A Popular Breakfast Food Could Be the Key To Helping You Poop, Registered Dietitians Say

Leigh Weingus
·3 min read
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Constipation isn't fun for anyone. But unfortunately, it's a common issue: 16 out of 100 adults deal with symptoms of constipation, according to the National Institutes of Health.

Keeping constipation at bay typically involves eating enough fiber, staying well-hydrated and exercising regularly. But if you're looking for a shortcut and go-to breakfast for preventing and getting rid of constipation, look no further than this popular breakfast food. Here's why registered dietitians say it's such a great go-to for helping you poop.

#1 Breakfast Food To Help You Poop, According to Dietitians

According to Madelyn LaRouche, RD, oatmeal is an excellent source of fiber and can help people meet their fiber needs for optimal GI function. "Being intentional about including fiber in your diet will help support the GI and prevent issues like constipation," she says.

She adds that oats are a type of soluble fiber that can help soften stool and support regular bowel movements. "It's important to note that drinking adequate fluids is just as important when it comes to preventing constipation, though," LaRouche explains. "A diet high in fiber along with drinking adequate fluids will support optimal GI function and prevent constipation. The recommended daily intake for fiber is 22-34 grams per day depending on age and sex, and a half-cup serving of instant steel-cut oats provides roughly 8 grams of fiber."

Related: If You're Backed Up, Registered Dietitians Agree This Popular Summer Fruit Could Help You Poop

So, while the oatmeal alone isn't going to meet your daily fiber needs, it can certainly help meet them. "Whole grains, vegetables, fruits, legumes and nuts/seeds are all great sources of fiber, and eating a variety of these will help support your daily fiber needs," says LaRouche.

Kim Kulp, RD, a registered dietitian and gut health expert, says it's important to keep in mind that the time it takes for food to travel through the entire digestive tract can vary. "For some people, it can take almost three days for the food they eat to end up in the toilet," she says. "For this reason, the oatmeal you eat today may not start helping for a few days. How often you eat oats for constipation can depend on the rest of your diet, and the overall amount of fiber included."

Related: 14 Ways to Poop Fast and Make Constipation a Distant Memory

The Best Type of Oatmeal To Eat To Prevent and Treat Constipation

While those sugary packs of instant oatmeal might taste great, if you're eating oatmeal for the purposes of preventing or getting rid of constipation, LaRouche suggests going with steel-cut oats.

"Steel-cut oatmeal will probably work best in terms of preventing constipation due to its high fiber content compared to old-fashioned oats and quick oats," she says. "However, don't rule out old-fashioned oats and quick oats—they can help prevent constipation as well."

Related: The Best Fruit to Help You Poop

If you're currently backed up and want to get things moving fast with your morning bowl of oatmeal, LaRouche suggests adding fruit. "Adding fruit and nuts to your oatmeal will help boost the fiber content and, therefore, help prevent constipation."

Long story short: Oatmeal alone won't solve your constipation woes. But a hearty bowl of steel-cut oats topped with fruit (and maybe some nuts for extra fiber!) can go a long way when you're struggling to poop on a regular basis.

Next up: The Best Snack to Help You Poop

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