The Best Protein to Help You Poop!

Kidney beans rich in fiber and magnesium for gut and bone health support.”

Why It Matters for Bone Health

By Isabel Vasquez, RD, LDN (original article on EatingWell.com, August 18, 2025). Repurposed for InsureSPR Health.

Constipation is more common than many realize. In fact, the National Institute of Diabetes and Digestive and Kidney Diseases reports that 16% of U.S. adults struggle with it, with rates rising to 33% among adults over 60. While constipation is often dismissed as a minor issue, it actually has broader health implications—including your bone health.

At InsureSPR Health, we emphasize the powerful connection between gut health and bone density. When your digestion isn’t working well, your body struggles to absorb vital nutrients like calcium, magnesium, and vitamin D—the very building blocks of strong bones.

So, how can you support both your gut and your bones? According to registered dietitian Isabel Vasquez, RD, LDN, one of the best (and simplest) foods to add to your diet is kidney beans.

Why Kidney Beans Are a Gut- and Bone-Friendly Protein

1. They Relieve Constipation with Fiber

Kidney beans are rich in insoluble fiber, which adds bulk to your stool and helps food move more quickly through the digestive system. Half a cup delivers nearly 8 grams of fiber, making them one of the best natural foods to relieve constipation.

Regular bowel movements not only make life more comfortable but also ensure your body absorbs the nutrients that strengthen bones.

2. They Feed Healthy Gut Bacteria

Kidney beans are also high in resistant starch, a type of prebiotic fiber. Prebiotics fuel beneficial gut bacteria, which then produce short-chain fatty acids (SCFAs). These SCFAs reduce inflammation, improve digestion, and may enhance calcium absorption—linking gut health directly to stronger bones.

3. They Provide Bone-Strengthening Magnesium

Each cup of kidney beans contains about 77 mg of magnesium (18% of your daily needs). Magnesium supports muscle function, keeps bowel movements regular, and plays a key role in bone formation. In fact, about 60% of your body’s magnesium is stored in your bones.

Easy Ways to Enjoy Kidney Beans

  • Add to salads for extra fiber and protein.
  • Stir into soups and stews like minestrone or chili.
  • Blend into bean dips for a healthy snack.

Other Proteins That Support Gut & Bone Health

If kidney beans aren’t your favorite, other plant-based proteins are also excellent:

  • Lentils & Soybeans – rich in fiber and protein.
  • Seeds (chia, flax, pumpkin) – provide protein and magnesium.
  • Nuts (almonds, walnuts, cashews) – packed with bone-healthy nutrients.

The InsureSPR Health Perspective

At InsureSPR Health, we go beyond bone density scans. We help you understand how nutrition, gut health, and bone strength are deeply connected. Supporting your digestive system is one of the most effective ways to preserve mobility, prevent fractures, and age with confidence.

👉 Book your DXA bone density scan today and discover how your gut health might be affecting your bones.

Original article by Isabel Vasquez, RD, LDN. Reviewed by Emily Lachtrupp, M.S., RD. Published on EatingWell, August 18, 2025. Repurposed for InsureSPR Health to highlight the gut–bone health connection.