Constipation is a common problem. If you pass fewer than three stools in a week or find it difficult to go every morning, it means you are constipated. Apart from difficulty in passing stools, you may also have abdominal pain and feel bloated. Usually, drinking more fluids, and eating foods rich in fiber can help prevent constipation. Wondering which all foods can prevent constipation? Start your day with fruits such as bananas and pears to say goodbye to constipation. You can also have them with other breakfast options. Read on to know the best breakfast foods to help you poop.

What is constipation?

Constipation is where you notice changes in how you poop and how often you do it. According to UK’s National Health Service, you have constipation if:

• You do not poop at least three times in a week
• Your poop is unusually big or small in size and is hard, dry or lumpy
• You have to strain when you are pooping
• You feel like you have not completely emptied your bowels.

Recipes for breakfast for constipation

You can usually get relief from constipation with simple changes to your diet. Here’s what to eat in the morning –

1. Oatmeal with berries and flax seeds

Oats can significantly increase stool weight and decrease constipation, as per a 2014 study published in The British Journal of Nutrition. Oatmeal is high in soluble fiber, which helps to bulk up stool. Berries add additional fiber and antioxidants, while flax seeds are rich in both fiber and omega-3 fatty acids, which can help with bowel movements, shares nutritionist Tanya Mehra.

Oatmeal with berries and flax seeds recipe

Ingredients

• 1 cup of rolled oats
• 2 cups of water or milk,
• 1/2 cup of mixed berries
• 1 tablespoon of flax seeds

Method

• Cook oats in water or milk according to package instructions.
• Top it up with berries and flax seeds.

2. Greek yogurt with kiwi and chia seeds

Greek yogurt contains probiotics that aid in digestion. Kiwi is high in fiber and has a natural laxative effect. As for chia seeds, they are packed with soluble fiber.

Greek yogurt with kiwi and chia seeds recipe

Ingredients

• 1 cup of Greek yogurt
• 1 kiwi (peeled and sliced)
• 1 tablespoon of chia seeds

Method

Mix yogurt with chia seeds and top it with kiwi slices.

3. Whole grain toast with avocado and tomato

Whole grains are a great source of fiber, and avocado contains healthy fats and fiber. Tomatoes can add hydration and fiber, says the expert.

Whole grain toast with avocado and tomato recipe

Ingredients

• 2 slices of whole grain bread
• 1 avocado
• 1 tomato
• Salt and pepper to taste

Method

• Use a toaster so that your bread can turn crunchy.
• Mash avocado and use it as a healthy spread on the toast.
• Top it up with tomato slices, salt, and pepper.

4. Smoothie with spinach, banana, and almond milk

Bananas are a natural source of inulin, a type of dietary fiber, that can help relieve constipation and also prevent it, as per review published in ‌Carbohydrate Polymers‌ in 2016. Spinach is also high in fiber and magnesium, which can help with bowel regularity. Almond milk can add moisture to help soften stools.

Smoothie with spinach, banana, and almond milk recipe

Ingredients

• 1 cup of spinach
• 1 banana
• 1 cup of almond milk

Method

Blend all the ingredients until you get a smooth texture then drink the healthy smoothie.

5. Chia pudding with mango and coconut flakes

Chia seeds are high in soluble fiber, which helps to form a gel-like substance that aids digestion. Mango is rich in fiber, and coconut flakes add texture and extra fiber, says Mehra.

Chia pudding with mango and coconut flakes recipe

Ingredients

• 1/4 cup of chia seeds
• 1 cup of almond milk
• 1/2 mango (diced)
• 2 tablespoons of coconut flakes

Method

• Mix chia seeds with almond milk and keep it in the refrigerator for a night.
• Top it up with mango and coconut flakes.

6. High-fiber cereal with almonds and raspberries

High-fiber cereals can significantly increase your daily fiber intake. Almonds provide healthy fats and fiber, and raspberries are also high in fiber and water content, says the expert.

High-fiber cereal with almonds and raspberries recipe

Ingredients

• 1 cup of high-fiber cereal
• 1/4 cup of almonds
• 1/2 cup of raspberries
• 1 cup of milk or yogurt

Method

• Combine the cereal with almonds, and raspberries.
• Add milk or yogurt to it, and eat it.

7. Scrambled eggs with spinach and whole grain toast

A hundred grams of spinach offers 2.2 grams of fiber, according to the U.S. Department of Agriculture. Whole grain toast adds more fiber to the meal, and eggs provide protein to keep you full longer.

Scrambled eggs with spinach and whole grain toast

Ingredients

• 1 tablespoon of olive oil
• 2 eggs
• 1 cup of spinach
• 2 slices of whole grain toast
• Salt and pepper to taste

Method

• Beat the two eggs in a bowl, and whisk until the yolk and whites get combined.
• Preheat a pan and pour olive oil.
• Once the pan gets warm, pour in the egg mixture, and let it cook.
• After a few seconds, use a spatula to fold and stir the eggs.
• Add spinach and cook until wilted.
• Put bread in a toaster then serve it with the eggs.

8. Overnight oats with pear and pumpkin seeds

When oats are soaked, they are easier to digest. Pumpkin seeds are high in both fiber and magnesium. When consumed with dietary fiber, pears can improve gut health and prevent constipation, as per a 2015 study published in Nutrition Today.

Overnight oats with pear and pumpkin seeds recipe

Ingredients

• 1/2 cup of rolled oats
• 1 cup of milk
• 1 pear (diced)
• 2 tablespoons of pumpkin seeds

Method

Combine oats and milk in a jar and refrigerate overnight.
Top it with pear and pumpkin seeds before serving.