:max_bytes(150000):strip_icc()/The-6-Best-Breakfast-Foods-to-Help-You-Poop-That-Arent-Oatmeal-According-to-Dietitians-02d9af9e52b14012a1785112e4e5c1ab.jpg)
NEW YORK, Aug. 6, 2025
Fiber-rich breakfast foods can definitely help ease constipation naturally.
Tired of your usual oatmeal? A host of other gut-kind options are available.
- Whole-grain cereals, kiwi, blackberries, chia seeds, quinoa, and beans are excellent for digestive regularity.
- These foods boost fiber intake, essential for preventing and alleviating constipation.
- Staying hydrated and incorporating movement are also crucial for gut health.
Nobody likes to talk about constipation,but if you’re one of the millions struggling with it,a high-fiber breakfast can be your ally. While oatmeal is a classic choice, a variety of delicious alternatives can help get your digestive system moving again.
Whole-Grain Cereal
Table of Contents
When you’re in a rush, a bowl of whole-grain cereal can kickstart your day. These cereals are packed with fiber, which is crucial for digestive health. Look for options with at least 5 grams of fiber per serving. Adding fruit like berries or a sprinkle of chia seeds can further boost the fiber content. Preparing a larger batch of cereal the night before is a good goal; freezing them in advance makes them easy to add to smoothies.
Blackberries
If you need a quick and easy option, blackberries are a superb choice. Just one cup provides 8 grams of fiber, equivalent to two cups of cooked oatmeal. Blackberries also contain sorbitol, a natural laxative that helps soften stools by drawing water into the intestines. Fresh or frozen, they’re versatile. Blend them into smoothies or use them in various breakfast recipes.
Chia Seeds
Known for their “internal shower” effect, chia seeds are nutritional powerhouses for constipation. Two tablespoons deliver an impressive 10 grams of fiber. Much of this is soluble fiber,which forms a gel when mixed with water,promoting smooth passage through the digestive tract.It’s advisable to start with a tablespoon and gradually increase intake as needed due to their high fiber content. Chia seeds can be enjoyed in puddings or smoothies.
Quinoa
For those seeking alternatives to oatmeal,quinoa is a great hot cereal option. One cup of cooked quinoa offers 5 grams of fiber. It can be prepared ahead of time and reheated for a quick breakfast. You can also use leftover quinoa in overnight puddings. Quinoa flakes, a flattened version of the seed, offer the same nutritional benefits for an even faster preparation.
Beans
Beans are extraordinary for tackling constipation, boasting around 17 grams of fiber per cup. Incorporating them into your breakfast can definitely help maintain regularity throughout the day. The Dietary Guidelines suggest a half-cup of beans daily,a target many people miss. Try “refried” beans with salsa for a flavorful start, served on toast or a tostada with toppings like eggs and avocado. Soaking dry beans or rinsing canned beans can reduce their gas-producing properties.
Additional Strategies
Beyond specific foods, several lifestyle habits can support digestive health:
- Movement: Regular physical activity, like a daily walk, helps stimulate the gut.
- Hydration: Drinking plenty of water is essential for keeping things moving smoothly.
- Stress Management: The gut and brain are closely linked; reducing stress through techniques like deep belly breathing can improve digestion.
- Respond to the Urge: don’t ignore the signal to have a bowel movement; find a bathroom when the urge arises.
A balanced, high-fiber diet is a cornerstone of preventing constipation. Foods like whole grains, kiwi, blackberries, chia seeds, quinoa, and beans contribute significantly to your daily fiber needs. While diet and lifestyle are key, persistent constipation despite these efforts may warrant a conversation with your healthcare provider to rule out underlying health conditions.
