If you’re looking to cut down on sugar but still want a sweet treat, these healthy sweet snacks are perfect for you! Although refined sugar can be incorporated into a healthy diet (it’s all about balance after all), whole-food sweet snacks can be used as effective tools, or as part of a transition plan, to help you reduce your total intake of refined sugars and build long-term habits. In fact, these naturally sweetened sweet snack ideas can help to satisfy a sweet tooth in a much healthier way while increasing your fiber, protein, and nutrient intake at the same time.

Healthy Sweet Snacks to Satisfy a Sweet Tooth

1. Yogurt + Berries

Whether you enjoy plain yogurt, Greek yogurt, Balkan yogurt, or Skyr, a bowl of yogurt topped with your favorite fruit and a drizzle of honey or maple syrup is a quick and easy sweet combo. Not only can it help to satisfy a sweet tooth, but the yogurt will provide additional protein, which can help to balance your blood sugar and reduce additional cravings.

2. Energy Bites

Made with dried fruits, nuts, and/or seeds, energy bites or energy balls are the one-bite versions of a handful of trail mix. Not only can you make energy bites yourself, like these dark chocolate cherry energy bites or these carrot cake energy bites, but you can easily find pre-made energy bites in most major grocery stores, just be sure to read the label so you know exactly what they are made of.

3. Apple “Cookies”

Apple “cookies” are a fun name for apple slices covered with toppings and, let’s be honest; sometimes encouraging others (or yourself) to eat a healthy snack is all in the sales pitch. Simply slices apples into rings, remove the core, spread with peanut butter, almond butter, or sunflower seed butter, and sprinkle with toppings of your choice.

4. Homemade Muffins

When it comes to baking, homemade is not the same as store-bought.  When you bake from scratch, you can control exactly what and how much goes into the recipe, and this is especially true for muffins. Yes, homemade muffins will still contain sugar but you can control the type of sweetener and how much you use, which will allow you to control the overall sugar content. For example, these oatmeal blueberry muffins are made with maple syrup and are packed full of rolled oats for an extra boost of blood sugar-balancing fiber.

5. Chocolate Yogurt Dip + Fruit

Chocolate yogurt? Ya, it’s a thing, and a tasty one at that! By simply combining some plain yogurt with some cocoa powder and a bit of honey or maple syrup, you can easily create a chocolate yogurt dip that can be served with fresh fruit to create one of the best healthy sweet snacks on the list. Not to mention, it’s kid-friendly too!

6. Smoothie Bowl

While smoothies are great, there is something a little extra satisfying about a smoothie bowl when you are looking for a sweet treat. By simply adding less liquid to any smoothie recipe, you can easily create a rich and thick ice-cream-like texture that you can layer with toppings. Whether it’s a green smoothie bowl or a chocolate smoothie bowl, you can create any combo of flavors and top it with extra fruit and crunchy items like granola, nuts, and seeds.

7. Banana Bites

Whether you slice them lengthwise or into rounds, bananas are naturally sweet and high-fiber vehicles for a number of tasty toppings including almond butter, nuts, dried fruits, shredded coconut, or homemade granola. Not to mention, you can also dip them into a bit of melted dark chocolate and freeze them for a deliciously healthy sweet snack that works for adults and kids alike.

8. Homemade Granola Bars

Much like homemade muffins, making your own granola bars is a great way to control the type and the total amount of sugar per serving. Whether it’s a no-bake granola bar or a baked oatmeal bar, by simply making your sweet snacks from scratch you can control the total amount of sugar and quality of your treats.

9. Banana Ice Cream

This one-ingredient sweet snack is so easy to make! Simply peel and freeze bananas, then add them to a blender or food processor and blend until rich, creamy, and smooth. The frozen bananas will create a thick ice cream-like texture that you can eat as is, but once you’ve got the basics down you can create fun and funky flavors like chocolate peanut butter banana nice cream.

10. Fruit Popsicles

Not only can you easily find 100% fruit-based popsicles at most major grocery stores but they are really easy to make at home. Simply blend up your favorite smoothie recipe, pour it into popsicle moulds and freeze. Once frozen, you’ve got yourself a family-friendly healthy sweet snack and the flavor options are endless. From strawberry smoothie popsicles to chocolate fudgesicles, there are so many different ways to satisfy a sweet tooth with popsicles, which are especially satisfying on a hot summer day.

11. Homemade Frozen Yogurt

Got fruit? Got yogurt? Perfect, that’s all you need to make a healthy homemade frozen yogurt! Just add both ingredients to a blender, blend until smooth, pour into a container, cover and transfer it to the freezer. Once frozen, scoop into bowls for a refreshing sweet snack complete with protein, fibre, and healthy fats.

12. Dried Fruit

Whether it’s raisins, dates, figs, dried cranberries, dried apricots, or dehydrated bananas, or strawberries, dried fruit is a concentrated form of natural sugar that is packed full of flavor. Dried fruits can be enjoyed on their own or added to your favorite healthy sweet snacks, such as yogurt or muffins, but just remember that they are a concentrated form of natural sugar, so a little bit of dried fruit goes a long way.

13. Sweet Toast

Although toast is often only considered a savory dish, topped with cheese, eggs, or avocado, toast can be a vehicle for any flavor and, with the right toppings, it makes a delicious sweet snack. Whether it’s a combination of butter, cinnamon, and honey; ricotta cheese, shredded coconut, and chocolate chips; or cream cheese and strawberries, there are so many different ways to turn a humble piece of toast into one of the best healthy sweet snacks in the business.

14. Homemade Turtles

Not only are homemade turtles delicious but they are fun to make and cute to look at! By simply combining a Medjool date with a few pecans and a drizzle of melted chocolate you can easily create a homemade version of the oh-so-popular candy. Plus, they store really well in the freezer, so you can make a batch, freeze them, and you’ll have healthy sweet snacks ready to go whenever you need them.

15. Frozen Grapes

Although can certainly eat them raw, frozen grapes are a fun way to mix things up! Simply add grapes to an airtight container or plastic bag and place them in the freezer. Once frozen, they taste like natural candy! You can certainly use red or green grapes, however, green grapes seem to be the most popular choice for flavour and texture.

16. Popcorn + Cinnamon + Honey

Although it may sound odd, trust me, it works! Simply cook some popcorn on the stovetop with butter (no salt!) and, once cooked, sprinkle with cinnamon, drizzle with honey and give it a cook shake until every piece is well coated. This sweet, warm, and crunchy snack is a family-friendly treat that is perfect for a movie night or an afternoon snack.

17. Sweet Stuffed Sweet Potatoes

Think sweet potatoes are just a side dish? Think again. Essentially the deconstructed version of sweet potato pie, sweet stuffed sweet potatoes are a great way to use up leftover sweet potatoes or a funky way to try a new dessert. Once baked, sweet potatoes become extra sweet and fluffy and can be topped with everything from almond butter to yogurt to granola to chocolate chips and much more!

18. Applesauce

Although applesauce is a popular snack for children, it works for adults too! Not only can it be consumed on its own but it’s great paired with fun toppings like granola, chopped nuts, or fresh fruit, and can easily be found in single-serving formats, which are perfect for days when you are on the go. If you are buying prepared applesauce, be sure to read the ingredients and opt for unsweetened versions without added sugar.

19. Frozen Yogurt Bark

Just as the name implies, frozen yogurt bark is yogurt that has been frozen to create a bark. It’s very similar to chocolate bark; it’s just cold and made with yogurt! Simply spread yogurt evenly across a parchment paper-lined baking sheet, cover with toppings of your choice, transfer to the freezer until solid, and then break into pieces to serve.

20. Dates + Tahini

Dates, specifically Medjool dates, have a rich caramel-like taste and a soft, chewy texture making them a delicious sweet snack. Although they can certainly be eaten on their own, pairing them with a bit of tahini helps to bring out a lovely combination of sweet and savory flavors, and provide a touch of healthy fats at the same time. Not a fan of tahini? No problem. Peanut butter, almond butter, cashew butter, or any form of nut or seed butter will work just as well.

21. Homemade Cookies

Along with muffins and granola bar, making your own cookies is a great way to control the total amount of sugar and quality of ingredients in your snacks. For instance, these homemade oatmeal peanut butter cookies contain 7 grams of sugar per cookie, while these store-bought oatmeal peanut butter cookies 11 grams of sugar per cookie, along with refined sugar, vegetable oil, and additives. Seriously, just making your own baked goods can make all of the difference.

22. Dark Chocolate

Not all chocolate is created equal and, although this may seem like a small swap, it can make an impact over time. By simply opting for chocolate with a higher percentage of cacao, ideally 70% or more, you can quickly reduce the overall sugar content of this sweet snack. In fact, many chocolate bars and milk chocolate bars are labeled as candy, not chocolate, since they contain more sugar per serving than actual cacao.

Struggle with constipation? You are certainly not alone. Although it is not the most glamorous of topics, it is far more common than you may think, as it is reported to affect 15% to 25% of the general population. (1) The frequency, type, and severity can vary from person to person, however, most experts agree that three or fewer bowel movements per week could indicate a problem. Fortunately, there are many lifestyle factors, including diet, that can help to limit constipation or alleviate it once it occurs. Here is a list of foods that can help to ease constipation.

What is constipation?

Constipation is generally described as having infrequent bowel movements or bowel movements that are difficult to pass. This can include having fewer than three bowel movements a week, straining to pass a bowel movement, feeling blocked, having hard or lumpy stools, or a sensation of incomplete evacuation. Although digestion will vary from one person to the next, most experts agree that bowel movements should be soft, pass easily through your body, and occur every one to two days.

Can foods help with constipation?

Two of the key factors in regular bowel movements are fiber and fluids. Fiber helps to regulate water content in our stool, softening stools so that they pass through the digestive tract more easily. Generally speaking, constipation occurs when food moves too slowly in the intestines, resulting in too much water absorption, which can result in hard, lumpy, or dry stool that is difficult to pass. Therefore, constipation can be aided or alleviated by consuming high-fiber foods and adequate water.

Foods to Help Constipation

Fortunately, diet can play a big role in preventing and alleviating constipation. Here is a list of 14 foods to help ease constipation naturally.

1. Water

Dehydration is one of the most common symptoms of constipation. Given water helps to hydrate the body, the colon, and our stool, dehydration can lead to hard, lumpy stools and cause constipation. Although the exact amount of water required will vary from one person to the next, as a general rule, aiming to drink 2 to 2.5 liters of water every day is a great place to start.

2. Prunes (and figs)

Prunes are widely known as a natural remedy for constipation. Prunes, or dried plums, are rich in insoluble fiber, specifically cellulose, which increases the amount of water in the stool and helps to add bulk. Prunes also contain sorbitol, a natural sugar alcohol that has been shown to have a laxative effect. (2)(3) A one-ounce serving of prunes, about 3 prunes, provides 2 grams of fiber, which is roughly 8% of the recommended daily intake. (4) Although prune juice is also a popular remedy, it does not contain as much fiber as fresh plums or dried prunes, so try to limit the juice and opt for the whole fruit instead.

Prunes are easily consumed on their own as a simple snack, baked into sweet dishes or cooked into savory dishes like stews.

3. Apples

Not only do apples contain fiber, but they contain a specific type of fiber called pectin that is turned into short-chain fatty acids in your gut, which can help to pull water into the colon, soften the stool and increase transit time. (5) One medium-sized apple (182 grams) with the skin on contains 4.4 grams of fiber, which is 17% of the recommended daily intake. (6)

Apples are the original grab-and-go snack but also work incredibly well in homemade apple muffins and baked goods.

4. Pears

Pears are another high-fiber fruit that can help ease constipation. One medium-sized pear (178 grams) with the skin on contains 5.5 grams of fiber, which is 25% of the recommended daily intake. (7) Much like apples, pears contain soluble fiber, sorbitol, fructose, and high contents of water. For the most health benefits, it is best to eat pears with the skin intact as it contains beneficial nutrients.

Pears make a great snack on their own, can be topped onto salads for a fresh bite, baked into bread or cooked into your morning oatmeal.

5. Yogurt & Kefir

Yogurt and kefir are fermented dairy products, which contain beneficial bacteria, known as probiotics, that have been shown to be beneficial for gut health and digestion. The live bacteria in yogurt, specifically Lactobacillus acidophilus and Bifidobacterium lactis, have been shown to be beneficial in alleviating constipation. (8) However, not all yogurt contains beneficial live bacteria, therefore, it is imperative that you read the ingredients to ensure that you are consuming unflavored yogurt containing probiotic bacteria for optimal health benefits.

Yogurt can be consumed on its own, used as a condiment or baked directly into pancakes and muffins.

6. Raspberries (and other berries)

Berries, especially raspberries, are a great food to help constipation. A 1-cup serving (123 grams) of raspberries contains 8.0 grams of fiber, which is 32% of the recommended daily intake. (9) Raspberries contain a tiny seed in every bite, which helps to increase their overall fiber content, and they are also one of the most hydrating foods with 105 grams of water in a 1-cup serving.

Berries can be consumed fresh or frozen, blended into smoothies, or topped onto oatmeal, yogurt, or salads.

7. Spinach (and other greens)

Spinach is a good source of fiber as well as magnesium, which is considered nature’s muscle relaxer and can help to relax the smooth muscle tissue in the colon to ease the passage of stool and alleviate constipation. (10) A 1-cup serving (180 grams) of cooked spinach contains 4.3 grams of fiber, which is 17% of the recommended daily intake. (11) In addition to spinach, broccoli, Brussels sprouts, kale, and Swiss chard are also good sources of insoluble fiber, which can help constipation.

Spinach is one of the most versatile leafy greens as it can be eaten raw or cooked and wilts downs to the point that it can go unnoticed in dishes. Spinach can be added to your morning eggs, cooked into soups and stews, pasta dishes, curries, or as a simple side dish.

8. Sweet Potatoes

Sweet potatoes are a good source of soluble fiber, in the form of pectin, but mostly contain insoluble fiber in the form of cellulose and lignin. One medium sweet potato (130 grams) contains 3.9 grams of fiber, which is 16% of the recommended daily intake. (12) The skin contains most of the fiber so be sure to leave it on for maximum benefit.

Sweet potatoes can be roasted, baked, steamed, boiled, or mashed, and work very well in bowls, soups, stews, or as a breakfast hash.

9. Beans & Lentils

Also known as pulses, beans, lentils, and chickpeas are one of the most inexpensive high-fiber foods and are great for helping constipation. A 1-cup serving (172 grams) of cooked black beans contains 15.0 grams of fiber, which is 60% of the recommended daily intake, while a 1-cup serving (198 grams) of cooked lentils contains 15.6 grams of fiber, which is 63% of the recommended daily intake. (13)(14) Beans and lentils contain a mix of both soluble and insoluble fiber so they can help add bulk to stool and ease passage at the same time.

Beans and lentils work well in soups and stews, as well as cold dishes such as make-ahead salads and creamy dips.

10. Broth

Beef broth, chicken broth, vegetable broth, or broth-based soups are other great food to help constipation. Not only is broth predominantly water, which can help to hydrate the colon but some broths, but bone broths contain additional minerals, including magnesium, and healthy fats which can help to relax and soothe the intestinal wall and ease the passage of bowel movements. (15) Not to mention, broth-based soups filled with vegetables can help to add a healthy dose of fiber at the same time.

Homemade bone broth is very simple to make and can be consumed on its own or used in soups, stews, or risotto.

11. Artichokes

Artichokes, especially Jerusalem artichokes, are rich in antioxidants and are particularly high in fiber known as inulin. One medium-cooked artichoke (120 grams) contains 10.3 grams of fiber, which is 41% of the recommended daily intake. (16)  Inulin, the fiber found in artichokes, is a form of prebiotic fiber which has been shown to stimulate the growth of beneficial bacteria in the gut and support digestion. Inulin has also been shown to increase stool frequency, improve consistency and decrease gut transit time. (17)

Artichokes can be roasted, steamed, or boiled and work well as a simple side dish, in dips, or as a topping to salads or pizza.

12. Oats (and other whole grains)

Whole grains such as oats and rye are good sources of dietary fiber. Oats contain a large amount of beta-glucan, a form of soluble fiber, which has been correlated to reduced cholesterol levels, reduced blood sugar and insulin response, and increased growth of good bacteria in the digestive tract. (18) A 1/2-cup serving of dry rolled oats (40 grams) contains 4.1 grams of fiber, which is 16.5% of the recommended daily intake. (19) In addition to being a good source of fiber, oats are low in calories and a good source of manganese, phosphorus, magnesium, copper, iron, zinc, and folate, as well as vitamins B1 and B5. (19)

Oats are an inexpensive and versatile ingredient making them a wonderful everyday food and pantry staple. Use them in your morning porridge, baked oatmeal, or your favorite muffins.

13. Citrus Fruit

Citrus fruits such as lemon, limes, oranges, and grapefruits are a good source of soluble fiber and water. For example, one medium orange (159 grams) contains 7.2 grams of fiber, which is 29% of the recommended daily intake. (20) According to Ayurvedic medicine, the acidic nature of some citrus fruits, namely lemons and limes, can also help to stimulate the digestive process by supporting the production of HCL in the stomach, which can help to stimulate the peristalsis motion required for a bowel movement to help ease constipation.

Citrus fruits, such as oranges and grapefruits, are best consumed whole on their own for optimal digestive benefit, while lemons and limes can be added to water or homemade sports drinks, included in dressings, or consumed whole if you can handle their sourness!

14. Herbal Teas (and Coffee)

Certain teas can help with constipation, either directly or indirectly. Given tea is primarily a source of water it can help to hydrate the colon, while specific herbs can have a laxative or muscle-relaxing effect to help aid constipation. Senna, cascara, and dandelion tea are commonly used in herbal medicine, as they appear to have a laxative effect and can, therefore, work to stimulate movement in the intestines. (21)(22) While ginger tea, peppermint tea, and licorice root tea also appear to aid digestion. Ginger is a “warming” herb that can help to improve overall digestion, while peppermint has the soothing soothing effect of menthol and can help to relax the muscles of the digestive tract, and licorice root is said to have strong anti-inflammatory properties and has been used in as a digestive aid in Chinese medicine for centuries.

Caffeine can also stimulate the muscles in your digestive system to contract, which can help to enable a bowel movement. Although you can use coffee to help constipation from time to time, it’s not recommended as a solution as it can have a dehydrating effect when used excessively. Instead, focus on drinking adequate water, consuming adequate fiber, and improving overall gut health for long-term digestive success.

The Bottom Line

High-fiber whole foods such as fruits, vegetables, legumes, and whole grains are a great way to help constipation once it occurs or prevent it from happening in the first place. In addition to fiber, drinking adequate water is vital for optimal digestion as it helps to hydrate the colon and your stool to help ensure that bowel movements are easy to pass.

If you have been dealing with chronic constipation and have seen no improvements from dietary changes it is best to consult a medical professional to ensure that you are not dealing with an underlying health condition that may be contributing to constipation.