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Photo:Jamie Vespa
Jamie Vespa
If constipation has you spending a lot of time scrolling your phone on the toilet, you aren’t the only one. Since poop talk is usually taboo, you may think you’re in the minority if you struggle to go No. 2. However, constipation is a surprisingly common issue. In fact, 16 out of every 100 U.S. adults report symptoms of constipation.
How do you know if yourbowel habits are normalor if you are constipated? Constipation is technically defined as fewer than three bowel movements per week, hard, dry or lumpy stools, or straining to pass stools.Althoughconstipation can occur for many reasons, inadequate fiber intake is usually at the top of the list.
Pictured Recipe:Baked Blueberry & Banana-Nut Oatmeal Cups
We all know fiber is good for us, but less than 7% of U.S. adults get enough fiber in their diets.So, if you are backed up, it may be worth tallying up your daily fiber intake. You are hitting the mark on fiber if you consume at least 28 to 34 grams of fiber per day.
Not quite getting enough fiber in your diet? Try to eat morefiber-rich whole grains. Starting your day off with a high-fiber breakfast is a great way to score a few grams of fiber first thing. One of our favorite whole grains for constipation? Oatmeal, which also happens to be a go-to breakfast option. Read on to find out why oats are our top pick for helping you poop.
25 High-Fiber Breakfast Recipes That Aren’t Oats
Why Oatmeal Helps for Constipation Relief
It Delivers Lots of Fiber
We know thatfiber is good for usand can alleviate constipation, but do you know there are two types of fiber?Soluble and insoluble fibereach play distinct roles in the body. “Insoluble fibers are coarse fibers that stimulate the secretion of water and mucous in the bowel that provides a laxative effect, whereas soluble fibers are gel-forming fibers that have a high water-holding capacity that bulks and softens the stool in the large bowel to make it easier to have a bowel movement” explainsErika Barrera, M.P.H., RDN, a registered dietitian and wellness educator at LEAFE Nutrition.
Oats are a great source of both fiber types, making them particularly effective for battling constipation. Plus, if you’re trying to reach the recommended daily fiber goals, just 1 cup of uncooked oats provides 8 grams of fiber.
It Supports a Healthy Gut Microbiome
Speaking of the gut microbiome, researchers have noted lower levels of certain beneficial bacteria (likeBifidobacteriumandLactobacillus) in those who struggle with constipation or gastrointestinal diseases, such as celiac disease or irritable bowel syndrome, compared to healthy individuals.The good news is that eating more oats may help boost beneficial bacteria levels.
It’s Budget-Friendly and Versatile
Adding more fiber to your diet doesn’t have to increase your grocery bill. Not only are oats associated with many health benefits, but they are cost-friendly, too. Different forms of oats, fromquick-cooking to steel-cut, provide similar benefits—so choose the one that best suits your needs. That said, keep in mind that many flavored instant oats are packed with added sugar.
Although a bowl of oatmeal for breakfast is a standard choice, oats can be used in a variety of dishes. For example, they can be used in baked goods like theseBanana Oatmeal Muffinsor blended into flour and used as a binder for theseSweet Potato-Black Bean Burgers.
Other Whole Grains for Constipation
What Happens to Your Body When You Eat Bread Every Day
The Bottom Line
If your digestive system is feeling backed up, starting your day with a fiber-rich breakfast is a great way to get things moving again. Whole grains are known to be rich in fiber, which is a key nutrient for relieving constipation. Our top whole-grain pick for constipation is oats since they are packed with fiber, mainly soluble fiber, and are budget-friendly. Looking to make the most of your morning bowl of oats?Brooke Baird, RDN, LDof Simply Divine Nutrition, LLC, recommends topping youroatmeal with berries and nutsto score an extra few grams of constipation-busting fiber.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Constipation.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.2020-2025 Dietary Guidelines for Americans.Nutritional Goals for Age-Sex Groups.U.S. Department of Agriculture FoodData Central.Oats, raw.Shoukat M, Sorrentino A.Cereal β‐glucan: A promising prebiotic polysaccharide and its impact on the Gut Health.International Journal of Food Science & Technology. 2021;56(5):2088-2097. doi:10.1111/ijfs.14971Pan R, Wang L, Xu X, et al.Crosstalk between the gut microbiome and colonic motility in chronic constipation: Potential mechanisms and microbiota modulation.Nutrients. 2022;14(18):3704. doi:10.3390/nu14183704Valido E, Stoyanov J, Bertolo A, et al.Systematic review of the effects of oat intake on gastrointestinal health.The Journal of Nutrition. 2021;151(10):3075-3090. doi:10.1093/jn/nxab245Jung S-J, Oh M-R, Park S-H, Chae S-W.Effects of rice-based and wheat-based diets on bowel movements in young Korean women with functional constipation.European Journal of Clinical Nutrition. 2020;74(11):1565-1575. doi:10.1038/s41430-020-0636-1
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Constipation.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.2020-2025 Dietary Guidelines for Americans.Nutritional Goals for Age-Sex Groups.U.S. Department of Agriculture FoodData Central.Oats, raw.Shoukat M, Sorrentino A.Cereal β‐glucan: A promising prebiotic polysaccharide and its impact on the Gut Health.International Journal of Food Science & Technology. 2021;56(5):2088-2097. doi:10.1111/ijfs.14971Pan R, Wang L, Xu X, et al.Crosstalk between the gut microbiome and colonic motility in chronic constipation: Potential mechanisms and microbiota modulation.Nutrients. 2022;14(18):3704. doi:10.3390/nu14183704Valido E, Stoyanov J, Bertolo A, et al.Systematic review of the effects of oat intake on gastrointestinal health.The Journal of Nutrition. 2021;151(10):3075-3090. doi:10.1093/jn/nxab245Jung S-J, Oh M-R, Park S-H, Chae S-W.Effects of rice-based and wheat-based diets on bowel movements in young Korean women with functional constipation.European Journal of Clinical Nutrition. 2020;74(11):1565-1575. doi:10.1038/s41430-020-0636-1
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Constipation.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.2020-2025 Dietary Guidelines for Americans.Nutritional Goals for Age-Sex Groups.U.S. Department of Agriculture FoodData Central.Oats, raw.Shoukat M, Sorrentino A.Cereal β‐glucan: A promising prebiotic polysaccharide and its impact on the Gut Health.International Journal of Food Science & Technology. 2021;56(5):2088-2097. doi:10.1111/ijfs.14971Pan R, Wang L, Xu X, et al.Crosstalk between the gut microbiome and colonic motility in chronic constipation: Potential mechanisms and microbiota modulation.Nutrients. 2022;14(18):3704. doi:10.3390/nu14183704Valido E, Stoyanov J, Bertolo A, et al.Systematic review of the effects of oat intake on gastrointestinal health.The Journal of Nutrition. 2021;151(10):3075-3090. doi:10.1093/jn/nxab245Jung S-J, Oh M-R, Park S-H, Chae S-W.Effects of rice-based and wheat-based diets on bowel movements in young Korean women with functional constipation.European Journal of Clinical Nutrition. 2020;74(11):1565-1575. doi:10.1038/s41430-020-0636-1
National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Constipation.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
2020-2025 Dietary Guidelines for Americans.Nutritional Goals for Age-Sex Groups.
U.S. Department of Agriculture FoodData Central.Oats, raw.
Shoukat M, Sorrentino A.Cereal β‐glucan: A promising prebiotic polysaccharide and its impact on the Gut Health.International Journal of Food Science & Technology. 2021;56(5):2088-2097. doi:10.1111/ijfs.14971
Pan R, Wang L, Xu X, et al.Crosstalk between the gut microbiome and colonic motility in chronic constipation: Potential mechanisms and microbiota modulation.Nutrients. 2022;14(18):3704. doi:10.3390/nu14183704
Valido E, Stoyanov J, Bertolo A, et al.Systematic review of the effects of oat intake on gastrointestinal health.The Journal of Nutrition. 2021;151(10):3075-3090. doi:10.1093/jn/nxab245
Jung S-J, Oh M-R, Park S-H, Chae S-W.Effects of rice-based and wheat-based diets on bowel movements in young Korean women with functional constipation.European Journal of Clinical Nutrition. 2020;74(11):1565-1575. doi:10.1038/s41430-020-0636-1
