of 14
2-Ingredient Peanut Butter Banana Ice Cream
Whir up frozen bananas into an “ice cream” without the cream! Peanut butter adds a natural swirl of flavor for a sweet and satisfying dessert with no added sugar.
06of 14Blueberry-Banana Smoothie (Batido)Refreshing and colorful fruit smoothies called batidos are served at Cuban snack bars all over Florida—try this recipe with blueberries and banana for a vacation in a cup.View Recipe
06of 14
Blueberry-Banana Smoothie (Batido)
Refreshing and colorful fruit smoothies called batidos are served at Cuban snack bars all over Florida—try this recipe with blueberries and banana for a vacation in a cup.
07of 14Peanut Butter-Strawberry-Kale SmoothieThis PB&J-inspired green smoothie recipe makes for a quick and healthy breakfast you can easily take on the go.View Recipe
07of 14
Peanut Butter-Strawberry-Kale Smoothie
This PB&J-inspired green smoothie recipe makes for a quick and healthy breakfast you can easily take on the go.
08of 14Mermaid Smoothie BowlChannel your inner mythical creature with a colorful smoothie bowl that’s fun to make and eat. Look for blue spirulina powder, a protein-rich supplement made from blue-green algae, at natural-foods stores or order it online.View Recipe
08of 14
Mermaid Smoothie Bowl
Channel your inner mythical creature with a colorful smoothie bowl that’s fun to make and eat. Look for blue spirulina powder, a protein-rich supplement made from blue-green algae, at natural-foods stores or order it online.
09of 14Homemade Trail MixTry this portable mix with any combination of dried fruits and nuts.View Recipe
09of 14
Homemade Trail Mix
Try this portable mix with any combination of dried fruits and nuts.
10of 14White Bean & Avocado ToastMashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast.View Recipe
10of 14
White Bean & Avocado Toast
Mashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast.
11of 14Fig & Honey YogurtIn this nourishing snack, dried figs and honey top plain yogurt. Substitute fresh figs if you can find them.View Recipe
11of 14
Fig & Honey Yogurt
In this nourishing snack, dried figs and honey top plain yogurt. Substitute fresh figs if you can find them.
12of 14Strawberries and Cottage CheeseThis snack mixes a serving of dairy with a serving of fresh fruit and provides a boost of vitamin C and calcium to your day.View Recipe
12of 14
Strawberries and Cottage Cheese
This snack mixes a serving of dairy with a serving of fresh fruit and provides a boost of vitamin C and calcium to your day.
13of 14Bagel Gone BananasTalk about a grab-and-go breakfast: this bagel topped with nut butter and banana slices is ready in just 5 minutes and easy to eat on the run.View Recipe
13of 14
Bagel Gone Bananas
Talk about a grab-and-go breakfast: this bagel topped with nut butter and banana slices is ready in just 5 minutes and easy to eat on the run.
14of 14Edamame with Aleppo PepperWith fruity undertones and a slight cumin taste, Aleppo pepper gives this healthy protein snack some satisfying flavor.View Recipe
14of 14
Edamame with Aleppo Pepper
With fruity undertones and a slight cumin taste, Aleppo pepper gives this healthy protein snack some satisfying flavor.
Jessica Ball, M.S., RD
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