Breakfast is the perfect time to get your fill of nutrients that make pooping easier — like fiber, healthy fats, and probiotics — because so many foods you typically eat in the morning are already good sources, says MaLinda Coffman, RDN, a dietitian based in Salem, Arkansas.
Soluble and Insoluble Fiber
Fiber is a particularly stellar nutrient for gut health because it includes parts of plant-based foods that your body can’t absorb. After your body breaks down the protein, fats, and other carbohydrates in the food you eat, the fiber stays intact as it passes through your colon, helping to move poop along.
There are two types of fiber, soluble and insoluble, and both can help you poop better.
Soluble fiber dissolves in water and forms a gel-like material that helps slow down digestion. This is what helps you stay fuller longer, so you’re not hankering for another bite shortly after eating breakfast. Oats, apples, bananas, avocados, and citrus fruits are good sources of soluble fiber.
Probiotics
Your gut is home to trillions of bacteria and other microorganisms that support your bodily functions and immunity — but not all of them are beneficial to your health. Probiotics are known as “good” bacteria that help to downplay the effects of harmful germs.
Although more research is needed to understand the effects of dietary probiotics, eating them may help with reducing inflammation, boosting your immunity, and you guessed it, keeping you regular. Dietary sources of probiotics are found in fermented foods like Greek yogurt, kefir, and cottage cheese.
Healthy Fats
Dietary fats help get things moving along your digestive tract, Coffman says. “It’s like a water hose. It pushes everything through your body and helps you absorb fat-soluble vitamins in the foods you eat,” she says. Avocados, chia seeds, and other seeds and nuts are all healthy sources of dietary fat that go great with breakfast.
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