A Little-Known Low-Carb Snack Can Lower Cholesterol And Help You Poop

It's green. It's delicious. And it's a low-carb, low-cholesterol treat that can help you avoid bouts of constipation. What's the "keep you regular and satisfied" snack that belongs in your lineup of go-to recipes? Avocado hummus, a break from the usual guacamole you serve.

Avocado hummus doesn't require more than a few ingredients and a blender or food processor. All you need are a can of chickpeas (without added salt), about two tablespoons of the aquafaba juice from the chickpeas, an avocado, one cup of fresh cilantro, a quarter cup of healthy and beneficial olive oil, a quarter cup of lemon juice, a quarter cup of tahini (sesame paste), a garlic clove, a teaspoon of cumin, and a pinch (or so) of salt, if you prefer. Put everything into your bowl at once, pulse it to a creamy finish, and enjoy. You'll get an instant treat as well as a food that will help your cardiovascular and digestive systems.

To understand the nutritional and functional aspects of avocado hummus, let's take a closer look at the most substantial ingredients involved: canned chickpeas, avocado, and tahini.

One cup of chickpeas contains about 34 grams of carbohydrates and 9 grams of fiber. (Although the aquafaba adds few nutrients, it at least promotes a smooth texture.) The avocado is equally as impressive nutritionally: A single avocado provides 17 grams of carbohydrates and 14 grams of fiber. And tahini? Each tablespoon (and you'll need four of them) has 3 grams of carbohydrates and 1 gram of fiber.

This little-known vegetarian hummus recipe is heavy on plant-based dietary fiber. Plus, it's light on cholesterol. This makes it good if you're trying to manage your cholesterol by eating more cholesterol-lowering meals and foods, as well as making sure your gut and bowels are supported.

What's so special about the connection between plant-based fiber and lower cholesterol? The National Lipid Association explains that for every 5 to 10 grams of soluble fiber you eat above daily recommendations, you can expect a drop in your "bad" LDL cholesterol and total cholesterol by anywhere from 5 to 11 mmHg. This desirable outcome has been identified in controlled experiments. For example, a 2024 review in Cureus noted a relationship between consuming a high-fiber, plant-based diet and cardiovascular system improvements (which included a reduction in cholesterol levels).

Fiber isn't just heart-healthy; it's bowel-friendly, too. Aiming for 14 grams of fiber for every 1,000 calories you consume each day can help you minimize episodes of constipation, bloating, and lower abdomen discomfort.

Since chickpeas and avocado make up the bulk of this hummus, you're getting plenty of fiber with each spoonful. Meanwhile, chickpeas are known for their potential laxative effect. This is highly beneficial if you've been struggling to have bowel movements consistently. 

Consuming avocado every day has a similar laxative result. And if you're looking for a natural laxative that's good for the whole digestive tract, a 2019 review in Antioxidants names avocados as having prebiotic capabilities.

Although the olive oil in avocado hummus doesn't contribute any fiber to the dip, it has also been connected with better bowel movements. In fact, a 2015 study in the Journal of Renal Nutrition found that olive oil worked as predictably as mineral oil to soften stools in human subjects.