Having difficulty having a morning bowel movement can throw off your entire day. This can not only be uncomfortable but can also lead to feelings of bloating, sluggishness, or pain.

Regular morning bowel movements are important for your physical health and well-being since they effectively remove toxins and wastes from your body. Pooping in the morning can also contribute to a lighter, more energized start to the day.

Certain foods have natural properties that stimulate the digestive system, aiding in smoother and more regular bowel movements. Incorporating these foods into your diet can alleviate the discomfort associated with irregular bowel movements and contribute to overall digestive health. 

Oatmeal is a highly recommended breakfast choice for promoting regular bowel movements. This hearty grain is packed with soluble fiber, which helps soften stool and make it easier to pass. Additionally, oatmeal contains a specific type of fiber called beta-glucan, known for its ability to normalize bowel movements and maintain gut health.

Starting the day with a bowl of oatmeal may help maintain digestive regularity—especially if it’s topped with berries, chia seeds, and chopped nuts for an extra fiber kick.

Oatmeal is a nutritious, versatile food and a breakfast staple in many healthy diets. It is rich in carbohydrates, providing a slow release of energy throughout the day. A single serving (half a cup of dry oats) contains approximately:

• Calories: 150-160
• Protein: 5-6 grams (g)
• Fat: 2.5-3 g
• Carbohydrates: 27 g
• Fiber: 4 g
• Sugar: Less than 1 g

Oatmeal is a source of important vitamins and minerals, including iron, magnesium, and zinc. It is also high in soluble fiber, particularly beta-glucan, which can help lower cholesterol levels and improve heart health.

Oatmeal’s fiber content also aids digestion, promoting gut health and potentially reducing constipation. It also contains essential nutrients crucial for energy production and immune function, including magnesium, zinc, and iron.

Oatmeal positively affects weight management and blood sugar control. The soluble fiber in oatmeal forms a gel-like substance in the gut, slowing down the digestion process and promoting a feeling of fullness. This can help reduce overall calorie intake throughout the day. It can also stabilize blood sugar levels by preventing rapid spikes after eating, which is particularly beneficial for people with diabetes or insulin resistance.

Alongside its health benefits, oatmeal’s versatility in recipes and flavors ensures it remains a satisfying and nutritious option for any meal.

These other foods have been proven to help your bowel movements:

1. Apples: Apples provide about 4.4 grams (g) of fiber per medium-sized fruit, which helps increase stool bulk. They also contain a soluble fiber called pectin, which accelerates colonic (large intestine) transit time and reduces constipation. Eating them raw with the skin on maximizes their fiber content.
2. Prunes: Prunes are widely recognized for their ability to support bowel movement regularity. This is due to their fiber content (about 2 g per ounce) and their natural sorbitol content. Sorbitol is a sugar alcohol with a laxative effect. Prunes can be eaten as a snack or added to breakfast cereals for a morning fiber boost.
3. Chia Seeds: These tiny seeds are packed with fiber, offering almost 10 g per ounce. Chia seeds absorb water and expand in the stomach, helping to create bulkier, softer stools that are easier to pass. They can be sprinkled on yogurt, smoothies, or salads, or soaked in milk or water to make chia pudding.
4. Broccoli: Broccoli is a source of fiber, with about 2.4 g per cup when cooked. This cruciferous vegetable can help improve bowel regularity and fecal consistency.
5. Lentils: Lentils are an excellent source of fiber, providing about 15.6 g per cup, cooked. Their high fiber content can help promote regular bowel movements and prevent constipation. They are versatile and can be incorporated into various dishes, such as soups, stews, and salads, making them an easy addition to your diet for improved bowel health.

In addition to dietary changes, establishing a consistent morning routine can significantly aid regular bowel movements:

• Prioritize waking up at the same time each day to help set your body’s internal clock, including its digestion processes
• Engage in light morning exercise, such as a brisk walk or gentle yoga, to stimulate your digestive system
• Allow yourself time to relax and use the bathroom each morning without rushing, as stress can hinder the body’s natural functions
• Drink a warm glass of water upon waking to activate your digestive system and encourage a bowel movement
• Try drinking coffee to stimulate bowel movement, which works for many people

Starting the morning routine with a bowel movement is something people may strive for to ensure their gut health is in check, minimize feelings of bloat, and more. While there is no magic bullet to ensuring you will go poop in the morning, starting your day with a bowl of oatmeal may help increase your chances.

If you are not having regular bowel movements, regardless of the time of day, discuss your concerns with your healthcare provider to ensure no underlying conditions are causing your symptoms.