Constipation? Eat These 3 Breakfasts Daily To Heal!

Author's Bio: Ashley Oswald, RDN, IFNCP, CLT, LD

Did you know common breakfast foods can quietly make constipation worse?

I’m a gut health dietitian trained through a Harvard teaching hospital, and today I’ll show you three breakfasts that work with your digestion instead of against it.

Now, what you eat the rest of the day absolutely matters—but breakfast is your best chance to set your gut up for success.

All three of these options have their own spin — let me know which one you prefer in the comments.

[Video Transcript Below Video - it is the same information]

Breakfast 1. Overnight Oats for Constipation

So let’s start with one of the simplest and most effective breakfasts for constipation:

A very simple 5-step recipe structure for overnight oats, that will be easy for you to remember and adapt to your taste preference for the day.

But first, let’s talk about fiber and what it even means to have normal bowel movements.

About 95% of adults don’t get enough fiber, falling short of the recommended 25 to 38 grams per day, and this is one of the biggest contributors to constipation, as low fiber will harden stool and slow gut movement.

You’ve probably seen this Bristol Stool Chart before — we’ve covered it in past videos.

The ideal types? Number 3 and 4. Anything lower usually means constipation.

Further, most people should have between 1–3 bowel movements per day. Less than that isn’t always constipation — but if it’s infrequent, hard, or difficult to pass, it likely is.

Why Overnight Oats Help With Constipation

If this is you, then overnight oats help because they combine soluble fiber and hydration.

Soluble fiber not only softens stool, but it also feeds beneficial gut bacteria, which produce short-chain fatty acids like butyrate, a key anti-inflammatory compound that supports gut lining health.

We also have research to show the importance of adequate fiber to prevent colon cancer, which we know is rising, even in younger individuals.

Why Oats Alone Are Not Enough

Now, this part is important: oats alone are not enough.

A common issue I see is people eating a very grain-heavy breakfast without enough protein or healthy fat.

That can spike blood sugar, leave you hungry soon after, and actually slow digestion for some people.

That’s why adding chia seeds and other protein and fat sources is key.

Resistant Starch and Gut Bacteria

Another benefit of overnight oats is that because they’re soaked and eaten cold, they contain more resistant starch.

Resistant starch isn’t digested the same way as regular carbohydrates—it feeds beneficial gut bacteria and tends to have less impact on blood sugar compared to hot, freshly cooked oats.

So here’s the structure I want you to remember.

This is what makes it easy and repeatable:

5 things. One hand.

Oats.

Chia seeds.

Liquid.

Protein and fat.

Toppings.

If you remember that structure, you can change the flavors every week and still support digestion.

Overnight Oats Base Recipe

Here’s the base recipe:

The night before, combine:

• ½ cup rolled oats

• 2 tablespoons chia seeds

• 1¼ to 1½ cups water, depending upon how thick you want it (you can always add more water in the morning if you need to)

Mix well and refrigerate overnight.

In the morning, add:

• A generous handful of nuts or seeds for protein and healthy fats

• Fresh berries and other toppings, like coconut shreds, cocoa nibs, and more! Be creative!

That’s it.

How This One Breakfast Covers Most of Your Fiber Needs

And get this - just this breakfast, will provide you with 20-24 grams of fiber!

That’s about 70% of your daily fiber target, in just one meal!

And once you know the structure—

oats, seeds, liquid, protein/fat, toppings—

you can swap ingredients easily, get more variety, and keep this interesting long-term. 

Breakfast 2. Constipation Relief Smoothie

Now let's talk about breakfast number two for gut health…

And speaking of understanding your gut - how is your gut?

Curious what kind of gut you have? Take our free quiz — “What Type of Gut Do You Have?” Just click the link to take the quiz and learn more about your gut.

Next up is a smoothie formula that works extremely well for constipation—and yes, it includes prunes on purpose, and I will explain why prunes work.

Smoothie Formula for Constipation

Here’s the formula:

Start with one cup of spinach or kale—I know, just go with me, I will explain.

Add one ripe banana, half an avocado, one tablespoon of almond or peanut butter, one tablespoon of ground flaxseed, 3 tablespoons of hemp seeds for added protein, and three to five prunes.

Blend everything with one to one and a half cups of water, plus a handful of ice if you want it cold.

If you want to enhance it further, you can add a small piece of fresh ginger.

Ginger can help support gut movement—just know that not everyone loves the taste in a smoothie.

Why This Smoothie Works for Constipation

Now here’s why this works.

You will get a large dose of magnesium from the leafy greens and avocado.

Magnesium relaxes smooth muscle—including the muscles of your intestines—and helps pull water into the colon, which softens stool and makes bowel movements easier.

The banana provides resistant starch and potassium, both of which support healthy gut motility.


The avocado adds healthy fats that help to lubricate the digestive tract—think of it like oil for your engine.

And the prunes are doing important work here. Prunes contain sorbitol, a naturally occurring sugar alcohol with a gentle laxative effect. It’s not harsh, but it’s very effective—especially when combined with hydration, fiber, and fat.

This smoothie also supports hydration, which is critical. Constipation and dehydration often go hand in hand.

When you’re not drinking enough fluids, your body pulls water from your stool, making it harder and more difficult to pass.

This smoothie hits constipation from multiple angles at once, which is why it works so well.

Breakfast 3. A Savory Gut Healing Plate

Now, breakfast number three is for people who want something more traditional—and not sweet.

And stick around to the end, as I have 2 bonus tips for you after this recipe.

This is what I call the Savory Gut-Healing Plate, and it’s perfect if smoothies or oats aren’t your thing.

Start with two eggs, cooked however you like—scrambled, fried, or soft-boiled—in a little avocado oil.

Then add a generous portion of sautéed vegetables. Think spinach, mushrooms, tomatoes, bell peppers, zucchini—whatever you have. The more variety, the better.

On the side, add half an avocado, either sliced or mashed.

And here’s the key addition: a small side of sauerkraut or kimchi. Just a few forkfuls is plenty.

Why Savory Breakfasts Support Digestion

Now let’s talk about why this works.

The eggs provide protein and healthy fats, which help you feel satisfied and support steady digestion without being heavy.

The vegetables add fiber, water, and antioxidants that support gut lining health—and the more colors you include, the more diverse nutrients you’re getting.

The avocado adds healthy fats and fiber, which help soften stool and support gut motility.

And the fermented food is doing something important here. Sauerkraut and kimchi contain live probiotics, and research shows that regularly eating fermented foods can increase the diversity of your gut microbiome.

A more diverse microbiome is associated with better digestion, more regular bowel movements, and less bloating. You don’t need much—one to two tablespoons is enough to make a difference.

When Constipation Has Deeper Root Causes

And this isn’t all. There are many possible root causes to constipation beyond this, and if you think your issues are more than simply lack of fiber and hydration, then please consider scheduling an appointment with our clinic.

Constipation is one of the most common symptoms people come to us for, and is one of the most bothersome in day to day life too.

We will review your medical history, other symptoms, medications, typical food intake, supplements, and more to see what’s going on, and get you on a plan that works.

70% of our clients get insurance coverage, and there is a link in the description below to easily schedule your initial appointment.

Bonus Tips for Easier Bowel Movements

So, for the bonus tips:

The first extra tip is that timing really does matter.

In the morning, your body has a natural response called the gastrocolic reflex.

When you eat, your stomach sends a signal to your colon to move.

That reflex is strongest in the morning, which is why eating breakfast soon after waking can help stimulate a bowel movement.

The second tip is to add a little movement after eating.

You don’t need intense exercise—a 10 to 15 minute walk is enough. Movement helps stimulate the intestines and supports the natural muscle contractions that move stool through the colon, making bowel movements easier.

Final Thoughts and Next Steps

So if you want to dive deeper into how to get rid of migraines, then check out my video about how my client Nick was able to get rid of the migraines he suffered with, for 10 years, in just a matter of 2 months!

I walk through everything we did, and why it worked! If you struggle with brain fog or bloating, or are curious why you felt worse with intermittent fasting, then you will still find tips in this blog helpful.

Thanks for watching, and as always, stay curious!

If you'd like to explore any of this information further or obtain an individualized nutrition plan, you can schedule an initial appointment at our clinic.  We also take insurance and some of our clients get full coverage, which is great.

Or you can just start by downloading our FREE GUIDE: 5 WAYS TO IMPROVE GUT HEALTH  

Curious about what type of gut you have? Take our Free Quiz now!