Foods To Help Relieve Kid’s Constipation

Is your child finding it difficult to go to the toilet?
Do they do small/hard rabbit-like poos?
Do they go to the toilet LESS than 3 times a week?
 
Then perhaps they have constipation, a condition I see in clinical practice often.

As a nutritionist specialising in kids’ constipation, the most common reasons I see for children who don’t go to the toilet effectively is that they don’t eat enough fibre OR they don’t drink enough water. Don’t worry! This can usually be easily rectified with simple and all-natural dietary changes.

In general, a diet rich in whole fruits, vegetables, grains and legumes will go a long way towards a healthy digestive system. In practice, we all know it’s not always easy (and sometimes impossible) to get our kids to eat their quinoa, brussel sprouts, and lentils. So I’ve put together this realistic guide to help parents with their children’s constipation through nutrition.

Kiwifruit 

Kiwifruit is not only a great source of fibre but also has the capacity to swell to 3 times its volume increasing its bulk and keeping kids regular – A swelling capacity better than psyllium! Plus, it naturally contains a digestive enzyme that breaks down protein.

Apples (skin on)

Apples contain both soluble and insoluble fibre. Soluble fibre absorbs water and helps to soften the stool while insoluble fibre adds bulk and helps to keep kids going to the toilet daily.

Oats

Oats are a great source of soluble fibre. One cup is equivalent to 8 grams of fibre which is just under half the daily recommended amount for children. A great breakfast for kids is porridge with grated apple, coconut flakes, walnuts and mixed berries.

Pineapple

Pineapple is a natural source of bromelain, a digestive enzyme that is important for helping the gut break down our food. 

Sweet Potato

Sweet potato is high in fibre and their naturally sweet flavour makes them appealing to kids. Try roasting sweet potato with the skin on to really boost your child’s fibre intake.

Avocado

Avocados are not only rich in nutrients but high in fibre with approximately 6-7 grams per half. Often a favourite for kids, the humble avo is versatile as an addition to a meal, a dip or spread, or “hidden” in a smoothie. – Hint; frozen avo works best hidden in a smoothie!

Water

While not technically a food, hydration is absolutely paramount for the smooth passing of a stool. I like to explain to kids that without water our intestines are “dry” making the stool hard to pass

We often have trouble as parents getting our kids to eat the foods they need for sufficient fibre intake. My top tips for fussy eaters with constipation include:

1. Include your child as much as possible in the decision-making process of what high-fibre foods they will eat today.  I always say for school lunches one fruit, one vegetable and then something from a packet so they get a variety of fibre.
2. Smoothies are a great way to pack a load of high-fibre fruits and even vegetables into a tasty and easy-to-consume meal.
3. Fresh or frozen berries make great high-fibre snacks that most kids will love. 
4. For a bit of crunch, unsalted nuts or popcorn can be an excellent additional source of fibre in children’s diets.
5. Ground seeds like chia or flax are a great way to “sneak” extra fibre into our kid’s food without them knowing.

While increasing your child’s intake of fibre and fluids is one side of the coin, reducing their intake of problem foods is the other. If your child is constipated, consider limiting or reducing their intake of the following:

• Excessive dairy from milk and cheese (it’s the number one trigger for constipation I see in kids!). Evidence shows there is a link between milk protein digestion and constipation, especially if children show other signs of atopy such as eczema and or rhinitis. (Note a child does not need their ‘milk’ after one year of age and should be hydrating with water.) 
• Highly processed foods such as potato chips, crackers and some breakfast cereals.
• Fatty fried foods like chicken nuggets, pizzas, fries and burgers.
• Sugary drinks and junk foods.
• Greasy meat dishes like bacon and sausages.