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. Compared to #7 Tofu, oats deliver far more soluble fiber and staying power, making them the superior choice for regularity. However, they lack the complete protein and calcium that both tofu and cottage cheese offer.