- Eating fiber-rich foods like oats, berries and nuts adds bulk and softens stools for easier poops.
- Fiber also supports a healthy gut microbiome, lowers inflammation and promotes better digestion.
- Midmorning snacks with at least 3 grams of fiber per serving can improve regularity and energy.
Everybody poops—even if it may be embarrassing to talk about. Like other measures of health, such as blood pressure or cholesterol, your poop can also provide insight into your well-being. For example, if you aren’t having at least three bowel movements a week, you are likely experiencing constipation. Frequency isn’t the only indicator there may be a problem. Other common signs of constipation are hard, dry stools or stools that are difficult to pass.
There are a variety of reasons why constipation may occur, such as dehydration, medical conditions, inactivity or certain medications. However, inadequate fiber intake is at the top of the list. The average American eats just 15 grams of fiber per day, which is half of the recommended daily 28 to 35 grams. As most of us aren’t getting sufficient dietary fiber to bulk up and soften stool, constipation has become an increasingly common issue.
If you find yourself reaching for a second cup of coffee to keep you going, grab a high-fiber midmorning snack to go with it. Our go-to morning snack to promote more regular poops is one of these Baked Blueberry and Banana Oatmeal Cups.
Baked Blueberry & Banana-Nut Oatmeal Cups
Why Oatmeal Cups Help Constipation
Rich in Fiber (Especially Soluble Fiber)
These oatmeal cups pack a lot of high-fiber ingredients into one small package. “The pecans, rolled oats and blueberries all have a great amount of total fiber and a nice mix of soluble and insoluble fiber to help move the bowels,” says Amy Goldsmith, RD. Just one of these homemade muffins provides 3 grams of fiber, about 10% of your Daily Value for fiber.
Oats in particular are a great source of both insoluble and soluble fiber, making them doubly effective at knocking out constipation. Their soluble fiber hydrates stools so they are easier to pass. Insoluble fiber in oats adds bulk to stools to quicken their journey through the colon.
Supports a Healthy Gut Microbiome
Your gut microbiome is a key player in keeping your gastrointestinal system running smoothly. The best way to support a healthier gut microbiome? Eating fiber. Oats are especially rich in the soluble fiber called beta-glucan. Studies suggest that beta-glucan ferments in the gut and promotes bacterial diversity while also lowering inflammation. Both of these are features of a healthy gut that can help prevent constipation.
Packed with Polyphenols
Polyphenols are a group of compounds found in a wide variety of plant foods, including blueberries and pecans. When they reach the gut, these compounds aid in the production of short-chain fatty acids, which help reduce inflammation, strengthen the gut lining and increase diversity of beneficial bacteria in the gut. Added up, all those benefits of polyphenols may lead to more regular poops.
Choosing Midmorning Snacks
Strategically adding fiber-rich snacks to your morning routine is an easy way to support digestive regularity. Fiber adds bulk to stool, softens it for easier passage, and slows digestion to help you feel full and satisfied longer. Fruits, vegetables, whole grains, beans and lentils are all great sources.
A midmorning snack can also keep your energy up until lunch while sneaking in extra fiber. Look for snacks that provide at least 3 grams of fiber per serving, are low in salt, have little to no added sugar, and pair them with water. Some easy options include an apple with a tablespoon of almond butter or a small bowl of plain strained (Greek-style) yogurt topped with berries and chia seeds.
It’s also important to limit foods that are low in fiber, high in processed sugars and are “drier” (lacking in water), advises Alyssa Simpson, RDN. Studies have linked constipation with too much added sugar and salt. Foods high in salt and sugar are generally low in fiber, which is one reason why researchers suspect they make constipation more likely. Once you fill up on those foods, there is less room in your diet for high-fiber, nutrient-dense foods.
Our Expert Take
If you’re struggling with constipation, don’t underestimate the benefits of incorporating higher-fiber snacks into your routine. We suggest snacks with at least 3 grams of fiber per serving that are also low in sugar and salt. One snack that checks all the right boxes is these Baked Blueberry and Banana Oatmeal Cups. Not only are they rich in fiber to help beneficial gut bacteria thrive, but the blueberries and pecans are packed with anti-inflammatory polyphenols. Now that’s starting the day in a gut-healthy way.
