7 Best Frozen Foods to Help You Poop

When pooping is a problem, it’s natural to assume the cereal aisle is the best place to find foods to get things moving again. But did you know that the frozen food aisle is loaded with foods that can help you stay regular? This often-overlooked aisle is filled with foods packed with nutrients to kick-start your digestive system. And we’re not just talking fiber. That said, the frozen food aisle is a big place! So, we reached out to registered dietitians to find the best frozen foods to prevent constipation. These are the frozen foods they recommend keeping on hand to get things going again.

1. Frozen Edamame

When constipation strikes, reach for a bag of frozen edamame. Edamame are loaded with fiber, a nutrient that’s key for preventing constipation. Yet, few of us consume enough of it. “Fiber adds bulk to the stool, which can help promote regular bowel movements,” says Patricia Kolesa, M.S., RDN. Without adequate fiber, the digestive tract can become sluggish, leading to constipation. One cooked cup of these tasty soybeans delivers 8 grams of fiber, which is nearly 30% of the entire 28-gram Daily Value. Of course, edamame are an easy, delicious appetizer or snack. We’re also big fans of tossing them into stir-fries or blending them into a creamy edamame hummus for slathering on sandwiches or dunking veggies.   

2. Frozen Avocados

“Frozen avocados are always at the peak of readiness, and they are a great source of soluble fiber,” says Amy Beney, M.S., RDN, CDCES. “Soluble fiber can help form a gel-like substance which helps you poop and maintains a healthy digestive tract.” One half-cup of frozen avocado chunks contains 4 grams of fiber, which is 14% of the DV for this underconsumed nutrient. And, unlike fresh avocados, frozen avocados won’t spoil on your countertop while you’re waiting for them to ripen. That means you’ll always have plenty on hand to spread on a wrap, sandwich or a slice of avocado toast. 

 3. Frozen Berries

“Strawberries, blueberries, raspberries and blackberries are rich in fiber and antioxidants,” says Sarah Nash, M.S., RD, LDN. “Adding them to smoothies or oatmeal can boost fiber intake and help promote regularity.” One ¾-cup serving of frozen mixed berries delivers an impressive 5 grams of fiber (18% of the DV). If that weren’t enough, these sweet little fruits contain a helpful mix of soluble and insoluble fiber. While their slick soluble fiber eases things along, their bulk-forming insoluble fiber gives things a push. “They’re great stirred into yogurt, blended into chia pudding, cooked into warm compote for toast or pancakes or simply thawed and eaten as a snack,” says Nash.

4. Frozen Kiwi

“Frozen kiwis work great if you are constipated; they have both soluble and insoluble fiber along with digestive enzymes, which are all great for gut health,” says Moushumi Mukherjee, M.S., RDN. Each of these helpful fruits gives you 2 grams of fiber. And research confirms their benefits. One study found that eating two kiwis per day was more effective for treating constipation than the fiber supplement psyllium. But it’s not just about their fiber. “Along with fiber, kiwifruit contain a digestive enzyme, actinidin, which helps digestive breakdown, absorption and regularity,” says Sheila Patterson, RD, CDCES. This kiwi smoothie with papaya and pineapple can help to fight bloating and promote regularity.

5. Frozen Cherries

Frozen cherries are a top choice for regularity for two reasons, says Kate Zalewski, RDN, CSR, LDN. The first is that they contain sorbitol, a sugar alcohol that isn’t fully absorbed in the gastrointestinal tract. As a result, the bulk of it travels to the colon, where it draws in water, keeping things nice and soft to prevent constipation. In addition, frozen cherries are also a good source of fiber with 3 grams per cup (11% of the DV). However, if you have a highly sensitive digestive system, go easy as sorbitol can cause gas and bloating in some people. If not, try thawed frozen cherries in one of our favorite summertime desserts: No-Added-Sugar Cherry Crumble.

6. Frozen Lima Beans

While all the foods in this list are filled with digestion-promoting fiber, lima beans take top honors. One cup of cooked frozen lima beans packs a whopping 9 grams of fiber, providing nearly a third of the DV.  “They’re a motility superstar because they have both soluble and insoluble fiber, which both softens stools and adds bulk,” says Cheryl Harris, M.P.H., RD. And that’s not the only reason to love them. Research also reveals limas may help regulate blood sugar, lower cholesterol and improve cardiovascular health. Try them in our five-star Spinach, Lima Bean & Crispy Pancetta Pasta or a Summer Succotash Salad.

7. Frozen Onions

Frozen onions are a convenient cooking hack to save time and the hassle of peeling and chopping. But did you know they can also help you poop? “The prebiotics in onions, known as fructans, can both feed good bacteria and help move things along in the GI tract,” says Harris. Like sorbitol, fructans can cause digestive distress in people who are sensitive to fermentable carbohydrates. However, research has found that fructans can be a helpful solution for many people when they’re backed up. So, if they work for you, go with it!

The Bottom Line

If constipation is an issue, don’t underestimate the power of the frozen food aisle. It’s filled with foods that can help you poop. If you’re looking for the best choices to get things going, dietitians suggest reaching for frozen edamame, avocados, berries, kiwis, cherries, lima beans and onions. They’re filled with fiber plus other compounds proven to get your digestive system back in gear!