Raisin bran is made by a few companies and is a popular breakfast cereal, but does it make you poop?
According to Livestrong, one cup of raisin bran contains 7 to 8 grams of insoluble fiber which helps to add bulk to stools and relieve constipation. That said, raisin bran is relatively high in sugar, calories, and refined carbohydrates so it should be consumed only in moderation.
Keep reading to find out some healthier alternatives to raisin bran that will help you poop and keep you in your best shape!
What is the Best Bran Cereal for Constipation?
Kellogg’s all-bran is incredibly high in fiber, with only half a cup containing an impressive 12 grams, which is 40% of your recommended daily fiber intake. The wheat bran found in Kellog’s helps to relieve digestive discomfort which will help you to feel more energetic and relieve bloating and gas.
In fact, Kellogg’s held a survey with 115 women eating Kellogg’s and 80% of them reported an improvement in bloating, digestion, and overall wellbeing. The women also reported feeling slimmer and lighter, which is an added perk if you’re looking to lose a little more than poop weight!
That said, Kellogg’s all-bran isn’t necessarily your only go-to option, there are a few other kinds of cereal that can also get things moving along!
Which Breakfast Cereals Can Help You Poop?
If you’re big on breakfast you’ll want to make sure that you are nourishing your body with a meal that contains enough fiber, vitamins, and minerals to get you through the day. The problem with many kinds of cereal is that they are packed with sugar which can lead to weight gain and a variety of other problems. That said, below I have listed some of the healthiest breakfast cereals that will provide all the benefits without the drawbacks:
If you’re feeling a little blocked up, then oatmeal should certainly be your go-to breakfast option! Oatmeal is an effective constipation-buster as it contains both soluble and insoluble fiber which work together to add bulk and soften stools. Oatmeal also promotes the growth of healthy bacteria in the gut, which improves your overall digestion and prevents constipation and diarrhea.
Eating oatmeal regularly can also help to balance your blood sugar levels so that you don’t crave unhealthy foods later in the day. To add to this, oatmeal is also said to prevent colon cancer when eaten regularly, so this is definitely a cereal you want to be adding to your shopping list!
Metamucil Fiber Wafers
These small wafers are the perfect on-the-go breakfast bite as they are low in calories, don’t require any prep time, and two small wafers contain an impressive 5 grams of fiber. Most breakfast bars are packed with sugar and calories and don’t have as much fiber as you would like to think, which is why Metamucil is such a good option.
If you’re ever feeling blocked up, simply grab a couple of Metamucil bars and I can guarantee you’ll be heading to the bathroom in no time!
Any cereal that contains wheat bran is going to be good for your bowels and preventing constipation. Wheat bran is essentially insoluble fiber that has been condensed to help stools move more quickly through the colon and add bulk to them.
To add to this, wheat bran is full of prebiotics which assists in feeding the healthy bacteria in the gut and promoting digestive health. That said. some additional cereals that contain wheat bran include:
- Arrowhead Mills Organic Oat Bran Flakes
- Nature’s Path Multigrain Oat Bran Flakes
- Kellogg’s Cracklin’ Oat Bran
How Much Bran is Safe To Eat Per Day?
According to MayoClinic, men should be eating between 30 and 38 grams of fiber per day, while women should aim for 21 to 25 grams. That said, it is important not to exceed this amount as too much fiber can cause a blockage in the bowels due to the vegetable fibers that humans battle to digest.
Eating too much bran has some additional side effects that aren’t so great. Firstly, bran is derived from the outer layer of wheat, meaning it can often carry chemical traces that have been sprayed during the farming process. Secondly, bran fiber contains phytic acid which prevents the absorption of several key minerals such as magnesium, iron, zinc, calcium, and vitamin B6.
As with anything in life, you can get too much of a good thing. That said, as long as you stick to your daily recommended intake of fiber you shouldn’t have any problems.
Can Raisin Bran Give You Diarrhea?
It is possible for raisin bran to cause stomach upset and this could be for a variety of reasons, namely the fiber in the bran, raisins, or other additives in the cereal. If you find that you frequently experience diarrhea after eating raisin bran, then it may be a good idea to try a process of elimination and monitor your symptoms.
One reason you may be experiencing diarrhea is because your body is not accustomed to such high fiber levels in one sitting. If you are experiencing stomach upset, then it may be a good idea to start off by eating one small cup of raisin bran in the mornings and no more. Introduce the fiber into your system slowly and then increase your portions as your body adapts.
Additional Tips for Clearing Your Bowels in the Morning
On top of eating enough fiber, there are other ways that you can clear your bowls in the morning that are easy to incorporate into your routine.
Even if you’re eating plenty of fiber, your body is still going to struggle if you’re not drinking enough water. Warm water in particular helps to move things along nicely, especially first thing in the morning with some sliced lemon. Give it a try!
Moving is another excellent way to kick your bowels into gear. Simple cardio such as swimming, walking, and jogging can help to shift your intestines into movement if they are unable to do so on their own. The combination of exercise and plenty of water will do wonders for your bowel activity, so try and incorporate exercise into your routine at least three times per week.
Be Mindful of Your Body’s Needs
Many people associate pooping (especially in public bathrooms) as a traumatic endeavor, so they end up holding it in. This creates bigger problems, such as gas, cramping, and constipation. Remember that pooping is a perfectly normal human function and everyone needs to. If you need to go, listen to your body and don’t hold it in!
Eliminate Certain Foods
There are certain foods that can really wreak havoc with your digestive system and create constipation or an upset stomach. Some of the most common culprits include the following:
- spicy foods
- tea, coffee, and soda
- foods that are high in fat
- artificial sweeteners such as xylitol and sorbitol as they contain sugar alcohols
If you notice that you have been consuming a lot of these types of foods, then cutting back, drinking more water, and eating more fiber should sort out your stomach woes!