oatmeal good for constipation relief

Poop Like A Champ: Why Oatmeal Helps With Constipation!

The debate of whether you can relieve constipation or get constipation with it has been an argument for a long time in the gut health world. Despite being one of the most fiber-rich foods, people have often argued that eating oatmeal led to them being constipated.

instant oatmeal, bowel movements

Though, we'll give it to you straight and give you our verdict on this argument.

Oatmeal does not cause constipation, but in fact, gives relief due to its high fiber content. If you're getting constipated after eating oatmeal, there are various other factors at play.

We've discussed the lengths of these constipation-causing factors later in this guide, so we recommend reading this article until the end.

Whether you're an instant oatmeal fan or old-fashioned oatmeal, it is a natural remedy for constipation, and it's been like that for as long as we can remember.

We’ve broken down the specifics of oatmeal, how it’s good for your constipation, what causes constipation in some people in this guide, and the various alternatives to oatmeal and other fiber-rich foods that you can try out as well. 

Table of Contents

A Brief Overview Of Oatmeal

more fiber, raw oats

Regarding breakfast, it's hard to go wrong with a delicious and nutritious oatmeal bowl.

There are a lot of health benefits in terms of digestion, and since oats are a versatile grain that can be used in a variety of recipes, it's easy to include this dietary fiber in your everyday diet.

As far as their digestive health benefits are concerned, they’re packed with fiber, which means they can help keep your digestive system running smoothly and prevent those mid-morning hunger pangs. 

They are also rich in antioxidants, vitamins, and minerals that can help support your overall health and well-being.

Whether you like your oatmeal sweet, savory, or somewhere in between, there's no denying that oats are one of the best breakfast options.

Why Is Oatmeal Good For Constipation

So we’ve established the fact that oatmeal is good for your constipation, but that’s not enough. How is oatmeal good for constipation, and how can you use it fully? We’ll answer this question now.

prevent constipation, treat constipation

To begin with, oatmeal is full of fiber, making it a healthy and filling option for those looking to relieve their constipation symptoms. However, that's just surface-level information on how oatmeal can help digestive ailments like bloating and constipation.

We like to dive deeper into things so you fully understand what you're signing up for when taking oatmeal for breakfast. 

Here are a few key ways why you should eat oatmeal for your constipation. 

Soluble Fiber

Oats contain a special type of fiber called soluble fiber that can ease constipation. Once consumed, this fiber absorbs water and forms a gel-like substance in your stomach.

This type of fiber adds bulk to your stool, which also makes it easier to pass.

In addition, soluble fiber also encourages the growth of good bacteria in your gut, which keeps things moving along smoothly. 

Needless to say, incorporating oats into your diet may be just the thing to give you the relief you've been looking for and get rid of constipation for good.

Insoluble Fiber

Insoluble fiber is the second type of fiber. The insoluble fiber found in oatmeal can help promote healthy bowel movements and relieve constipation. 

Insoluble fiber, when consumed with oats, stays intact as it travels through our digestive system, adding bulk to our stool and promoting regularity. 

So, next time you're feeling constipated, try incorporating some fiber-rich oatmeal into your diet, preferably in oatmeal, since it's very convenient and can be delicious.

Can Oatmeal Cause Constipation or Bowel Movements?

human body,

We've mentioned previously, throughout this whole guide, that oatmeal is a great way to relieve your constipation and embark on the path to frequent bathroom trips. However, as good as it is, there are some cases where people just insist that oatmeal has been the cause of their constipation.

Oatmeal doesn't have a direct link when it comes to causing constipation. It's the other way around. However, some external factors weigh in. 

We've reviewed some of these cases below for you to read through, making it easier to explain if you're getting constipated after eating oatmeal.

Lactose Intolerance

Being considered a breakfast food in many countries, including the US, many people eat oats and dairy products like milk, which can cause problems.

If you're lactose intolerant and eating oatmeal with milk, chances are you'll get riddled with many digestive tract problems, the most predominant of which is constipation.

High Sugar Intake

Regarding the culprits of constipation, sugar has the top underlying factor.

This may sound weird at first, but let us explain.

When we eat sugary foods, it can cause a spike in our blood sugar levels. To counteract this, our body produces insulin, which can also affect the muscles in our digestive tract. This, in turn, can slow down food movement through our intestines, leading to constipation.

Make sure to cut down on your sugar levels, and if you're sweetening your oatmeal a lot, tone it down to avoid constipation.


While oatmeal is an excellent source of fiber, it also absorbs a lot of water in our digestive system, making it harder to pass stool. Pair that with dehydration, which causes the body to absorb as much water as possible from fecal matter, and you've got a recipe for constipation.

So next time you enjoy a bowl of oatmeal, make sure to drink plenty of water and more liquids to stay hydrated and help your digestion stay regular. Cheers to healthy bowels!

Alternatives To Oatmeal

whole grains, grams of fiber

Oatmeal is great for constipation relief, but as it turns out, not many people enjoy this stable, high-fiber intake of food. And we, of all people, understand that.

But there's a silver lining in the cloud, and it's that there are various alternatives to oatmeal that do the same job in constipation relief. We've mentioned some of these below, though we have a separate blog post explaining the various foods in detail. Check it out here!

Probiotic Supplements

Probiotic supplements have overcome the digestive health market, and for all good reasons. These supplements, like our Restore Probiotic, are filled with dietary fiber, high CFU count, and necessary bacterial strains that can help relieve constipation.

Our IBSupport supplement relieves constipation and helps against problems like Irritable Bowel Syndrome and more, making it a good all-around supplement.


Prunes, especially prune juice, can be great for constipation, and we already have a detailed guide on how prune juice can alleviate constipation.

If you don't have time to read that, it's fine. In short, prune juice, like oatmeal, is a high-fiber food with soluble and insoluble fiber, allowing you to add more bulk to your stool and ease up in the bathroom.

Chia Seeds

Like oats and prunes, chia seeds are tiny seeds loaded with fiber, providing much-needed relief for your digestive system. They absorb water and form a gel-like substance in your intestines, making it easier for waste to move through your system.

Chia seeds are also rich in magnesium, a mineral that helps relax the muscles in your intestines, further promoting healthy bowel movements.

You can easily sprinkle some chia seeds on your breakfast, or mix them into a smoothie for a quick and easy way to get your gut health back on track.

Bottom Line

If you're looking for natural ways to get rid of your constipation, high-fiber foods like oatmeal are the way to go. It's an efficient, easy-to-make, and, if made right, delicious food to get your bowel movements running - not to mention how affordable it is compared to other constipation relief remedies on the market.

However, a word of advice from us is to not substitute oatmeal for the professional help from a medical doctor. If you think your constipation is getting worse by the second, and you can't find ways to get rid of it, seeking urgent medical assistance is best.

We have a library of similar articles on constipation relief entities that you can use to alleviate this problem, along with many others. We suggest checking them out and subscribing to our daily newsletter for discounts and up-to-date content!

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