21 Gut-Healthy Breakfast Recipes to Help You Poop (2024)

FAQs

What is a good breakfast for constipation? ›

Consider adding some the following fibre-rich foods to your diet to help ease constipation: High fibre cereals such as: bran flakes, Weetabix, porridge, muesli and shredded wheat. Whole grains. Try to avoid stodgy foods such as white bread.

The BRAT diet ― bananas, rice, applesauce and toast ― is one dietitians recommend for a range of digestive issues, and it can help with both constipation and diarrhea.

Foods that are easier to digest include toast, white rice, bananas, eggs, chicken, salmon, gelatine, applesauce, and oatmeal. Symptoms of digestive problems include acid reflux, bloating, or abdominal pain.

Incorporate Plant Foods

Qureshi says, "The prebiotic fibers in plant-based foods support your gut health by providing nourishment to the probiotics (aka good bacteria) in your microbiome." So plant foods—like fruits, vegetables, nuts and seeds—are a staple of gut-health-friendly breakfasts.

Grapes – A delicious fruit and a natural source of fibre; grapes also contain a lot of water, both of which help with constipation. Whole wheat bread, pasta, bran and cereals – Adding weight to stools to speed up passing through the intestines, whole wheat foods are a great way to encourage bowel movements.

Home remedies include increasing your fiber intake or taking a laxative, using a suppository, or taking a stool softener. Trying out a squat position, doing light exercise, or performing a colonic massage may also help. A doctor can check for other conditions affecting constipation and prescribe medication to help.

Perform stimulation with your finger every day until you start to have a regular pattern of bowel movements. You can also stimulate bowel movements by using a suppository (glycerin or bisacodyl) or a small enema. Some people find it helpful to drink warm prune juice or fruit nectar.

Drink warm lemon water

It can help kickstart your digestive system and may reduce heartburn and bloating by loosening any toxins trapped in your digestive tract. The acidity of the lemon juice may stimulate the production of digestive juices and help break down food.

What foods are easy to digest before bed? ›

Prebiotic foods (whole grains, bananas, greens, onions, garlic, soybeans, and artichokes) act as food for healthy gut bacteria. Probiotic foods like yogurt are full of good bacteria already.

If you have constipation

“If your symptoms lend toward abdominal pain and constipation, eggs can worsen IBS. Eggs are packed with proteins, which can exacerbate constipation,” Dr. Lee explains.

Eggs and other allergens

Some people believe that eggs can cause constipation. However, there is not much scientific evidence that supports this. They are a low fiber food, though, so eating a lot of them within a low fiber diet may contribute to constipation.

You may become constipated if you don't eat enough high-fiber foods, such as vegetables, fruits, and whole grains. Eating a lot of high-fat meats, dairy products and eggs, sweets, or processed foods may cause constipation.

Peanut butter is a great source of dietary fiber, plant protein and unsaturated fats, which make it a helpful tool for preventing and relieving constipation. Besides peanut butter, you can also add fruits, nuts, vegetables, whole grains and legumes to your diet to up your fiber intake and prevent constipation.