Oats

Oats are the breakfast answer to GLP-1 constipation, thanks to beta-glucan, a soluble fiber that forms a gel in the gut and eases sluggish digestion. A 40-gram serving of rolled oats provides roughly 4–5 grams of fiber and 150 calories. Fortify with a scoop of protein powder or a tablespoon of nut butter to create a balanced, protein-and-fiber meal. Served warm, oats soothe the stomach, and overnight oats offer a no-cook option. They also provide iron and magnesium, countering micronutrient loss. Caution: oats are carbohydrate-dense; a large bowl can crowd out protein or spike blood sugar if sweetened. Choose rolled or steel-cut over instant packets to avoid added sugar. However, they lack the complete protein and calcium that both tofu and cottage cheese offer.