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.

Foods To Help Relieve Kid's Constipation

7 Foods Kids Love To Eat That Ease Constipation

Most people will be familiar with the concept that fibre is good for our digestive systems. The reason for this is that fibre is food for the good bacteria in our gut which is one of the main ways our bodies digest our food. The “bulk” of fibre also acts like a broom through our intestines, cleaning out our insides and keeping us regular.

Here are 7 foods I would suggest adding to your child’s diet (and yours – if you are also experiencing the same symptoms!).
While this list isn’t exhaustive it’s a great start, and importantly these foods are inexpensive and easy to include in to your child’s diet.


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 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 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.


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!


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

Oatmeal porridge in a bowl

My Tips For Fussy Eaters With Constipation

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.
Healthy appetizing red smoothie dessert in glasses

Foods to Reduce if Your Child is Constipated

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.
foods to avoid for kids with constipation

Before eliminating food groups it is always best to consult with an experienced practitioner who can undertake some testing with your child. 

Non-invasive tests such as stool testing will enable us to see what your child’s gastrointestinal terrain looks like and create a plan to improve digestive health. I will always refer to a GP or Paediatrician if I feel there is more to investigate. 

Looking For Help With Your Child’s Digestive Health?

I offer personalised advice and treatment to parents and their children aged 2 and above through convenient and effective online consultations. I will work with you and your child to find the underlying cause of their digestive problems and provide a personalised action plan for lasting digestive health.

With over 14 years as a nutritionist specialising in kids’ digestion and gut health, I’ve helped many families (including my own) to overcome digestive disorders using natural food and targeted supplements. I hold a current working with children check and make it a priority to include them as much as possible, ensuring they feel comfortable and making the process fun and stress-free.


Sonya Reynolds, nutritionist and wellness coach portrait

About Sonya 

Sonya Reynolds is a Sydney-based degree certified Nutritionist and Life Coach with over 16 years of experience. Sonya uses a holistic approach to help her clients achieve their health and wellbeing goals by combining natural nutrition and wellness coaching.

Sonya provides holistic online nutrition and coaching consultation to clients in Sydney and throughout Australia.

Important Dietary Interventions For Epilepsy

I wrote this article for fx Medicine (read the article here) because this is the type of resource I was looking for when my daughter was first diagnosed with epilepsy but couldn't find it. I didn’t want to write just another Blog that was non-referenced so I provided...

Food as Complimentary Medicine

I am a huge proponent of food as complementary medicine. I’ve not only seen the turnaround in my daughter after implementing Ketogenic and Modified Atkins Diets but have also helped numerous other families to use food to help manage their child’s epilepsy. What I...

Vitamin and Mineral Supplements for Epilepsy

Common epilepsy medications can cause a significant amount of nutritional deficiencies in children among their side effects. I look to use supplements to counter the depletion of key vitamins and minerals, manage mood and behaviour, and support health and function in...

Food as Medicine; Green Tea for Teeth and Gum Health

Are you looking for an easy and delicious way to improve your oral health? Look no further than green tea! Studies have shown that this popular beverage can have a significant impact on preventing periodontal disease and tooth decay. In this article, we'll explore the...

Could Secretory IgA be the Key to Solving Your Gut Problems?

Secretory IgA (SIgA) is the most abundant immunoglobulin (also known as antibodies) in the body and if you are low in SIgA you may experience an array of gut health issues

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'...

What You Need To Know About Zinc Deficiency

Do you know any of the signs of zinc deficiency? I notice zinc deficiency in my clinic all of the time, and it’s not surprising seeing as zinc is used in over 300 different reactions in the body.  It plays important roles in the body such as growth and development,...

Does Your Body Have a Set Point Weight and Can You Change It?

Have you noticed that your body weight stays relatively stable, although perhaps a little higher than what you feel is comfortable? Many of my clients say to me “if I could just lose 2-5 kilos I would be at my ideal weight”. If this rings a bell you might be...

Why Am I Not Losing Weight? 7 Nutrition and Lifestyle Mistakes

I have seen a lot of diet fads come and go. Whenever something comes into vogue I do the research to review the pros and cons and identify what can be incorporated into my fat loss program to ensure the best results for my clients.   I specialise in women’s weight...

How To Advocate For Your Child With Additional Needs – Podcast

[button link=""...

Using Keto Nutrition for Childhood Epilepsy – Podcast

I recently sat down with Wellness by Designs Podcast host Andrew Whitfield Cook to discuss the role of a modified ketogenic...