High Fiber Breakfast, Simple Steps to Prevent Constipation

JAKARTA - Healthy breakfast plays an important role in maintaining the smooth functioning of the digestive system, including helping to prevent constipation. The right food intake in the morning can stimulate the work of the intestines, form stools well, and keep the rhythm of defecation regular throughout the day.

The condition of defecation is often used as one of the indicators of digestive health. The risk of constipation increases when the frequency of defecation is less than three times a week or when the stool feels hard and difficult to remove.

Referring to Eating Well, constipation can be influenced by various factors, ranging from lack of fluid intake, lack of physical activity, certain medical conditions, to the side effects of drug use. However, low fiber intake is one of the most common causes of this digestive disorder.

The recommended daily fiber requirement is in the range of 28 to 35 grams. If this requirement is not met, stool formation becomes less optimal and its movement in the digestive tract slows down, increasing the likelihood of constipation.

To help facilitate bowel movements, nutritionists recommend eating a morning snack that is rich in fiber. One of the recommended choices is a snack made from oats, bananas, and blueberries baked in the form of oatmeal cups.

Nutritionist Amy Goldsmith says the combination of oats, pecans, and blueberries contains soluble and insoluble fiber that helps with bowel movements.

"Oat, pecan, and blueberries provide a good balance of fiber to support digestive function," he said.

Oats are known as a source of soluble and insoluble fiber. Soluble fiber plays a role in maintaining stool moisture so that it is easier to remove, while insoluble fiber helps increase stool volume and speed up its movement in the large intestine.

In addition, oats contain beta-glucans, one type of soluble fiber that contributes to the health of the gut microbiome. This content helps increase the diversity of good bacteria while suppressing inflammation in the digestive tract.

Blueberries and pecans also contain polyphenols, which are plant compounds that support the balance of gut bacteria and maintain the health of the digestive system.

Nutritionists recommend that people add high-fiber snacks in the morning to help maintain regularity of defecation while maintaining energy until lunchtime. The ideal snack contains at least 3 grams of fiber per serving, low in salt, low in added sugar, and consumed with water.

Meanwhile, nutritionist Alyssa Simpson reminded that consumption of low-fiber foods as well as high sugar and salt should be limited because it can increase the risk of constipation.