How Oatmeal May Help Ease Constipation

When your digestive system isn’t moving the way it should, reaching for a bowl of oatmeal might do more than just fill you up it could help get things going. While oatmeal is often labeled as “binding,” it actually contains nutrients that support healthy, regular bowel movements.

So, can oatmeal help relieve constipation? The short answer is yes and here’s why.

Why Fiber Is Essential for Relieving Constipation

Constipation is typically defined as having fewer than three bowel movements per week, along with symptoms like hard stools, straining, or a feeling of incomplete elimination. One of the most common causes? Not getting enough fiber.

Fiber adds bulk and softness to your stool, making it easier to pass. The Mayo Clinic notes that a high-fiber diet is one of the most effective ways to relieve constipation naturally. And that’s where oatmeal comes in.

Oatmeal: A High-Fiber Hero

Oatmeal is a good source of both soluble and insoluble fiber. One cooked cup (made with water) contains about 4 grams of fiber, according to the USDA. For most adults, the recommended fiber intake is 22 to 34 grams per day, depending on age and sex, per the 2020–2025 Dietary Guidelines for Americans.

Despite these guidelines, only 7% of U.S. adults meet their daily fiber needs, according to the American Society for Nutrition. That gap can contribute to sluggish digestion and irregular bowel habits.

Jacqueline Wolf, MD, a Boston-based gastroenterologist, often recommends oatmeal to her patients dealing with constipation. “You can certainly try using it,” she says. “It’s a healthy source of fiber, and unlike laxatives, it doesn’t carry side effects.”

But Oatmeal Isn’t a Cure-All

As beneficial as it is, oatmeal shouldn’t be your only strategy for managing constipation. Dr. Wolf notes that oatmeal can be a great start, but you'll need to round out your diet and lifestyle to fully support digestion.

Other Natural Strategies for Relieving Constipation

1. Eat a Variety of Fiber-Rich Foods
   To get enough fiber, aim to include other high-fiber options like:

   • Fruits and vegetables (especially berries, apples, broccoli, and leafy greens)

   • Beans, lentils, and chickpeas

   • Whole grains like quinoa, spelt, and buckwheat

   • Nuts, seeds, and firm tofu

2. Drink More Water
   Increasing fiber without increasing fluids can backfire. Hydration is crucial for softening stool and promoting movement through the intestines.

   • Aim for about half your body weight in ounces of water per day. For example, if you weigh 160 pounds, try to drink around 80 ounces (about 10 cups).

3. Move Your Body
   Physical activity encourages intestinal movement. Even a 30-minute walk a day can make a big difference in your regularity, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

4. Don’t Ignore the Urge
   When you feel the need to go, listen to your body. Ignoring the urge can make it harder to have a bowel movement later. Dr. Wolf emphasizes that waiting too long can actually worsen constipation over time.

The Bottom Line

Yes, oatmeal can help relieve constipation thanks to its fiber content and overall digestive benefits. While it’s not a standalone cure, adding oatmeal to your morning routine alongside other healthy habits like staying hydrated, moving regularly, and eating a variety of fiber-rich foods can help get your gut back on track.

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