A swollen stomach, a feeling of heaviness that sets in and trips to the bathroom that take a while… Constipation affects many people on a daily basis. While drinking more water and increasing your fiber intake remain the best-known tips, a very simple snack could also help get your transit back on track. And good news: this ally is probably already in your cupboards.
Why chickpeas promote intestinal transit
Rich in fiber, plant proteins and micronutrients, chickpeas are among the most interesting foods for people prone to constipation.
“Chickpeas are rich in vegetable proteins and micronutrients and fit perfectly into a diet aimed at promoting good intestinal transit.“, explains Julie Boët, dietician-nutritionist.
Concretely, a 100 gram portion of cooked chickpeas provides around 7 to 8 grams of fiber. A large part of these fibers is made up of insoluble fibers, known for their action on transit. “These fibers play a key role: they increase the volume of stools, accelerate their progression through the colon and facilitate their evacuation. Result: regular transit and better formed stools“, explains our expert.
Chickpeas also contain soluble fiber which feeds beneficial bacteria in the gut. This phenomenon helps maintain a balanced microbiota, an important element for comfortable digestion.
Another particularity: they contain FODMAPs, fermentable sugars capable of stimulating the natural movements of the intestine when consumed in moderation.
“However, very sensitive people must adapt the quantities to avoid digestive discomfort.“, recalls the specialist.
Hummus, an easy afternoon snack
Eating a handful of plain chickpeas as a snack isn’t very appealing to many people. This is why Julie Boët recommends consuming them in the form of hummus.
This preparation based on mixed chickpeas allows you to benefit from their benefits while providing more flavor. Tahini, olive oil, garlic and lemon juice also enrich the recipe with interesting nutrients.
“In the form of hummus, chickpeas become a practical and tasty snack. The addition of tahini (sesame puree), olive oil, lemon juice and garlic provides unsaturated fatty acids, antioxidants and bioactive compounds that also support digestive and cardiovascular health.“
Lemon could also promote digestion thanks to its action on bile secretion. Combined with raw vegetables rich in water and fiber such as carrots, cucumber or celery, hummus constitutes a complete and satisfying snack.
“Incorporating hummus into a snack allows you to benefit from its benefits without increasing your caloric intake. It can be accompanied by raw vegetables (carrots, cucumber, celery) which also provide fiber and water, thus helping to hydrate the fecal bolus.“, concludes the expert.
The express hummus recipe recommended by the dietician
To prepare this snack in a few minutes, Julie Boët recommends mixing:
- 100 g cooked chickpeas, rinsed and drained;
- 1 tablespoon of tahini;
- 1 tablespoon of lemon juice;
- 1 small clove of garlic (optional);
- 1 tablespoon of extra virgin olive oil;
- A little water to adjust the texture;
- A pinch of cumin and salt.
“Mix everything until you obtain a smooth texture. Serve with carrot sticks, cucumber sticks and a few cherry tomatoes.“