6 Breakfast Foods for Better Bowel Movements (Beyond Oatmeal)
Feeling Backed Up? 5 Simple Tips to Get Things Moving
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Constipation is a common discomfort, affecting millions of people.While it’s not usually a sign of a serious condition, it is unpleasant. Fortunately, there are several things you can do to get your digestive system back on track. Here, registered dietitians share their top tips for relieving constipation and promoting regularity.
why Am I Constipated?
Before diving into solutions, it’s helpful to understand what causes constipation. Several factors can contribute, including:
diet: A low-fiber diet is a major culprit. Fiber adds bulk to stool, making it easier to pass.
Hydration: Not drinking enough water can lead to hard, dry stools.
lifestyle: Lack of physical activity can slow down digestion.
Stress: The gut-brain connection is strong, and stress can disrupt bowel movements.
Medications: Certain medications can have constipation as a side effect.
Underlying Conditions: In some cases, constipation can be a symptom of an underlying medical condition.
5 Expert-Backed Tips for Constipation Relief
1. Fiber is Your Freind (Literally!)
Increasing your fiber intake is frequently enough the first recommendation for relieving constipation. But it’s not just how much fiber you eat, but also how you eat it. Don’t drastically increase your fiber intake overnight, as this can lead to bloating and gas. Instead, gradually add fiber-rich foods to your diet over a few weeks.Excellent sources of fiber include:
Fruits: Berries, apples, pears (with the skin on)
Vegetables: Broccoli, Brussels sprouts, spinach
Whole Grains: Oatmeal, quinoa, whole-wheat bread
Legumes: Beans, lentils, chickpeas
Nuts and Seeds: Chia seeds, flaxseeds, almonds
2. Think Outside the breakfast box
Don’t limit fiber to just one meal. Make a conscious effort to add more fiber throughout the day. Try a spicy jicama salad with chopped mango, a hearty black bean soup with whole-grain crusty bread, or a trail mix with high-fiber cereal pieces added. Small changes can make a big difference! Learn more about adding 5 grams of fiber to your meals.
3. Drink Up – Hydration is Key
Water is essential for keeping things moving. While drinking lots of water won’t necessarily prevent* constipation, staying hydrated can definately help soften stool and make it easier to pass. Aim for at least 8 glasses of water per day, and even more if you’re active or live in a hot climate. Other hydrating fluids like herbal tea and clear broth can also contribute to your daily fluid intake. Discover small changes to help you stay hydrated.
4. Chill Out – Stress and Digestion
Did you know your gut and brain are closely connected? Extra stress can impact your gut’s movements, contributing to constipation. The gut-brain connection is a powerful one, and managing stress can have a positive impact on your digestive health. Try incorporating relaxation techniques into your daily routine, such as deep belly breathing. This helps engage your parasympathetic nervous system, preparing your body for better rest and digestion.Learn more about how gut health impacts your body.
5. Heed the Urge – Don’t Hold It In!
Ignoring the urge to go can worsen constipation. Some people may feel more cozy pooping at home, but don’t delay when your body is telling you it’s time. Find a bathroom when you need one! Regularly ignoring the urge can lead to a vicious cycle of constipation.
Our Expert Take
A balanced, high-