Nobody wants to talk about constipation. But if you’re among the one in six adults who are regularly backed up, oatmeal can be a great way to get things moving again. But it’s hardly the only food that can help you poop. Truth is, there are lots of other tasty breakfast foods that can also help ease constipation.
Whether you’re suffering from oatmeal fatigue or just want to mix things up, these dietitian-approved breakfast foods can give you the push you’ve been looking for.
The 6 Best Breakfast Foods to Help You Poop That Aren’t Oatmeal
1. Ready-to-Eat Whole-Grain Cereal
Finding time to go in the morning can be tricky enough. When you’re in a hurry to get out the door, a bowl of fiber-rich whole-grain cereal can do wonders to kickstart your digestive system, says Sylvia Klinger, M.S., RDN, a nutritionist and owner of Hispanic & Multicultural Nutrition Communications, LLC. That’s because whole grains are rich in digestion-friendly fiber. Considering that 90% of women and 97% of men don’t get the 28 to 34 grams we need daily, that’s good news for just about everyone.2
However, not all whole-grain cereals are equally effective. Look for brands that list whole grains like whole wheat, bulgur, barley, oats or quinoa as the first ingredient and contain at least 3 grams of fiber per serving. While you’re at it, check the nutrition label for added sugars, as some cereals pack high amounts of the sweet stuff. A reasonable limit is no more than 10 grams of sugar per serving.
2. Kiwi
We don’t have to tell you that prunes are great for relieving constipation. But they’re not the only fruits that can get things moving. “Kiwis are my go-to recommendation for my constipated patients,” says Kate Scarlata M.P.H., RDN, a dietitian specializing in gastrointestinal health and co-host of The Gut Health Podcast. Research reveals that kiwis may help people with constipation go more frequently for several reasons. First, their fiber (2 grams per fruit) helps pull water into your gut for better lubrication., And unlike other high-fiber foods, they won’t make you gassy and bloated, thanks to actinidin, an enzyme that aids digestion. Aim for 2 each day, says Scarlata. She likes to cut, chop and freeze them in advance to add to smoothies.
3. Blackberries
No time to slice a kiwi? Go for blackberries. One cup of blackberries delivers 8 grams of digestion-friendly fiber. That’s as much as you’d get from 2 cups of cooked oatmeal! “They also contain a natural laxative, called sorbitol, which pulls water into the gut and can help soften stools for easier evacuation,” says Scarlata. And while fresh berries are a win for digestive health, so are frozen berries. They’re super convenient, don’t spoil quickly and are less expensive off-season. Blend them into a Mixed-Berry Breakfast Smoothie or one of these tasty, dietitian-approved frozen berry recipes.
4. Chia Seeds
There’s a reason the “internal shower” is going viral. It’s loaded with chia seeds. These little guys are so effective we’ve crowned them the #1 food to help you poop. What makes them so great? Two tablespoons of chia seeds deliver an impressive 10 grams of fiber. Of that, a large portion is soluble fiber, which forms a slick gel when soaked in water. So, they help things move smoothly and comfortably through your gut. “Because they’re so high in fiber, I usually tell people to start with just a tablespoon and add more as needed,” says Amy Kimberlain, RDN, CDCES, a spokesperson for the Academy of Nutrition and Dietetics. Try them in this Lemon-Blueberry Cheesecake Chia Pudding or blend them into a Strawberry-Peach Chia Seed Smoothie.
5. Quinoa
If you love hot cereal but can’t look at another bowl of oatmeal, quinoa can also do great things for your digestive health. One cup of cooked quinoa delivers 5 grams of fiber. And you can make it in advance and store it in single-serve containers to heat in the microwave. Try warm quinoa like this Cinnamon-Quinoa Breakfast Bowl. Or use up leftover quinoa from last night’s dinner in this chia seed-infused Overnight Quinoa Pudding. “However, if you’re looking for a quick fix, give quinoa flakes a try,” says Scarlata. “They’re simply a rolled or flattened version of the seed and boast the same nutrients.”
6. Beans
“With roughly 17 grams of fiber per cup, beans are exceptional for treating constipation,” says Klinger. “Incorporating them at breakfast is a great way to keep you regular for the remainder of the day,” she says. Considering that the Dietary Guidelines recommend eating a half-cup of beans daily, almost all of us could use more of them. “I recommend ‘refrying’ beans for breakfast with red or green salsa instead of oil,” says Klinger. “It adds a delicious flavor, and you can spread the refried beans on toast or a tostada and top with eggs, avocado and queso fresco–a favorite in my home!” Or try these Anti-Inflammatory Beans on Toast. Worried beans will make you gassy? Soaking dry beans before cooking or rinsing canned beans can cut down on their gas-producing carbs, says Klinger.
Other Strategies to Get Things Going
Eating the right foods at breakfast can help get things back on track. But if you could use a little extra help, try these dietitian-approved strategies:
- Take a walk. If you sit at a desk all day, it could add to your digestive issues. “Our gut is a muscle, so it’s important to get things moving,” says Kimberlain. (Literally!)
- Think outside the breakfast box. Eat fiber throughout the day, says Klinger. “Make a conscious effort to add more fiber to your day with a spicy jicama salad with chopped mango, a hearty black bean soup with whole grain crusty bread or a trail mix with high-fiber cereal pieces added,” she suggests.
- Drink up. “Hydrate, hydrate, hydrate,” says Kimberlain. “While drinking lots of water won’t necessarily prevent constipation, staying hydrated can help things move along the way.”
- Chill out. “The gut and brain are highly linked, so extra stress can impact our gut’s movements contributing to constipation,” says Scarlata. “Try deep belly breathing, which helps engage our parasympathetic nervous system, preparing our body for better rest and digestion,” she explains.
- Heed the urge. “Some people may feel more comfortable pooping in their home rather than when they’re out and about, however, you don’t want to ignore the signal that you must go,” says Kimberlain. “If the urge is there, definitely find a bathroom.”
The Bottom Line
A balanced, high-fiber diet should be one of your first lines of defense against constipation. Eating foods like whole-grain cereal, kiwi, blackberries and beans can help you reach your fiber quota for the day to help you stay regular. That said, diet and lifestyle aren’t the only causes of constipation. Certain health conditions can also make you backed up. If you’re eating a healthy diet, drinking plenty of fluids and exercising regularly, and are still chronically constipated, speak to your doctor.
