7 Foods to eat in the morning for better digestion and easier bowel movements

Constipation can make mornings uncomfortable, especially when bowel movements become difficult, infrequent or require straining. While occasional constipation is common, your everyday diet can play an important role in supporting regular bowel movements.

One of the most important dietary factors is fibre. Dietary fibre is important for proper bowel function and can help reduce constipation. The guidelines also recommend getting fibre from a variety of vegetables, fruits and other plant foods.
The World Health Organization (WHO) recommends that adults consume at least 25 grams of naturally occurring dietary fibre a day, while people over the age of 10 should aim for at least 400 grams of fruits and vegetables daily.
If you are looking for simple foods to include in your morning routine, here are seven options.

(Photos from Shutterstock)

Chia seeds can be incorporated into breakfast foods such as oats, yoghurt or a smoothie. They contain dietary fibre and absorb water, making them a convenient way to increase fibre intake.
However, increasing fibre suddenly can sometimes cause bloating or discomfort. It is better to increase fibre gradually and maintain adequate fluid intake.

Papaya is a convenient morning fruit and provides dietary fibre along with water. Having a serving of ripe papaya with breakfast can contribute to your overall daily fibre intake and help support normal bowel function. Rather than relying on papaya alone, it is better toinclude it as part of a varied diet containing several types of fruits and vegetables.

Guava is another fibre-containing fruit that can be added to breakfast or eaten as a mid-morning snack. Eating the fruit whole rather than drinking it as juice also helps you retain its fibre. Reports recommend choosing whole fruits and vegetables as important sources of naturally occurring dietary fibre.

Another important item is dried fruits such as raisins and prunes can provide fibre and are commonly included in diets aimed at improving bowel regularity. A small serving can be added to breakfast or eaten alongside other fibre-rich foods. It is worth remembering that dried fruit is concentrated, so portion size matters. Whole fresh fruits should still form a major part of your overall fruit intake.

A bowl of oats can provide a fibre-rich alternative to a breakfast based mainly on refined cereals. You can make it with milk or water and add fruit such as papaya, pear or berries for additional fibre.It is recommended that carbohydrates should primarily come from whole grains, vegetables, fruits and pulses.

Ground flaxseeds can be added to oatmeal, yoghurt or a breakfast bowl. They provide fibre and can be an easy addition to a plant-rich diet.
For better digestion, start with a small amount rather than suddenly consuming large quantities. The goal is to gradually build a diet that regularly supplies enough fibre from different foods.

You do not need to eat all seven foods at once. A practical breakfast could be oats topped with pear and a small amount of ground flaxseed, followed by adequate fluids through the morning. Alternatively, you could have papaya or guava alongside a fibre-rich breakfast.

Also, give yourself enough time to use the bathroom rather than repeatedly ignoring the urge. Regular physical activity can support healthy bowel function as well.