Do You Suffer From Constipation? Make These 5 Changes at Breakfast

To prevent constipation, you need a diet rich in fiber and to start the day with foods that help stimulate intestinal movement.
Do You Suffer From Constipation? Make These 5 Changes at Breakfast
Valeria Sabater

Written and verified by psychologist Valeria Sabater.

Last update: 27 May, 2022

We all go through periods with the uncomfortable enemy: constipation. Going to the bathroom becomes a nightmare. You feel sluggish, apathetic, and low on energy. Keep reading if you suffer from constipation!

Occasional constipation is common and is sometimes 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.

In fact, studies – like that published in the Valencian Society Journal of Digestive Pathology (Revista de la Sociedad Valenciana de Patología Digestiva) show that things like the female anatomy, their hormonal changes, pregnancy, determine the severity.

5 changes you can make at breakfast if you suffer from constipation

To avoid this problem, 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 changes to breakfast, 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.

fruit at breakfast; avoid constipation

1. Olive oil and lemon

The first tip is very simple: a spoonful of olive oil and lemon juice before breakfast. According to a study published in the Journal of Renal Nutritionusing olive oil could have a beneficial effect when it comes to constipation.

You can combine it with lemon as it’s a citrus fruit that contains fiber. Dietary fiber seems to help alleviate mild to moderate constipation.

Ingredients and how to take it

  • Every morning take half a teaspoon of virgin olive oil with half a teaspoon of lemon juice.
  • Don’t exceed this dosage, and don’t take more than a teaspoon per day. Speak to your doctor if the problem persists.

2. Oatmeal or whole wheat bread

natural oatmeal; how to combat constipation

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 to choose the most natural. Oatmeal or rye bread are great ways to watch your health and avoid constipation.

3. Aloe vera for constipation

If you’ve never tried this remedy before, now’s the time. Aloe vera has a large history of popular and traditional use. It’s used in traditional Indian medicine for constipation, stomach cramps, skin illnesses, worm infestations, and infections.

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


  • 1 teaspoon of aloe vera gel (1/2 oz.)
  • The juice of 2 oranges


  • First, squeeze the juice from the oranges.
  • Once that’s ready, 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.

4. Kefir, a digestive probiotic

kefir probiotic; 5 changes to breakfast to help with constipation

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

If you combine a little kefir with fresh fruit, what you get 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. Below we tell you which are the most suitable fruits if you want to improve your intestinal movement:

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

Recommendations if you suffer from constipation

To conclude, don’t hesitate to start your day with a healthy balanced breakfast. Likewise, remember to drink lots of water during the day and make sure there’s fiber in your meals for the rest of the day.

Don’t forget that it’s important to visit your doctor if the condition doesn’t improve.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • 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.
  • 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

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.