Constipation is a common issue that affects many adults, with 16 out of 100 adults experiencing symptoms, according to the National Institutes of Health. While there are several methods to prevent and treat constipation, registered dietitians suggest that oatmeal is a go-to breakfast food that can help alleviate the condition.
Madelyn LaRouche, RD, explains that oatmeal is an excellent source of fiber, which is crucial for optimal gastrointestinal (GI) function. Including fiber in your diet intentionally can support the GI and prevent issues like constipation. Oats contain soluble fiber, which softens stool and promotes regular bowel movements. However, LaRouche emphasizes that adequate fluid intake is equally important for preventing constipation. The recommended daily intake of fiber is 22-34 grams, and a half-cup serving of instant steel-cut oats offers approximately 8 grams of fiber.
While oatmeal alone may not meet your daily fiber needs, it can certainly contribute to them. LaRouche advises including a variety of fiber-rich foods such as whole grains, vegetables, fruits, legumes, and nuts/seeds in your diet to support daily fiber requirements. Kim Kulp, RD, a registered dietitian and gut health expert, adds that the time it takes for food to pass through the digestive tract can vary from person to person. Therefore, the effects of oatmeal on constipation may take a few days to appear, depending on individual factors and overall fiber intake.
When choosing oatmeal to prevent or treat constipation, LaRouche recommends opting for steel-cut oats. These have a higher fiber content compared to old-fashioned oats and quick oats. Nevertheless, old-fashioned oats and quick oats can also help prevent constipation. If you want immediate relief, LaRouche suggests adding fruit to your oatmeal. This boosts the fiber content and enhances its effectiveness in preventing constipation.
In summary, oatmeal alone may not resolve constipation issues entirely. However, indulging in a bowl of steel-cut oats topped with fruit and even nuts for extra fiber can substantially aid in regular bowel movements. It is essential to consider a well-rounded diet that includes various fiber-rich foods to support optimal GI function and prevent constipation.
Sources: National Institutes of Health