In This ArticleView AllIn This ArticleWhat’s the Link Between Oatmeal and Constipation?What Foods Help to Relieve Constipation?Foods to Limit If You Have ConstipationOther Ways to Relieve ConstipationFAQs
In This ArticleView All
View All
In This Article
What’s the Link Between Oatmeal and Constipation?
What Foods Help to Relieve Constipation?
Foods to Limit If You Have Constipation
Other Ways to Relieve Constipation
FAQs
Not only is oatmeal delicious, affordable and versatile, but it alsohas a bunch of health benefits, from stabilizing blood sugars to reducing LDL cholesterol levels. That’s largely due to its fiber content, which alsohelps with gut health. Specifically, when it comes to managing constipation, oatmeal can play a helpful role. In this article, we’ll explain oatmeal’s role in managing constipation, other foods to eat or avoid for constipation relief, and more ways to treat constipation.
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Constipation is no fun, and it can feel really frustrating if you just can’t find relief from it. According to theNational Institute of Diabetes and Digestive and Kidney Diseases, symptoms of constipation may include:
Here’s how oatmeal can help relieve constipation.
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It’s a Good Source of Fiber
You may have heard that for constipation relief, fiber is key. There are two types of fiber:soluble and insoluble. Soluble fiber absorbs water, so it forms a gel-like substance during digestion. Insoluble fiber does not absorb water, so it speeds the movement of food through the digestive tract and adds bulk to stool, per theNational Library of Medicine. The2020-2025 Dietary Guidelines for Americansrecommend adults consume 22 to 34 grams of fiber per day depending on their age and sex. According to theUSDA, 1 cup of raw oats contains over 8 grams of fiber.
It Promotes a Healthy Gut Microbiome
It Helps Soften Stool
A 2016 review in theJournal of the Academy of Nutrition and Dieteticsaimed to differentiate the health benefits of soluble and insoluble fiber. The researchers found two ways fiber can act as a laxative in the large intestine. For one, large insoluble fiber particles irritate the gut and stimulate water and mucous secretion. Second, soluble fiber resists dehydration due to its high water-holding capacity. The higher water content of stool resulting from these mechanisms makes stool bulkier, softer and easier to pass. Since oats are a good source of soluble fiber, they provide softening effects making stool easier to pass.
6 Totally Normal Reasons You’re Constipated, According to a Dietitian
As you now know, fiber, in general, helps prevent and manage constipation. Therefore, meeting recommended daily fiber intake can help promote your overall gastrointestinal health, including constipation relief.
Foods high in fiber that can help relieve constipation, according to theNIDDK, include:
Since fiber helps prevent and relieve constipation, it’s best to lean on fiber-containing foods rather than those with little to no fiber. That’s not to say you should never eat low-fiber foods, but be mindful of whether you could stand to opt for more fiber-rich alternatives.
Foods generally low in fiber, per the NIDDK, include:
It’s worth noting that these foods are not a monolith. For example, plenty of chip options are high in fiber, and not all frozen meals are fiber-free. If you enjoy these foods or rely on their convenience, it may be worth simply checking the food label to ensure the ones you choose have some fiber.
Aside from food, there areother ways to keep constipation at bay; these include:
The Bottom Line
Oatmeal is a good source of fiber, particularly soluble fiber. As a result, it helps add moisture to the stool, which makes it softer and easier to pass. Otherhigh-fiber foodslike fruits, nuts and seeds pair well with oatmeal and could increase the meal’s or snack’s constipation-relieving benefits. OurApple Cinnamon Overnight Oatsare a delicious, easy-to-prep example!
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Frequently Asked QuestionsOatmeal likely won’t make you constipated. If anything, it can help relieve constipation thanks to its soluble fiber content. Soluble fiber helps soften stool, making it easier to pass. That being said, you will also need todrink enough fluidsto help move the fiber through your system.There is no hard-and-fast rule for how quickly oatmeal will make you poop, since everyone’s digestive system is different. How soon you poop will likely depend on when and how often you usually use the bathroom, any other things you’ve consumed that day, and the root cause of your constipation.Oatmeal should not cause bloating in and of itself; however, if you are constipated, it may feel like whatever you eat or drink exacerbates the bloating. That being said, oatmeal can help relieve constipation, so eating it may help relieve any constipation-related bloating. However, people with digestive issues such as irritable bowel syndrome (IBS) may be more sensitive to fiber and may experience bloating when eating high-fiber foods.Oatmeal can actually help relieve constipation, so most people shouldn’t have to worry about oatmeal causing constipation. Everyone’s body is a little different, so if you suspect that oatmeal is causing constipation, it may be helpful to speak with a registered dietitian for more individualized guidance.Oatmeal couldmake a great breakfastfor constipation! For added constipation-relieving benefits, top it with berries, chia seeds and nuts, which will up its fiber content.
Frequently Asked Questions
Oatmeal likely won’t make you constipated. If anything, it can help relieve constipation thanks to its soluble fiber content. Soluble fiber helps soften stool, making it easier to pass. That being said, you will also need todrink enough fluidsto help move the fiber through your system.
There is no hard-and-fast rule for how quickly oatmeal will make you poop, since everyone’s digestive system is different. How soon you poop will likely depend on when and how often you usually use the bathroom, any other things you’ve consumed that day, and the root cause of your constipation.
Oatmeal should not cause bloating in and of itself; however, if you are constipated, it may feel like whatever you eat or drink exacerbates the bloating. That being said, oatmeal can help relieve constipation, so eating it may help relieve any constipation-related bloating. However, people with digestive issues such as irritable bowel syndrome (IBS) may be more sensitive to fiber and may experience bloating when eating high-fiber foods.
Oatmeal can actually help relieve constipation, so most people shouldn’t have to worry about oatmeal causing constipation. Everyone’s body is a little different, so if you suspect that oatmeal is causing constipation, it may be helpful to speak with a registered dietitian for more individualized guidance.
Oatmeal couldmake a great breakfastfor constipation! For added constipation-relieving benefits, top it with berries, chia seeds and nuts, which will up its fiber content.
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