When not drenched in butter and salt, as often seen at the cinema, popcorn can be quite advantageous to our health. This airy snack is a global favorite and boasts a variety of minerals, vitamins, and phytonutrients, according to a 2022 scientific review article published in EC Gastroenterology and Digestive System. Besides potentially lowering our risk of chronic diseases, popcorn is also associated with certain gut health benefits.
If you find yourself having difficulty with bowel movements, consider air-popping some popcorn. Due to its high fiber content, this snack might help ease constipation and promote digestive regularity. A 100-gram serving of popcorn typically contains about 7 grams of total fiber, although this can vary based on the type of popcorn consumed. For instance, a similar serving of microwavable butter-flavored popcorn made with palm oil may contain up to 10 grams of fiber, according to the U.S. Department of Agriculture (USDA). Here’s how fiber benefits your bowel health.
Air-popped popcorn is a healthy snack that may help relieve constipation
The less solid your stool, the more difficult it can be to pass — hello, constipation. Experts from the Mayo Clinic highlight that fiber can alleviate this issue by bulking up and softening your stool, making bowel movements easier. This indigestible carbohydrate achieves this by drawing water into your stool and adding to its bulk. The type of fiber in popcorn, known as resistant starch, helps promote a healthy gut bacteria balance, alleviates diarrhea, and aids in waste excretion (via EC Gastroenterology and Digestive System).
However, not all popcorn types are equally healthy. While buttered microwavable popcorn may be fiber-rich, it often comes with high sodium levels. The 100-gram serving of microwavable popcorn previously mentioned may offer 10 grams of fiber but also contains 763 milligrams of sodium (via USDA). Therefore, air-popped popcorn is deemed the healthiest choice. Experts from Men’s Health recommend consuming 3 cups of air-popped popcorn if you’re feeling constipated. (But wait a minute, does Smartfood popcorn potentially have health benefits?)
It’s not unusual to see remnants of popcorn in the toilet
While popcorn can aid in reducing constipation, it may also lead to an unexpected change in your stool’s appearance as remnants can be left behind. According to Medical News Today, indigestible foods like corn (including popcorn) are not entirely broken down by the body. Consequently, pieces of corn’s hard outer shell may sometimes remain visible in the toilet.
If you’re dealing with constipation, you’re not alone. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) states that about 16 out of every 100 adults experience constipation. Older adults, women, and individuals with specific gastrointestinal conditions are more susceptible to this issue, as are those lacking dietary fiber. Incorporating air-popped popcorn, fruits, vegetables, legumes, whole grains, nuts, and seeds into your diet can boost your fiber intake and improve gastrointestinal health.
