5 Breakfast Tips to Help with Constipation

12 November, 2018
To prevent constipation, you need a diet rich in fiber and you need to start the day with foods that help stimulate intestinal movement.

We all go through periods with this uncomfortable enemy: constipation. Going to the bathroom becomes a nightmare. You feel sluggish, apathetic and low on energy. Occasional constipation is common, associated with a sedentary lifestyle, dietary habits, and even some medications.

But the problem becomes more serious when it’s chronic, something which happens especially to the female population.

Studies show that things like the female anatomy, hormonal changes, pregnancy, and stress are the main reasons women deal with this problem more than men.

To avoid it, the most important thing is to keep up daily habits that promote good intestinal movement.

However, if your constipation lasts for more than two or three weeks, you need to talk to a professional. We’d like you to start with some small tips to keep in mind during breakfast, they should help you deal with your constipation.

At the start of the day, our bodies are much more receptive to certain foods, and there are little tricks that can help speed up digestion. Keep reading to learn what they are!

Breakfast tips to help with constipation

1. Olive oil and lemon

The first tip is as simple as it is inexpensive: a spoonful of olive oil and lemon juice before breakfast.

What makes this remedy interesting is that it acts as a powerful detoxifier capable of flushing out toxins that build up in your body.

  • Olive oil has an ideal texture and consistency for stimulating digestion and caring for the colon. It lubricates your intestines and makes it is easier for feces to move.
  • You also shouldn’t forget that olive oil is a type of monounsaturated fat. Combined with lemon, it acts as a laxative that will also clean intestinal walls, promoting the correct absorption of nutrients.

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Ingredients and use

  • Every morning take half a teaspoon (between 5 and 7 g) of virgin olive oil with half a teaspoon (5 ml) of lemon juice.
  • Take before breakfast and wait half an hour to eat.
  • Don’t exceed this dosage, and don’t take more than a teaspoon per day.

2. Oatmeal or whole wheat bread

oatmeal and milk

We all know that grocery stores have a lot of grain options. Fiber is key to fighting constipation, so you need to make sure you choose higher quality products.

  • Keep in mind that many grain options in supermarkets have a lot of sugar, and the real fiber content could be insignificant. Read the labels thoroughly before choosing.
  • The best option is the most natural. Oatmeal or rye bread are two great ways to watch your health and avoid constipation.

3. Aloe vera for constipation

Aloe Vera

If you’ve never tried this remedy before, now’s the time.

Constipation is a condition in which your fecal matter stays a long time in the large intestine. If many days go by without going to the bathroom, you’ll get abdominal pains, nausea, gas…

Something so simple as drinking a natural aloe vera-based drink can work real miracles. Here’s how to make this great this remedy:


  • 1 teaspoon of aloe vera gel (15 g)
  • Juice of 2 oranges


  • First, squeeze the juice from the oranges, then add a teaspoon of aloe vera and let it dissolve well.
  • If you like, you can swap the oranges for lemon or pear juice, or lukewarm water.
  • If you have kidney problems, have diabetes, are pregnant or have thyroid problems, you shouldn’t take aloe vera.

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4. Kefir, a probiotic, digestive beverage for lactose intolerant people

Kefir is worth including in your breakfast beyond just our tips to help with constipation. It’s easy to digest, and most importantly, it won’t make you feel bad if you’re lactose intolerant.

  • Its bacteria and yeast form an enzyme called lactase, which absorbs lactose. On top of that, kefir is high in protein.
  • If you combine a little kefir with fresh fruit, what you get a is a great breakfast option to help prevent constipation.

5. The best fruits for constipation


Fresh, whole fruits are always the best ally when you’re trying to avoid constipation. Nothing is better than simple salads with various types of fruit to best take advantage of their fiber.

Here are some of the best for improving intestinal movement:

  • Papaya
  • Pear
  • Strawberries
  • Cherries
  • Pineapple
  • Kiwis
  • Grapes (with skin and seeds)
  • Figs

So, follow our breakfast tips and avoid having to deal with constipation! Lastly, remember to drink lots of water during the day and make sure there’s fiber in your meals.

  • Ramos CI, Andrade de Lima AF, Grilli DG, Cuppari L. The short-term effects of olive oil and flaxseed oil for the treatment of constipation in hemodialysis patients. J Ren Nutr. 2015;25(1):50-56. doi:10.1053/j.jrn.2014.07.009
  • Portalatin, M., & Winstead, N. (2012). Medical management of constipation. Clinics in colon and rectal surgery, 25(1), 12–19. https://doi.org/10.1055/s-0032-1301754
  • Foster, M., Hunter, D., & Samman, S. (2011). Evaluation of the nutritional and metabolic effects of aloe vera. In I. F. F. Benzie, & S. Wachtel-Galor (Eds.), Herbal medicine: Biomolecular and clinical aspects (2nd ed., ). Boca Raton (FL): CRC Press/Taylor & Francis. Retrieved from http://www.ncbi.nlm.nih.gov/books/NBK92765/