10 Gut-Healthy Breakfast Recipes That Will Help You Poop

You can create high-fiber breakfast recipes from a variety of your favorite morning meal foods.
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It's not exactly the most attractive topic, but the truth is, we all need to poop. And if our diets aren't properly balanced, having a bowel movement can seem like quite the challenge and even cause discomfort.


"On average, a person should poop from once to twice a day, although it can be normal to have up to three bowel movements daily," May Zhu, RD, LDN of Nutrition Happens, says. In fact, eating fiber-rich and hydrating foods like legumes, fruits and vegetables and whole grains can support healthy digestion and regular trips to the bathroom, she adds.

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Probiotics have also been linked to better digestion. Research shows that probiotics can increase digestive enzyme activity, which helps to break down proteins better. "They can be found in yogurt and other fermented foods, as well as dietary supplements," Mia Syn, RDN, says.

So if you're constipated or just looking for ways to get more healthy fiber into your diet, we've rounded up dietitian-approved high-fiber breakfast recipes that can help get your system going first thing in the morning.

1. Cranberry Crumble Oatmeal

Cranberries are full of vitamin E and antioxidants, making them a healthy topping for your oatmeal.
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  • 409 calories
  • 7 grams of fiber


"Oatmeal has a good amount of soluble fiber, which is responsible for helping to keep our bowel movements soft," Zhu says. In total, you'll get 7 grams of fiber per serving, which is nearly a fourth of the daily recommended 25 to 30 grams for adults, in this breakfast for constipation. Cranberries and apples support healthy digestion, but be sure to keep the peel on to maximize fiber benefits.

Get the Cranberry Crumble Oatmeal recipe and nutrition info here.

2. Vanilla Chia Seed Pudding With Blueberries

This chia seed pudding has only three ingredients and works great as a breakfast or snack.
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  • 181 calories
  • 9 grams of fiber



One serving of this pudding will give you 9 grams of fiber and 5 grams of protein, which is sure to keep you satisfied until lunchtime. "Chia seeds have both insoluble and soluble fiber," Zhu says. She also notes that they are very hydrating, "which can help soften stools and make them easier to pass."

Get the Vanilla Chia Seed Pudding With Blueberries recipe and nutrition info here.

3. Banana Breakfast Bars

These homemade bars are a go-to solution when you need breakfast on-the-run.
  • 179 calories
  • 5 grams of fiber


Bananas, flaxseeds and prunes are like a fiber trifecta in these easy-to-make bars. "One tablespoon of flaxseeds has around 3 grams of soluble fiber," Zhu says. So feel free to bump up the amount of flax in this recipe. And even though overripe bananas add to the sweetness of the bar, Zhu says that the green, unripe version acts like soluble fiber that helps alleviate constipation.

Get the Banana Breakfast Bars recipe and nutrition info here.

4. Three-Minute Breakfast Burrito

When you can make breakfast in less than 5 minutes, it's sure to be a winner.
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  • 422 calories
  • 9 grams of fiber


"Black beans and any other beans or legumes are great high-fiber options," Zhu says. "Beans also have pectin, which is a soluble fiber that helps us stay fuller longer and keeps stool soft." Pairing avocado with high-fiber fruits and vegetables helps create a smoother bowel movement, so enjoy this breakfast burrito with a side of fruits and veggies to get your system going.


Get the Three-Minute Breakfast Burrito recipe and nutrition info here.

5. Teff Breakfast Bowl

You'll get 11 grams of filling protein in this hearty breakfast bowl.
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  • 419 calories
  • 12 grams of fiber


Teff is a great gluten-free source of dietary fiber. "The combination of fiber-rich foods like flaxseeds, pomegranates, bananas and beets help contribute to the total fiber per serving in this recipe," Zhu says. And with 12 grams of fiber per bowl, you've hit about half your daily goal with just one meal. "Just be sure to drink plenty of water throughout the day to prevent constipation," Zhu says.

Get the Teff Breakfast Bowl recipe and nutrition info here.

6. Banana Bread Overnight Oats

This recipe has 7.5 grams of fiber from bananas, oats and chia seeds.
  • 390 calories
  • 7.5 grams of fiber


Overnight oats are by far one of the easiest breakfast options because you can prep them the night beforehand. The "bananas, oats and chia seeds are good sources of fiber," which will help you go number two faster, Syn says.

Get the Banana Bread Overnight Oats recipe and nutrition info at Dishing Out Health.

7. Vegetarian Breakfast Tacos

Beans, cabbage and avocado are fiber-rich foods that'll help you use the bathroom easier.
  • 487 calories
  • 11 grams of fiber


Yes, you can absolutely eat tacos for breakfast. This recipe is filled with fiber-rich foods that help with digestion, such as beans, cabbage and avocado. "Opting for whole-grain tortillas instead of corn tortillas will bump up the fiber of this recipe even more," Syn says.

Get the Vegetarian Breakfast Tacos recipe and nutrition info at A Beautiful Plate.

8. Strawberry Banana Smoothie

Full of strawberries and bananas, each sip is fiber-rich.
  • 298 calories
  • 7 grams of fiber

Smoothies are a great breakfast option if you're on the go. Add strawberries and bananas for a fiber-rich sip. Each strawberry and banana has roughly three to four grams of fiber each. "Plus, Greek yogurt adds a dose of probiotics to also support digestion and regularity," Syn says.

Get the Strawberry Banana Smoothie recipe and nutrition info at The Recipe Well.

9. Chia Seed Pudding

Chia seeds boast tons of fiber and healthy fats, while yogurt gives you probiotics.
  • 202 calories
  • 7 grams of fiber

Although small, chia seeds are super nutritious, with 10 grams of fiber in every ounce. All you have to do is add chia seeds to yogurt and wait for them to gel. "To increase the fiber of this meal even more, top the chia seed pudding with berries," Syn recommends.


Get the Chia Seed Pudding recipe and nutrition info at The Endless Meal.

10. Honey Yogurt Parfait With Cranberry Apple Compote

Spruce up your yogurt with cranberry and apple, which are both good sources of fiber.
  • 473 calories
  • 9 grams of fiber

If you're looking to up the ante on your regular yogurt and granola, add apples and cranberries. According to Syn, they're a good source of fiber, with apples offering 4.4 grams of fiber and cranberries having 2.3 grams. "Granola adds additional fiber if made with whole grains, such as oats or buckwheat," she adds.

Get the Honey Yogurt Parfait With Cranberry Apple Compote recipe and nutrition info at A Beautiful Plate.

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