Constipation is not a fun thing for anyone. But unfortunately, it’s a common problem: According to the National Institutes of Health, 100 out of every 16 adults have symptoms of constipation.
Preventing constipation usually requires adequate fiber intake, staying well hydrated, and exercising regularly. But if you’re looking for a shortcut to prevent and get rid of constipation and a preferred breakfast, look no further than this popular breakfast item for you. That’s why a registered dietitian says it’s a great option to help you with bowel movements.
According to Dietitians, The Number One Breakfast Food Can Help You Have a Bowel Movement
According to developer Madelyn LaRouche, oatmeal is an excellent source of fiber that can help people meet their fiber needs for optimal gastrointestinal function. “Consciously including fiber in your diet will help support the gastrointestinal tract and prevent problems like constipation,” she said.
She added that oats are a type of soluble fiber that can help soften stool and support regular bowel movements. “It’s worth noting that drinking enough fluids is just as important for preventing constipation,” LaRouche explains. “A high-fiber diet and drinking enough fluids will support optimal gastrointestinal function and prevent constipation. The recommended daily intake for fiber is 22-34 grams per day, depending on age and gender, and half a cup of instant steel-cut fiber oats provides about 8 grams of fiber. ”
So, while oatmeal alone won’t meet your daily fiber needs, it can certainly help meet those needs. “Whole grains, vegetables, fruits, legumes, and nuts/seeds are all great sources of fiber, and eating a variety of foods will help meet your daily fiber needs,” LaRouche says.
Dr. Kim Kulp, a registered dietitian and gut health expert, says it’s important to remember that the time it takes for food to pass through the entire digestive tract can vary. “For some people, the food they eat can take nearly three days to get into the toilet,” she said. “So the oatmeal you eat today may not start working for a few days. How often you eat oats for constipation may depend on the rest of your diet and the total amount of fiber it contains,”
The Best Oatmeal to Prevent and Treat Constipation
While those sugary, ready-to-eat oatmeal may taste great, if you’re eating oatmeal to prevent or eliminate constipation, LaRouche recommends eating steel-cut oats.
“Steel-cut oatmeal is higher in fiber than old-fashioned oats and instant oats, so it may be best at preventing constipation,” she said. “However, don’t rule out old-fashioned oats and quick-food oats — they can also help prevent constipation.”
If you are currently upset and want a quick supplement in your morning oatmeal, La Roche recommends adding fruit. “Adding fruits and nuts to oatmeal can help improve fiber content, which can help prevent constipation.
Long story short: oatmeal alone won’t solve your constipation problem. But a hearty bowl of steel-cut oatmeal served with fruit (and maybe some nuts for a boost of fiber!), can be of great help to people who are often constipated.
