Feeling sluggish and experiencing constipation? While oatmeal is a common remedy, there are other delicious breakfast options that can also help keep your digestion on track.
Constipation isn't a topic most people like to discuss, but if you're one of the 1 in 6 adults who regularly deals with it, oatmeal can be a good way to improve bowel movements. However, oatmeal isn't the only solution. There are plenty of other breakfast foods that can provide relief, too.
If you're tired of eating oatmeal or just want to try something different, these breakfast foods, recommended by dietitians, can help you stay regular.
If you're short on time, a bowl of fiber-rich, whole-grain cereal can help jumpstart your digestion, says Sylvia Klinger, M.S., RDN, a nutrition expert. Whole grains are rich in fiber, which aids digestion. Most people fall short of the daily recommended 28 to 34 grams of fiber, so adding whole-grain cereal can be beneficial.
When selecting cereals, choose those that list whole grains (such as whole wheat, barley, or oats) as the main ingredient and contain at least 3 grams of fiber per serving. Be cautious about added sugars—aim for cereals with less than 10 grams of sugar per serving.
Prunes are famous for helping with constipation, but kiwis are another excellent option. According to Kate Scarlata, M.P.H., RDN, kiwis can help relieve constipation thanks to their fiber content (2 grams per fruit). Kiwis also contain an enzyme called actinidin, which aids digestion without causing gas or bloating. Scarlata suggests eating two kiwis a day for the best results.
Blackberries are another fiber-rich fruit, with 8 grams of fiber per cup. Like kiwis, blackberries also contain sorbitol, a natural laxative that draws water into the gut and softens stools. Fresh or frozen, they’re great for digestive health and can be added to smoothies or enjoyed on their own.
Chia seeds are incredibly effective for constipation relief, earning them the top spot among foods that help you poop. Just 2 tablespoons of chia seeds provide around 10 grams of fiber, most of which is soluble. Soluble fiber forms a gel-like substance when mixed with water, helping things move through your digestive system smoothly. Start with 1 tablespoon and gradually increase the amount, suggests Amy Kimberlain, RDN.
If you're a fan of hot cereals but tired of oatmeal, try quinoa. A cup of cooked quinoa contains 5 grams of fiber. You can make it ahead and warm it up for breakfast. Alternatively, use quinoa flakes for a quicker option with similar benefits.
Beans are high in fiber, with about 17 grams per cup, making them ideal for treating constipation. Incorporating beans into your breakfast, like refried beans with salsa on toast, can help you stay regular throughout the day. To reduce gassiness, rinse canned beans or soak dried beans before cooking.
While eating high-fiber breakfast foods can improve digestion, these additional tips can also help:
Eating a fiber-rich diet, staying hydrated, and keeping active are key strategies for maintaining regular bowel movements. Incorporating foods like whole-grain cereal, kiwi, blackberries, and beans into your breakfast can help improve digestion. However, if constipation persists despite a healthy diet and lifestyle, consult a doctor to explore underlying causes.