Let’s be honest: Who among us doesn’t like to start their day with a good bowel movement? Yet as great as it feels to go before you need to go anywhere, sometimes the digestive system needs a little nudge—and enjoying the number-one breakfast to help you poop is an excellent place to start.
Meet the experts: Rudolph Bedford, M.D., a gastroenterologist at Providence Saint John’s Health Center in Santa Monica, CA; Lavanya Kethamukkala, R.D.N., C.L.T., L.D.N., a registered dietitian nutritionist and founder of Nourishing Expert in Apex, N.C.
Choosing the right foods to eat for breakfast can absolutely help you get things moving in the morning, says Rudolph Bedford, M.D., a gastroenterologist at Providence Saint John’s Health Center in Santa Monica, CA. That’s because food triggers the gastrocolic reflex, adds Lavanya Kethamukkala, R.D.N., C.L.T., L.D.N., a registered dietitian nutritionist and founder of Nourishing Expert in Apex, N.C. What is the gastrocolic reflex? According to the Cleveland Clinic, when food enters your stomach, your nerves send a signal to your colon to start contracting, which causes the urge to poop shortly after you eat.
While your body will have this natural response to any food you eat, there are certain foods that are more helpful than others. Read on to discover the key nutrients you need in your breakfast, plus the best breakfast foods to help you poop.
The best breakfast foods to help you poop
“Starting your day with fiber, fluids, and nutrient-dense foods can help promote regular bowel movements and support overall digestive health,” says Kethamukkala. In terms of nutrients, soluble fiber is the most important one, adds Dr. Bedford. “There’s a certain type of soluble fiber, called beta-glucan, which softens stool and makes it easier to pass,” he explains.
If you’re looking for foods rich in beta-glucans, oats are your best bet, which is why both Dr. Bedford and Kethamukkala say that oatmeal is the number-one breakfast to help you poop. A new study published in the Journal of Functional Foods found that beta-glucans in oats help increase the frequency of bowel movements and even shorten the time between eating and pooping for constipated individuals. To create a breakfast that’s even better for your digestive system, Kethamukkala suggests topping your oatmeal with kiwi, berries, ground flaxseeds, walnuts, chia seeds, or any combination of those. “This combines soluble and insoluble fiber, prebiotics, healthy fats, and fluids that work together to support healthy digestion and regular bowel movements,” she explains.
In addition to oatmeal, there are a few other tasty breakfasts that can help you poop. “Greek yogurt or kefir with fruit and chia seeds offers probiotics, protein, and fiber to support gut health,” says Kethamukkala. She also recommends avocado toast on whole-grain bread (one of the healthiest sandwich breads) topped with hemp or chia seeds. “This provides fiber, healthy fats, and magnesium to support digestive function,” she explains.
Kiwis, plums, and prunes are also top picks to get things moving, and drinking plenty of water is key. And yes, your morning cup of coffee is likely helping as well. “Caffeine certainly gets people moving,” says Dr. Bedford. “Many people we see will tell you that as soon as they have a cup of coffee they need to go.”
The bottom line
Ultimately, making sure you don’t skip breakfast is the most important thing. While foods like oatmeal that are high in fiber will help stimulate bowel movements, anything you eat will trigger the gastrocolic reflex to help you poop. But choosing nutrient-dense foods like those mentioned above will not only help get things moving but also set you up for higher energy levels throughout the day.
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