The #1 Chick-fil-A Meal to Help You Poop

Constipation is more common than you might think. In fact, it’s estimated that 15% of the U.S. population experiences chronic constipation, which is defined as having less than three bowel movements per week. However, this statistic isn’t particularly surprising, as only 1 in 20 Americans regularly eat the recommended amount of 22 to 34 daily grams of fiber—a nutrient that’s key for promoting regular bowel movements.,

Whether you’re a frequent Chick-fil-A customer or simply looking for an occasional quick meal, the good news is that this fast food establishment makes it easy to get a serious boost of fiber. Featuring a flaxseed-flour flatbread and a fresh mix of green-leaf lettuce, the Cool Wrap is the No. 1 Chick-fil-A meal to help you poop. Here, dietitians explain why. 

Chick-fil-A Cool Wrap Nutrition

Here’s a quick rundown of the nutrition stats for one Chick-fil-A Cool Wrap:

• Calories: 660
• Carbohydrates: 32 g
• Dietary Fiber: 14 g 
• Total Sugar: 5 g
• Protein: 43 g 
• Total Fat: 45 g 
• Saturated Fat: 9 g
• Cholesterol: 110 mg
• Sodium: 1,420 mg 

This flaxseed wrap packs in the fiber while also punching up the protein, making it one of the highest-protein and -fiber options on the menu. “This would be a good choice for on the go to fill your fiber gap and help for regular bowel movements,” says Amanda Sauceda, M.S., RDN.

Despite the Cool Wrap having a hefty 14 grams of fiber per serving, it also contains 1,420 milligrams of sodium, making up over 60% of your daily sodium intake. Sauceda explains that you can expect higher amounts of sodium and fat anytime you go out for fast food. But, this doesn’t mean the wrap can’t be enjoyed, adds Laura Pensiero, RDN.

If you are monitoring your sodium and or fat intake, this wrap can be an occasional high-fiber meal, says Pensiero. She adds that if you enjoy the wrap regularly, she recommends balancing your other meals with lower sodium and fat, focusing on fruits, vegetables and whole grains.

What to Look For in a Meal to Help You Poop

The best meals to help you poop are those that are balanced overall and contain a generous amount of fiber from foods like fruits, vegetables, legumes and whole grains. Here are some easy ways to boost your fiber intake:

• Choose Whole Grains: Whole grains, such as whole-wheat flour, oats, barley, rye, brown rice, quinoa and buckwheat, contain all three key parts of the seed, making them higher in fiber (and other essential nutrients) than their refined counterparts.
• Include Veggies: Aim to include at least one serving of leafy greens or cooked veggies at every meal. Besides being rich in essential vitamins and minerals, vegetables are also important sources of fiber. For example, ½ cup (80 g) of cooked broccoli contains 2 grams of fiber.
• Enjoy Legumes: Dishes made with beans and lentils are rich in soluble fiber, which dissolves in water and forms a gel that makes stools easier to pass. 
• Snack on Fruit: All fruits, whether whole, frozen or canned, are sources of fiber. The fruit peel, such as the skin of apples and pears, is a source of insoluble fiber, which adds bulk to the stool, while the flesh of the fruit is packed with soluble fiber. Some fruits, such as avocados, raspberries and blackberries, have more fiber per serving than others.  
• Sprinkle in Nuts and Seeds: Adding a handful of unsalted nuts or seeds to your meals and snacks is an easy way to add a boost of fiber and healthy fats. For example, 1 ounce (28 g) of almonds provides 3 grams of fiber. You can also make trail mix or energy balls for a portable fiber-rich snack. 

How Chick-fil-A Cool Wrap May Help with Digestion

The Chick-fil-A Cool Wrap features savory grilled chicken breast, leafy green lettuce and shredded Monterey Jack and Cheddar cheese rolled in a flaxseed-flour flatbread. Thanks to the flaxseed flatbread and lettuce, the Cool Wrap is the highest-fiber entree on the menu, with 14 grams per wrap.

Flaxseeds, which have a similar appearance to sesame seeds, are tiny but mighty seeds that contain 2 grams of fiber per tablespoon, along with other important nutrients like calcium, phosphorus and plant-based omega-3 fatty acids. Specifically, flaxseed contains both soluble and insoluble fiber, both of which can help with constipation. Insoluble fiber helps keep food and waste moving quickly through the digestive system, while soluble fiber can help make stool softer and easier to pass. 

Additional Tips for Improving Digestion

Add Fiber Gradually

If you’re new to high-fiber meals, introduce them slowly to help your digestive system adjust and minimize bloating or gas. Spread your fiber intake throughout the day instead of loading up at one meal. It can also be helpful to keep track of your diet, symptoms and bowel movement frequency. If you notice digestive symptoms or worsened constipation with increased fiber intake, it’s a good idea to talk with a registered dietitian. They can review your diet and symptom journal to help create a personalized plan for adding more fiber to your diet while managing symptoms. 

Increase Hydration

Drinking enough fluids isn’t only important for preventing dehydration, but it also helps soften stools, making them easier to pass, says Pensiero. She recommends pairing fluid intake with high-fiber meals to support digestion and prevent discomfort. General guidelines recommend drinking at least 11 cups (91 ounces) of fluid per day for women and 16 cups (125 ounces) for men. However, this amount can vary depending on your health status, activity level, body size and where you live.

Stay Active

Regular physical activity can help stimulate the digestive muscles to contract, keeping the contents moving smoothly along your digestive tract. Aim to engage in at least 150 minutes of moderate-intensity aerobic activity per week, such as biking or swimming, and include muscle-strengthening exercises, such as weight lifting, at least twice a week.

The Bottom Line

The next time you visit Chick-fil-A, try the Chick-fil-A Cool Wrap. This entree item is a savory and filling option that may also help keep you regular. Just be mindful of the sodium content and aim to include plenty of vegetables, fruits, legumes, nuts, seeds, whole grains and lean proteins throughout the day.