Breakfast Bar Recipe to Cure Constipation

Hey guys!

I am in LA right now. I was stuck at the airport for an extra 2 hours, which really sucked because my day was sooooo super busy! I didn’t even shower before I left! I basically woke up, ate bfast, skyped with Bex and Davey Wavey, had another phone conference, worked out, taught Pilates, packed like a maniac, and then went off to the airport! A little breather woulda been nice…

Staying up a little late to prep for tomorrow morning’s exercise video shoot! I brought all of my colorful Nike shoes and all of my fave fitness clothes with me. So just painting my nails a little while watching Dr. Oz. Hungry Girl was on and she made me REALLY hungry with her luscious low calorie recipes, ahh, the temptations of late night television.

I kind of stopped listening to the TV for a while as the paint on my toes were drying when I thought I heard Dr. Oz say “Constipation Breakfast Bars” – I was like huh? C’mon Dr. Oz, don’t use the word constipation in a food name! But then I looked over and the women were eating something that actually looked REALLY GOOD.

They were his Fruit & Fiber Bars! 


1 tsp psyllium
1/4 cup fresh raspberries
1/4 cup oat bran
1 tbsp pumpkin seeds
Applesauce to taste


Mix all together then put in fridge to harden!

I’ve been eating a lot of psyllium lately (just got it last week) to make sure I stay healthy and regular, and so far so good. You can get psyllium husk at Trader Joes pretty affordably, like $6.99 for a good sized tub. It is really important to pay attention to the regularity of your bowel movements because keeping clear makes your body less toxic, less lethargic, and overall it feels a lot better. You are more likely to be energized and your clothes will probably fit better!

My best tips for staying regular are: hydration, daily exercise to keep your intestines moving, and more fiber.

I didn’t do the nutrition calculations for this bar because I don’t know how much applesauce you should be using, so I apologize for that! But maybe someone can try and tell us how much applesauce they need to use?

And oh! Just a random snippet I got from tuning in – did you know that a person can pass a up to 160 lbs of stool (poop) a year!?!?!? THAT’S NUTS!!!! A normal person, can pass about 68 lbs and a super constipated person, just 18 lbs? That is insane!

Sorry for the unusual post, but I know that a lot of women suffer from constipation and I thought this health topic may be of use to some of you! Hope it was 🙂 Now, off to get my beauty rest! Nails are dry!

Much love, Cassey


32 thoughts on “Breakfast Bar Recipe to Cure Constipation”

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  1. Abi says:

    Hi any of you girls who suffer from constipation tried this? I do suffer from IBS which makes me constipated for about 2 – 4 weeks. i am doing exercise daily right now but still it does not help.. also tried cutting wheat which had helped me from bloating but still can’t do at least once per week. The doctors tried to give me medicines however my body would be good for 2 weeks with them but than as if im not taking anything, which its why the declared i have IBS disease. This problem makes it even harder to lose weight :(..

    any suggestions please?

    1. Margaret says:

      I would suggest Senna tea, it’s a laxative tea but it works amazing! Also try boiling flax seeds and immediately separate them and drink the water, it gets gross if you let it sit too long but it helped me become more regular. Sorry if I couldn’t help!

    2. Nathalie says:

      Hello Abi,

      I was diagnosed with IBS 8 years ago and suffered a lot, went from hospital to hospital, tried the few medications there were available in Europe. I never could go anywhere without looking for the toilets. A year from now my belly looked like I was 4 months pregnant because of all the bloating.

      After doing a lot of tests, it seemed I was intolerant to lactose and that I had a few food allergies. Now, I did most of the research afterwards myself, because doctors who diagnose you with IBS don’t want to look any further. For them it’s IBS, just live with it because you’re not gonna die from it. Yeah, well, that didn’t satisfy me.

      I began a very strict diet that was based on avoiding all dairy products, and taking less of the fruits and vegetables that caused allergies (in my case constipation and afterwards diarrea). I did a detox session with supplements you can buy in every store for about 6 weeks. After that six weeks I began eating again food that I absolutely avoided before (except for the dairy products). And guess what? I never felt so good!! I’ve never had so much energy in my whole life…

      Just like Cassy says here, you should drink a lot (!) of water! But just water, no soft drinks, no alcohol, etc. That only causes more bloating which obviously won’t solve your problem… When you feel you gotta go, you get into the right position (bending forward, elbows on the knees, knees touching each other) and relax. Take something to read with you of whatever. Take your time. When you think you need to help nature a hand by pushing, please don’t. I learned to relax and just blow on the upper side of my hand.

      Get tested on allergies or lactose intolerance, because IBS doesn’t exist (doctors just don’t know what’s wrong with you).


  2. Ashley says:

    I tried making these bars but its not hardening it just stays mushy. Any recommendations?


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    I find It really useful & it helped me out a lot. I hope to give
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  5. Noelle says:

    I just made a batch and stuck in the fridge! Tweaked the recipe a bit, but it stuck together well! I also made enough for 3 servings and formed it into 3 little bars. I used:
    1/5 container Motts natural applesauce (1.5 oz)
    3T ground flax
    3T sunflower seeds
    3/4 cup oat bran
    2 apricots

  6. Jacleen says:

    I have a glass of psyllium husk with water before an apple or banana every morning! It may be me but I love watching it turn into a gel like its magic 😀 I heard some people actually use it as a natural laxative.

  7. Kayli says:

    Go Cassey! Proud of you!

  8. Jeni says:

    So how does it all stick together? Does the applesauce do it?
    And what can you use instead of oat bran for the Gluten Free people…. I can have GF oats…but I don’t think that’s the same thing. I do have the Psyllium though. 🙂

    1. blogilates says:

      not sure bc I haven’t made them yet

  9. Tania says:

    Hey Cassey,

    I’m a student in Paris for the semester and I just started doing your workouts as of yesterday since all those baguettes and crepes were really affecting me. Anyway I’m already seeing results! I was wondering if you could do a hip workout since thats where all the carbs I eat usually go.

    Thank you!

  10. Kathy says:

    This recipe looks great, thanks for posting. The good news about constipation is that it is treatable! Give your colon a break with a colon cleanse, the colon was not designed to have food in it all the time, a cleanse will also increase transit time. Be sure to get enough fiber in your diet – a great fiber chart that outlines foods and their fiber content can be found on by searching fiber chart. Lastly, drinking water and exercising regularly will help to break the cycle of constipation.

    1. lucia says:

      what’s a colon cleanse

  11. Those look soooo good!!! I’m def gonna try them! Eating fruit in the morning on an empty stomach is always a good way to stay regular too 🙂

  12. I just bought some psyllium yesterday! I already get my daily recommended amount of fiber from veggies & fruits (although right now I’m doing the 8 week eating plan you did, so no fruits), but I thought a little psyllium would help move things along even more quickly.

    1. Mo says:

      @Natalie: just be careful not to overdo the psyllium either. After three weeks or so, you really should stop using it for a while otherwise things could go wrong in other ways….

  13. Mindy says:

    This is really cool, Cassey. Thanks for taking on such an awkward topic, lol. And I’m SO GLAD you posted something vegan 🙂 Ever since I started being vegan I have really good poops. Seriously people, get your fiber in. Veggies and fruits are full of it and water as well. The only time I get constipated is when I’m really stressed and anxious. But there’s no food cure for that one… haha.

    Have fun in LA! 😀

  14. I love your tips for “staying regular!” All three – fiber, water, and exercise – are super important to do just that.

  15. whitney says:

    thanks for sharing this recipe. my mom has bowel problems and i hope this can help her a little as well as help her eat breakfast.

  16. sony says:

    @Treacle234 I just wanted to know which type to use that’s all. May you recommend a brand for me to purchase because i have never used it. Thank u

  17. Emily says:

    Overexercising can make constipation worse, too. Exercise in a balanced way is helpful for regularity, but at least one day off per week is needed so your body has the chance to heal itself. Part of that healing process is shedding toxins.

  18. Libby says:

    You probably all drink loads of water anyway, but you might need a bit extra if you’re adding in psyllium – if there’s not enough water to keep everything moving through it can actually make constipation worse.

    1. Holly says:

      Totally agree, don’t over-do the psyllium as it can have the opposite effect and block you up.

      M fail safe is 5 prunes with breakfast- works everytime, or sugar free lollies lol.

  19. poupoune says:

    Psyllium is impossible to find in my country (I live in Europe). It’s like chia seeds : totally MIA. And it’s already hard to find flax seed & oat bran. To me, it should be essential in every grocery store.

    1. Marty says:

      Where in Europe are you living? Here in Germany, it’s actually quite easy to find, even in more regular stores. What is annoying is the ridiculously high price….

    2. eli says:

      I live in Europe too and I never had a problem finding flax seeds or psyllium. Isn´t there a store with healthy or organic foods in your town? Those would have it for sure.

    3. Mo says:

      In Europe too, and no problem here either to find flax seed or psyllium, so yeah: where in Europe are you, Poupoune?

  20. sony says:

    Howdy Cassey what type of oat bran should I use? Thank u;)

    1. Treacle234 says:

      @ Sony, What do you mean what type of oat bran? Isn’t there only one kind oat bran, just marketed under the name of a number of brands.
      @ Cassey, it’s amazing how many people fail to meet the minimum 20-25g fibre on a daily basis. It’s really easy to get enough soluble & insoluble fibre in the diet. One if the problem is, too many people are picky eaters. I had an adult client the other day stating that she doesn’t eat bright coloured foods on a whole such as orange, yellow, green, and red coloured foods because she doesn’t like how they look. ….sigh!

      1. Inès says:

        @Treacle234 You’re SO right. As a french person living in Dublin, I’m amazed to see how Irish people are picky with their food. My host-mother always complains about her constipation but doesn’t eat any fruits nor vegs. No wonder she is in pain…

        Thank Cassey, I’ll give her this recipe !