What are the healthy breakfast foods for constipation? Constipation is an uncomfortable condition that happens when you have trouble having a bowel movement. If you have chronic constipation, or have been experiencing constipation for a while, it is essential to understand which foods can help relieve the symptoms of your condition.
Healthy Breakfast For Constipation
The medical word for decreased bowel motions or trouble passing stool is constipation. Consuming particular meals can aid in preventing and easing constipation.
This article defines constipation and describes its signs and symptoms. It also includes a list of foods and beverages that might aid.
We explore when a person needs to see a doctor as well as various other possibilities.
Following that, the essay answers some frequently asked queries regarding constipation, including its causes and remedies.
What is constipation?
The term “constipation” refers to a person’s decreased bowel motions or difficulty passing stool.
Constipated adults typically have less than three bowel movements per week, though everyone’s bowel habits vary.
Constipation is typical. About 16 out of every 100 persons in the US experience constipation-related symptoms. Age increases the risk, and among persons 60 and older, 33 out of 100 experience constipation.
Symptoms
Aside from having fewer than three bowel movements per week, people with constipation may also experience the following symptoms:
- hard, dry, or lumpy stools
- stools that look like small stones or marbles
- pain and discomfort during bowel movements
- a feeling of being unable to empty the bowels fully
- a loss of appetite due to a continual sense of fullness
- a slightly swollen abdomen
A person may also notice small streaks of bright red blood in the stools or on toilet paper after wiping.
Foods and drinks that can ease constipation
People’s bowels respond to foods differently. However, the following may help to relieve constipation.
1. Olive and flaxseed oils
The mild laxative properties of olive and flaxseed oils facilitate the smooth passage of materials through the intestines.
These oils also contain elements with anti-inflammatory, antimicrobial, and chemicals that enhance digestion.
According to a 2015 randomized controlled experiment, flaxseed and olive oils can help persons who are receiving hemodialysis, or blood filtering, improve their constipation.
In this study, mineral oil, a laxative that doctors occasionally suggest to treat constipation, was compared to olive oil and flaxseed oil for their effects.
2. Probiotics
Probiotics are beneficial bacteria that may help to improve gut health and soften stools.
A 2017 systematic review of four randomized controlled trials (RCTs) investigated the effectiveness of probiotics as a treatment for constipation among elderly adults. Overall, the analysis suggested that probiotics improved constipation by 10–40% compared with a placebo.
The authors noted that the probiotic strain Bifidobacterium longum was used in the majority of the RCTs. More RCTs are needed to figure out the best probiotic strains, doses, and lengths of treatment.
Yogurt and kefir
Many dairy products, including yogurt and kefir, contain probiotics.
In 2017, researchers looked at how well kefir works to keep people with mental and physical disabilities from getting constipated. For 12 weeks, participants each received 2 grams (g) of freeze-dried or “lyophilized” kefir with their meals.
The study found that kefir significantly reduced constipation. However, while some individuals experienced complete constipation relief, others experienced no effect. The authors concluded that daily consumption of kefir could help to prevent constipation.
Sauerkraut
Sauerkraut is a fermented cabbage dish containing probiotic bacteria that may help to boost gut health and alleviate constipation.
A 2016 study found that two tablespoons of homemade sauerkraut contain around the same amount of bacteria as probiotic supplements.
3. Vegetables and legumes
Vegetables are high in insoluble fiber. This type of fiber adds bulk to stools, which helps to promote more regular bowel movements.
Broccoli
Broccoli contains sulforaphane, a substance that may protect the gut and ease digestion.
Sulforaphane may also help to prevent the overgrowth of some intestinal microorganisms that can interfere with healthy digestion.
In a 2017 study, healthy people ate either 20 g of raw broccoli sprouts or 20 g of alfalfa sprouts every day for four weeks. The researchers found that the people who ate broccoli sprouts had fewer symptoms of constipation and quicker bowel movements.
4. Pulses
Most beans, lentils, and peas are very high in fiber.
A 2017 study found that 100 g of cooked pulses provides around 26% of the daily fiber intake that doctors recommend in the U.S.
A 100 g serving of pulses also contains substantial quantities of other nutrients that help to ease constipation, such as:
- potassium
- folate
- zinc
- vitamin B6
5. Fruits
Fruits are also rich in insoluble fiber, and many also have high water content. This makes fruit particularly effective at easing constipation. Below are some fruits that people can try for symptom relief.
High-fiber fruits
High-fiber fruits that may help to ease constipation include:
- Kiwifruit: On average, 100 g of kiwifruit contains around 3 g of fiber. Kiwifruit also contains the enzyme actinidine, which alleviates upper gastrointestinal symptoms such as:
- abdominal discomfort
- pain
- indigestion
- reflux
- Apples and pears: These fruits contain high levels of water, which can help to ease digestion and prevent constipation. To get the most benefit from apples and pears, a person should eat them raw and whole, with the skin intact. These fruits contain several compounds that improve digestion, including:
- fiber
- sorbitol
- fructose
- Grapes: These fruits have a high skin-to-flesh ratio and are rich in fiber. They also contain a lot of water, which helps to add moisture to hard stools.
- Blackberries and raspberries: These fruits are rich in fiber and water, which can ease constipation. A person can try eating a handful or two of raw, washed blackberries or raspberries a day.
Prunes
6. Whole wheat bread, cereals, and pasta
Whole wheat products are an excellent source of insoluble fiber. To get the most nutrients from whole wheat products, a person should eat them raw or lightly cooked.
Wheat bran
Wheat bran is the hard outer layer of the wheat kernel. It is rich in insoluble fiber.
A 2017 study investigated the effectiveness of wheat bran as a treatment for constipation in infants and older children. Researchers assessed 51 children for seven months.
Over this period, researchers associated increases in bran intake with significant improvements in bowel habits. At the end of the study, 86% of children had improved bowel habits.
7. Liquids
Liquids add moisture to stools, making them softer and easier to pass. Below are some liquids that people can try for constipation.
Water
Dehydration is a common cause of constipation. When a person becomes dehydrated, their intestines cannot add enough water to stools. Dehydration results in hard, dry, lumpy stools that are difficult to pass.
Drinking plenty of water can help to ease or resolve the symptoms and avoid a person getting constipated.
Clear soups
Clear soups may be particularly effective at easing constipation since warm liquids and foods are generally easier to digest.
Breakfasts That Will Help You Poo
Make moves in the morning
Allow me to start things off with a little TMI: As a kid, and even through parts of young adulthood, I had trouble with constipation. Thanks to youthful arrogance, I thought I could eat and drink whatever I wanted, and my body would just sort everything out. That’s not a good way to become a well-oiled machine. It’s similar to thinking that tossing around a football will eventually land you a roster spot in the NFL. No, at some point, you need training. In my 20s, I finally learned how to stick to a pooping schedule like a champ. I’m not a doctor (I don’t even play one on TV), but here is my two-step plan: diet and timing. More specifically, the best way to get your bowels flowing is with a high-fiber diet, and it helps to do so in a consistent manner: There’s a reason they call it being regular. In an article for Health.com on foods that help you poop, Dr. Gina Sam, director of the Gastrointestinal Motility Center at Mount Sinai Hospital, specifically spoke to the benefits of tying bowl movements into breakfast. “Your body’s contractions of the colon work at its highest level in the morning,” she said. “That’s when your body is designed to poop!”
1. High Fiber Cereal
Cereal can actually be a very sensible breakfast. It’s an easy source of energizing carbohydrates and healthy fiber. But somewhere along the way, cereal got corrupted and taken over by sugary brands that care more about providing you with a compelling cartoon spokes-thing than an actual healthy meal. But don’t let your childhood of Cookie Crisps and Lucky Charms undermine cereal’s potential as a tasty fiber delivery system. Read the side of the box and grab a cereal that is specifically high in fiber. Personally, I’m a sucker for the classics, like Kellogg’s All-Bran with 10 grams of fiber per serving.
2. Oatmeal
Speaking of the classics, don’t overlook the bowel benefits of oatmeal. Let’s be disgustingly honest: Oatmeal even looks like something that’s meant to unclog your pipes. It’s like nature’s Liquid Plumber. But technically speaking, oatmeal is an especially effective poo promoter because oats include nearly equal parts soluble and insoluble dietary fiber, which can work in tandem to move things along.
3. Whole Wheat Bagels or Toast
Grabbing a bagel or a piece of toast is a simple way to knock out breakfast quickly. But if pooping is on your list of priorities, beware that not all bread products are created equal. Those made with whole grains can have significantly more fiber. If you look at a major bagel chain like Einstein Bros Bagels for instance, the brand’s plain bagel only has two grams of fiber whereas its honey whole wheat has a whopping seven grams. That can make a big difference down the line. And ditto for white bread toast versus whole wheat toast.
4. Prunes
When it comes to fighting constipation, prunes might be the oldest trick in the book. I remember my grandmother talking about the digestive benefits of prunes, and I’m guessing someone her age wrote the book. But modern research has continued to demonstrate the benefits of eating prunes to keep your bowels happy. A 2011 study conducted at the University of Iowa Carver College of Medicine concluded, “Dried plums are safe, palatable and more effective than psyllium [the ingredient used in products like Metamucil] for the treatment of mild to moderate constipation, and should be considered as a first line therapy.”
5. Beans
In America, beans have somewhat struggled to find a place at the breakfast table, but in other countries, beans are an absolute morning staple. Huevos rancheros, for instance, isn’t afraid to let the deliciousness of refried beans cozy up to eggs. And a full English breakfast certainly isn’t “full” without a sloppy side of baked beans. The moral: Don’t be shy about finding ways to add the “musical fruit” to your morning meal.
6. Metamucil Fiber Wafers
A lot of brands are touting breakfast bars as a quick way to grab a healthy breakfast on the go. Problem is, if you actually inspect many of these products, you’ll find lots of them aren’t really that nutritious or, importantly for this discussion, fibrous. Earlier this year, the campaign group Action on Sugar even warned that nearly half of these breakfast wafers contained as much or more sugar than a bowl of Coco Pops. That why when I turn to a breakfast bar, I go straight to the fiber source: Metamucil. A couple of their wafers provide five grams of fiber in the form of psyllium husk. I know I’ll sound like a shill but at one point I think I ate these for breakfast for a year straight without any “complaints”—if you catch my drift.
7. Opt in for Vegetarian and Vegan Sausages
While I occasionally indulge in beef and pig, I am aware that sausages are frequently the greatest part of any breakfast and that giving them up can sound completely ridiculous. Yet I also acknowledge that processed meats aren’t great for your gut and can produce backup staunchers than an obstinate cow. As an equally sporadic vegetarian, I now frequently substitute vegetarian or vegan sausage options. These goods typically have more fiber, which will keep your digestive system in good health. For example, a Morning Star Farms sausage patty has one gram of fiber while a Jimmy Dean sausage patty has none.
Breakfast Foods That Help You Poop
Going to the bathroom twice in the morning not only makes you feel better, but it also keeps you from feeling bloated or backed up all day.
You should avoid eating or drinking certain things that make you constipated if you have trouble having a BM in the morning. On the other hand, to assist you, include these breakfast items in your morning menu.
Are You Getting Enough Fiber?
1. Oatmeal
Your intestines will appreciate you for developing the habit of eating oatmeal for breakfast. Both soluble and insoluble fiber, which can both aid in preventing constipation, are abundant in oats.
Water is absorbed by soluble fiber, resulting in big, soft stools that are easier to pass. Contrarily, insoluble fiber passes through your GI system more quickly, encouraging regularity and assisting in the prevention of constipation, according to Harvard Health Publications. Moreover, oats are a prebiotic, which serves as a fuel source for bacteria in our gut and improves the general health of that system.
2. Coffee
Many of us appreciate a cup of coffee in the morning because it helps us wake up and get ready for the day. The same is true for your digestive system. Yep, there really are coffee poop.
According to a June 2017 review in the International Journal of Gastroenterology, caffeinated coffee can tell your stomach to generate more acid and stimulate bowel motions, which can have a laxative impact in some people. According to a tiny research published in the April 1990 issue of the journal Gut, decaf coffee has a comparable impact on our bowels.
3. Fruit
Enjoy eating cereal with yogurt or eggs and turkey bacon? That’s fine; simply include a side of fruit with your breakfast to increase the fiber content. Fruits are rich in fiber and water, two nutrients that are excellent for promoting bowel movement.
Beyond their fiber levels, some fruits, like bananas, provide extra digestive advantages. Hint: The type of fiber present in these fruits is important.
According to a review from August 2016 that was published in Carbohydrate Polymers, inulin, a fiber that helps treat constipation and can help prevent it from happening, is a natural substance found in bananas.
4. Kefir and Yogurt
Cheese and milk are examples of dairy products that can go either way: they can produce diarrhea, aggravate diarrhea, or leave you feeling plugged up.
Yet, kefir is a distinct kind of dairy, similar to yogurt, as it is also a strong source of probiotics. According to early study, these helpful bacteria may be able to help get your stomach flowing.
A July 2019 study in the Turkish Journal of Gastroenterology reported that in a small group of persons with chronic constipation, stool frequency and consistency were enhanced and laxative use decreased compared to the baseline after consuming a daily kefir beverage for four weeks.
A January 2019 study published in the Journal of Neurogastroenterology and Motility demonstrated that Lactobacillus casei, the probiotic strain often found in yogurt and kefir, aids in softening stiff stools.
Constipation: Frequently Asked Questions
Q. What is a normal consistency for a bowel movement?
Bowel movements should be soft and formed. They should pass easily like toothpaste flowing out of a tube.
Q. How often should I move my bowels?
There can be as many as three bowel movements per day or as few as three bowel movements per week throughout the typical time period for regular BM frequency. This range is broad. If no bowel movement has occurred after three days, patients in our program are typically given a rescue medication to use. Stool grows tougher as it remains longer in the colon because the colon takes water from it. What matters more is whether you are content with your current frequency of bowel movements or whether there has been a major deviation from your usual frequency.
Q. What self help things can I do if I suffer from constipation?
Your body’s position can aid in bowel movement. Placing your feet on a small step stool while using the restroom might place your rectum at an angle, making it simpler to pass stool. Eating the same quantities at the same times of day can help regulate bowel movements since bowels prefer pattern. Bowels enjoy frequent exercise because it keeps them active. Consume a diet high in fiber (refer to our high fiber diet teaching sheet on the web site). If you are not on a fluid restriction, drinking a lot of decaffeinated drinks will also keep your bowel movements smooth.
Q. How much fiber should be in my diet? How much should I add at a time?
Few Americans consume more than 12 grams of fiber each day. Between 25 and 35 grams of fiber per day are advised. Read the nutrition information on your food and put the grams of fiber together to see how much fiber you are consuming. You will initially feel gassy when you add fiber to your diet. With time, this gas will lessen. Because of this, we advise consuming only 5–6 grams of fiber every two weeks.
Q. Is there a difference whether I eat fiber or use a supplement?
No there is no difference whether you eat fiber or take a supplement. Some patients feel that the supplement makes them have less gas.
Q. My doctor told me to try fiber but my symptoms are worse. How can this be?
There are different types of constipation. Not all types of constipation are best treated with additional dietary fiber. For instance, our program has found that people with dysynergic defecation or slow transit constipation may experience worsening symptoms with increased dietary fiber.
Q. Does Activia yogurt help constipation like they say on the commercial?
Activia can improve mild constipation. Studies have shown an initial improvement in 2 weeks. Most patients eat 2 Activia a day to receive the best benefit.
Q. Do stool softeners really help?
Medications for the colon are specific to the person. Stool softeners are safe and relatively inexpensive, but work only for people with very mild constipation.
Q. Will the chronic use of laxatives hurt me or become addicting?
No, this is a myth. Some people will need to take something to move their bowels. Just like someone who needs to take medication for their stomach or for their heart.
Q. What is the difference between osmotic laxatives and stimulant laxatives?
Osmotic laxatives, such as Miralax or magnesium, are chemicals that are poorly absorbed and linger in the bowels, drawing water into the colon to soften stools. Senna and Dulcolax are two stimulant laxatives that cause the colon’s muscles to compress or spasm. This additional squeezing causes the excrement to be forced through the colon. Stimulant laxatives may result in abdominal cramping because of the increased muscular contraction.
Q. What does the Michigan Bowel Control Program (MBCP) do that is different from other programs?
The MBCP is a multidisciplinary program created for people with bowel diseases, so specialists from several specialities see patients together to establish a treatment plan that is tailored to the needs of the specific patient. As we schedule appointments in advance, patients see us infrequently. From the time the patient schedules their appointment until they are successful, our nurse coordinators assist them. We carry out timely and adequate testing.