8 Gut-Friendly Food Recipes That Will Help You Poop

If you have a small intestine, you tend to get constipated. So be sure to try these breakfast foods that will help you poop and prevent constipation, which can affect both children and adults.

Constipation is a common problem. If you have fewer than three bowel movements per week or have bowel problems every morning, you may be constipated. In addition to having difficulty digesting food, you may also experience abdominal pain and bloating. Drinking more water in general and eating fiber-rich foods can help prevent constipation. Want to know which foods can help prevent constipation? Start your day with fruits like bananas, pears and say goodbye to constipation. You can serve it with other breakfast options. Read on to find out the best breakfast foods that will help you poop.

What is constipation?

Constipation is when you notice a change in the frequency and pattern of your bowel movements. According to the UK National Health Service, you may be constipated if:

• You don’t have at least three bowel movements a week
• Your stools are large or small, hard, dry or lumpy
• You have to use force when you poop
• You feel like your bowel isn’t completely emptied
• If you have to strain when you pass a bowel movement, you’re constipated.

Foods to eat

Constipation can often be relieved by simple changes to your diet. What to eat in the morning:

1. Oatmeal with Berries and Flax Seeds

According to a 2014 study published in the British Journal of Nutrition, oats may help loosen up stools and reduce constipation. Oatmeal is rich in soluble fiber, which helps increase stool bulk. Berries add fiber and antioxidants, while flaxseeds are rich in fiber and omega-3 fatty acids, which aid digestion.

Ingredients

• 1 cup oatmeal
• 2 cups water or milk,
• 1/2 cup mixed berries
• 1 tablespoon flaxseed Section

Cook oats with water or milk according to the package instructions.
Top with berries and flaxseed.

2. Greek yogurt with kiwi and chia seeds

Greek yogurt contains probiotics that aid digestion. Kiwi fruit is rich in fiber and has a laxative effect. Chia seeds are rich in soluble fiber.

Greek Yogurt, Kiwi and Chia Recipe
Ingredients

• 1 cup Greek yogurt
• 1 kiwi (peeled and sliced)
• 1 tablespoon chia seeds
• Mix the yogurt with the chia seeds and add the kiwi slices.

3. Whole wheat toast with avocado and tomato

Whole grains are a good source of fiber, and avocados are rich in fat and fiber. Experts say tomatoes can add water and fiber.

Whole wheat toast with avocado and tomato Recipe
Ingredients

• 2 slices of whole grain rice
• 1 avocado
• 1 egg
• Salt and pepper to taste

Use a toaster to make bread crunchy.
Mash the avocado and use it as a healthy topping for pastries.
Add tomato slices, salt and pepper.

4. Spinach, Banana and Almond Milk Smoothie

Bananas are a source of inulin, a dietary fiber that may help reduce and prevent constipation, according to a 2016 review in the journal Carbohydrate Polymers. Almond milk moisturizes and helps soften stools.

Spinach, Banana and Almond Milk Smoothie Recipe
Ingredients

• 1 glass of spinach make
• 1 banana
• 1 glass of almond milk

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

5. Coconut Chia and Mango Pudding

Chia seeds are high in soluble fiber, which helps form a gel-like substance that aids digestion. Mangoes are high in fiber, and the coconut flakes add texture and fiber.

Mango and Coconut Chips Chia Pudding Recipe
Ingredients

• 1/4 cup chia seeds
• 1 cup almond milk
• 1/2 mango, diced
• 2 tablespoons coconut flakes
  Mix chia seeds with almond milk and refrigerate overnight.
  Top with mango and coconut flakes.

6. Almond and Raspberry High Fiber Cereal

High-fiber cereals can increase your daily fiber intake. Experts say almonds provide good fats and fiber, while raspberries contain fiber and water.

Almond and Raspberry High Fiber Oatmeal Recipe
Ingredients

• 1 cup high fiber cereal
• 1/4 cup almonds
• 1/2 cup raspberries
• 1 glass of milk or yoghurt
  Mix oatmeal with almonds and raspberries.
  Add milk or yoghurt and eat.

7. Scrambled eggs with spinach and whole wheat toast

According to the USDA, there are 2.2 grams of fiber in 100 grams of spinach. Whole grain toast adds fiber to the meal, and the eggs provide protein, which will keep you full longer.

Scrambled eggs with spinach and whole wheat toast
recipe
Ingredients

• 1 tablespoon olive oil
• 2 make
• 1 cup spinach
• 2 slices whole wheat bread
• Salt and pepper to taste

Crack two eggs into a bowl and mix until the yolks and whites are combined.
Preheat a pan and pour in the olive oil.
Once the pan is hot, pour in the egg mixture and cook.
After a few seconds, use a spatula to add the eggs and stir.
Add the spinach and cook until wilted.
Place the bread in the toaster and serve with the eggs.

8. Pear and Pumpkin Seed Overnight Oats

Oats are easy to digest after soaking. Pumpkin seeds are rich in fiber and magnesium. According to a 2015 study published in Nutrition Today, pears, when eaten with dietary fiber, may improve bowel movements and prevent constipation.

Pear Pumpkin Seed Overnight Oats Recipe
Ingredients

• 1/2 cup oatmeal
• 1 cup milk
• 1 pear (diced)
• 2 tablespoons pumpkin seeds

Put the oats and milk in a jar and refrigerate overnight.
Sprinkle pear and pumpkin seeds on top before serving.