What to Eat For Breakfast If You Have Trouble Pooping?

Rohit Panwar

Trouble pooping in the morning? We’ve all been there at some point. So, as a nutritionist, today I bring you a list of some of the most effective breakfast ideas for constipation. 

My list of high fiber breakfast ideas for constipation covers a range of options. They will certainly help you move things along. 

Do's and Don'ts for Constipation


| Breakfast Ideas for An Upset Tummy | 

34 Highly Effective Breakfast Ideas for Constipation

While these breakfast ideas are very potent, it is important to note that everyone’s body is different and what works for one person may not work for another. Also, if you suffer from chronic digestive issues, you should consider visiting a doctor. 

Now, let’s delve into the best breakfast ideas for constipation. 


Lentil & Veggie Breakfast Stir-Fry

This hearty dish is packed with plant-based protein, fiber, and a great breakfast choice to avoid constipation.

Begin by cooking lentils of your choice until tender. Keep them aside. Now sauté garlic along with spices like cumin and coriander. Add in your lentils along with choppedl vegetables such as bell peppers, carrots, and broccoli.


Oats Upma

This is a wholesome and nutritious Indian breakfast dish, a healthy twist on the traditional upma. It is an excellent source of dietary fiber, making it an ideal choice for those having trouble pooping

To make this, dry roast rolled oats and set aside. Now sauté mustard seeds, curry leaves, and vegetables like finely chopped carrots, boiled peas in oil. Add roasted oats, season with turmeric, salt and pepper. Garnish with cilantro and enjoy.


Fruit & Nut Stuffed Baked Apples

This is one of the most delicious and easy high fiber breakfast ideas for constipation. The fruits and nuts provide fiber, and the natural sugars can have a mild laxative effect.

To prepare, hollow out apples and stuff them with a mixture of chopped dried fruits, nuts, and a dash of cinnamon. Bake until tender and enjoy.


Sweet Potato & Black Bean Breakfast Tacos

These vibrant and satisfying tacos offer a nutritious twist on a classic breakfast favorite, providing a burst of colors, flavors, and fiber. I recommend using whole-grain tortillas for these.

Roast sweet potato cubes until tender, sauté black beans with cumin and paprika, and serve inside warm tortillas. Top with your choice of salsa, avocado, and a sprinkle of flaxseeds for a satisfying, fiber-rich breakfast.


Overnight Oats 

Overnight oats are a great breakfast option that can help alleviate constipation. Simply mix rolled oats, chia seeds, flax seeds, and yogurt (vegans can opt for plant milk) in a jar.

Let it refrigerate overnight and enjoy with a topping of high in fiber like berries, apples, and pears. The fruits, seeds and oats are high in fiber, which can help regulate bowel movements. 


Mushroom & Spinach Quiche

This is a combination of mushrooms and spinach, both high fiber  foods, which can help prevent constipation. Additionally, the eggs used in quiche are a great source of protein essential for the body.

To prepare the quiche, sauté mushrooms and spinach in a skillet. Add them to a mixture of eggs and milk in a pie crust. Bake the quiche until set, and enjoy it for breakfast or brunch. 


Egg & Spinach Wrap 

This nutritious breakfast option also works great because of its high fiber content. This is also a pretty easy go to breakfast recipe. Start by sautéing spinach in a skillet, then add scrambled eggs to the skillet.

Place the mixture in a whole wheat wrap or tortilla, and roll it up. I also recommend adding some sliced avocados for added nutrition. 


Oat & Chia Porridge with Prunes

Made from oats, chia seeds, and prunes this delicious and satisfying meal  Cook oats and chia seeds with milk or water, and sweetened with honey or maple syrup.

Then, top it up with chopped prunes (a natural laxative) and served warm. It’s a great option for those looking for a healthy and satisfying breakfast that is high in fiber, protein and antioxidants. 


Coconut Chia Pudding

This is one of my favourite breakfast ideas for constipation. This recipe involves soaking chia seeds in coconut milk, sweetener and topping it with grated coconuts.

Coconut and chia seeds, are a great source of fiber, which can help regulate bowel movements. Coconut milk is also a good source of healthy fats and hydration, which is important for overall digestion.


Sprout Salad

Sprouts are rich in protein, fiber, vitamins and minerals, making them a good breakfast option.

For the salad, mix different sprouts like alfalfa, lentil, mung bean, with diced vegetables like tomatoes, broccoli, cucumber, and bell peppers. Add a dressing of your choice. You can also add some seeds like pumpkin seeds or sunflower seeds, for extra fiber. 


Veggie Bowl With Eggs

For this bowl, you will need eggs and veggies like bell peppers, broccoli, and zucchini, that are high in fiber along with other nutrients.

Sauté your choice of vegetables in a skillet and top it with a fried or poached egg. You can also add some boiled chickpeas, lentils or black beans for an extra boost of fiber. Serve these with whole wheat toast or quinoa.


Mango Pineapple Smoothie Bowl

Mango and pineapple are both high in fiber, and can work wonders when you are constipated. Additionally, they are packed with vitamins and minerals, making them a nutritious addition to a breakfast.

Blend together mango and pineapple with yogurt or a plant-based milk. Add this to a bowl with toppings of granola, mixed seeds, or nuts..


Buckwheat Banana Pancakes

Buckwheat is a great option for those suffering from constipation as it is high in fiber and is also gluten-free. Combining this with bananas, which are also high in fiber, can help to promote regular bowel movements.

For making these, mix together buckwheat flour, mashed ripe banana, egg, and milk. Cook the pancakes and top with sliced banana and maple syrup.


Peanut Butter Toast With Seeds

Spread 2 tablespoons of peanut butter on a piece of whole-grain toast and sprinkle 1 tablespoon of mixed seeds on top.

I prefer crunchy peanut butter for this particular toast. Peanut butter is high in fiber and healthy fats, while seeds such as chia, flax, and pumpkin are also high in fiber and can help you  provide nutrients and also poop. 


Whole Wheat Flax Waffles

Another high fiber yet delicious meal that can help you with pooping are these waffles, Made with flax seed powder and whole wheat instead of refined flour, they are rich in fiber.

Serve these with bananas and maple syrup. The combination of whole wheat and flax together can help you move things along. 


Apple Cinnamon Oatmeal

Apple Cinnamon Oatmeal is a nourishing option if you are experiencing constipation. Oatmeal is a great source of fiber, and can add bulk to your poop making them easier to pass.

Start by cooking rolled oats in water or milk. Also add in date paste and cinnamon. Top it up with diced apples and enjoy this warm comforting breakfast. 


Peanut Butter Banana Smoothie

This simple but nutrient and fiber rich smoothie is quite simple to make.  Simply  blend together banana,  tablespoon of peanut butter, almond milk, chia seeds and a pinch of cinnamon.

The banana, peanut butter and chia seeds provides dietary fiber, which helps to keep the digestive system regular. Homemade almond milk and cinnamon can help to stimulate digestion.


Sweet Potato Pancakes

Sweet potato pancakes can be a tasty and nourishing option for relieving constipation since they are rich in fiber and other nutrients.

To make these, mix together mashed sweet potato, oat flour, baking powder, salt, and egg. Mix all the ingredients together and cook small pancakes. Top them up with blueberries and honey.  


Apple & Flaxseed Muffin

Apple and flaxseed are act as natural laxatives and are high in fiber. Flaxseed is also a good source omega-3 fatty acids, which can help to improve gut health.

To make the muffin, you can mix together oat or whole wheat flour, baking powder, salt, cinnamon, and ground flaxseed. Then add in grated apple, eggs, and milk. Bake in the oven until golden brown.


Kefir Berry Smoothie

 Kefir is a fermented milk drink that is rich in probiotics, which can help to improve gut health. Berries, such as strawberries and blueberries, are also high in fiber and antioxidants, which can further aid in digestion and support gut health.

To make the smoothie, blend together kefir, mixed berries, honey, and a banana. You can also add in some flaxseeds or chia seeds for extra fiber.


Methi Parantha

Methi (fenugreek) parantha can be a tasty and effective breakfast ideas for constipation. Methi is a source of fiber, which can help ease constipation.

To make the parantha, mix together wheat flour, fenugreek leaves, salt, and water to make dough. Roll into paranthas cook. ENjoy with curd or yogurt.


Pear Smoothie

Pear is one of the best fruit for gut health and alleviating constipation. They are high in fiber and natural laxatives.

To make the smoothie, blend together pears, yogurt, honey or date paste, and a bit of ginger. You can also add in some flaxseed or chia seeds for extra fiber. Enjoy this delicious treat and say goodbye to your poop problem.


Millet Dosa

Millets are a group of small-seeded grasses that are rich essential minerals, vitamins, and antioxidants. They are also high in fiber, which can help to regulate bowel movements.

To make the dosa, mix together millet flour, rice flour, water, and salt to make a batter. Allow the batter to ferment for a few hours. Then cook a dosa and enjoy with some chutney or sambar.


Banana Breakfast Bars

Banana breakfast bars can be a convenient and tasty breakfast option. Since they are high in fiber they are also quite effective in regulating your bowels.

To make the bars, mix together mashed ripe bananas, oats, date paste, and a bit of vanilla extract. Also add in some chopped nuts, dried fruits, or seeds of your choice for extra fiber and nutrition. Bake them and enjoy.


Quinoa Porridge

Quinoa is not only high in protein but also is a high-fiber grain that can help you with your constipation issues.

To make the porridge, cook soaked and washed quinoa in milk, till cooked Add in some s some honey or maple syrup to sweeten and top it with fresh fruits, nuts, or seeds for added flavor and nutrition. 


Vegetable Wrap

This high fiber vegetable wrap can be one of the best breakfast ideas for constipation for vegans and vegetarians.  For making the wrap, spread hummus or any other spread on whole grain wrap.

Then, add raw or lightly cooked vegetables such as bell peppers, carrots, cucumbers, and lettuce. Also add some beans, chickpeas or lentils for added fiber. 


Kiwi Green Smoothie

Another fruit that can help with digestion is kiwi. To make the smoothie, blend together kiwis, yogurt, spinach, and honey.

The yogurt provides probiotics which can aid in digestion and spinach is high in fiber too. Add in a sweetener to make it more palatable. You can also add in some chia seeds for additional fiber and nutrition. 


Chickpea Sandwich

Chickpeas are high in fiber and proteins and are a delicious vegan breakfast essential.  To make a chickpea sandwich, mash chickpeas and add in some herbs or spices like cumin, curry powder or turmeric.

Spread the mixture on whole grain bread slice and add lettuce, diced veg tomato, cucumber, and avocado for added fiber and flavour. 


Beans on Whole Grain Rye Bread

Beans and rye bread are both great options for those experiencing constipation. To make this sandwich, just mash some cooked beans such as black beans, kidney beans, or navy beans.

Spread the bean mixture on whole grain rye bread and add some vegetables such as lettuce, tomato, cucumber, and avocado for added fiber and flavor. Enjoy!


Savoury Lentil Pancakes

Lentils are high in fiber, which can help you poop if constipation has been troubling you. To make lentil pancakes, start by mixing together cooked and mashed lentils, flour, baking powder, and spices of your choice.

You can also add some vegetables such as grated carrots or zucchini to increase the fiber and nutrient content. Cook the pancakes and serve with some chutney. 


Strawberry and Almond Smoothie

Strawberries are high in Vitamin C and almonds are a good source of magnesium, which can help to regulate the muscles of the gut and promote regular bowel movements.

For the smoothie, blend together strawberries, almond milk, and a handful of soaked almonds. You can also add in some chia seeds or flaxseed can also increase the fiber content even further. 


High Fiber Breakfast Burrito

Breakfast burritos can be made with high-fiber ingredients such as whole wheat tortillas, beans, and vegetables. Start by sautéing some vegetables such as bell peppers, onions, and spinach.

Add some cooked beans like black beans, kidney beans or navy beans, and scrambled eggs. Fill the mixture in a whole wheat tortilla, add some salsa. They are now ready. 


Papaya Berry Yogurt Parfait

This recipe combines the goodness of papayas and berries.

Blueberries are high in antioxidants, vitamins and also high in fiber, which can help promote regular bowel movements. Papayas are also known for their positive impact on digestion.Yogurt is also a good source of probiotics which can aid in digestion.

To make this parfait, simply layer plain yogurt, blueberries, chopped papaya and whole grain granola or oats in a jar or a bowl. Also add some chia or flaxseeds for added fiber. 


Green Shakshuka

Shakshuka a traditional Middle Eastern dish made by poaching eggs in  tomato sauce, can be modified by incorporating greens such as spinach, kale, or Swiss chard which are high in fiber.

Sauté some chopped greens in a pan with some garlic and spices such as cumin, paprika, and cayenne pepper. Then add some diced tomatoes and simmer until the sauce thickens. Create small wells in the sauce and crack eggs into them. Cover the pan and cook until the eggs are set.

These were my top breakfast ideas for constipation. Do try them out. Also, remember to also drink plenty of water throughout the day to stay hydrated and to assist in digestion.

Rohit Panwar

Hi! I'm Integrated Nutrition Coach Rohit Panwar. I hold twin Certifications from IIN, New York & SAFM, Massachusetts. I am a passionate vocalist of holistic lifestyle and have fully committed the past several years to educate & empower people towards their wellbeing. Despite a successful yet hectic corporate stint of 21+ years, I have prioritised nutriment in my life. I truly hope my personal journey from illness to wellness helps everybody reading this forge their own path.