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Best Foods for Toddler Constipation

December 13, 2021 Plant-Based Juniors Leave a Comment

Foods for toddler constipation! Here are some natural foods to help kids poop. Plus, baby foods that help with constipation that work great for younger children.

prune puree in small jar with purple spoon next to plums and prunes

A constipated kid is a real pain in the butt.

Some of the most common signs of a constipated child can include difficulty going potty, straining, complaints of feeling full, bloated, abdominal cramps, and/or poop that is dry or hard.

While it’s normal for young kids to go through bouts of constipation, sometimes intervention is needed. If you have any concerns about your child’s bowel habits it’s always best to speak with your pediatrician.

At home, there are several natural ways to help encourage healthy bowel regularity for babies and toddlers, like the use of certain foods.

Fiber and Constipation

What’s the most important nutrient when it comes to constipation? Fiber!

Fiber is what helps give stool bulk and keep it moving – and it’s only found in plant foods.

So, not getting enough fiber from fruits, vegetables, and whole grains can encourage irregularities with bowel movements.

On the other hand, too much fiber can also be problematic for some kids and it’s a delicate balance. We recommend going slow when adding in additional fiber-rich foods, especially if your babe hasn’t been used to eating them often.

Be sure to offer water regularly to your babe as well, as hydration is key for healthy bowel habits. Keeping a water bottle available throughout the day is a good habit, especially if you’re increasing fiber intake.

Some great sources of fiber for kids include:

  • Whole grains
  • Beans
  • Lentils
  • Berries
  • Apples
  • Bananas
  • Carrots
  • Avocado
  • Sweet potatoes
  • Dates and prunes
  • Peas
  • Avocados
  • Chia, flax, and hemp seeds
  • Nut butters

Prebiotic fiber

One type of fiber that can be especially helpful is prebiotic fiber.

Prebiotics help feed the good bacteria in your gut microbiome, which can help improve digestive health.

One way they do this is by producing nutrients that ferment into beneficial short-chain fatty acids like butyrate, acetate, and propionate. These are especially good for your colon cells.

Some great sources of prebiotic fiber include bananas, apples, prunes, peaches, dates, pears, wheat bran, oats, barley, and flax seeds.

Sorbitol

Many of these same plant foods also contain sorbitol, which is a naturally occurring, sweet-tasting sugar alcohol.

Sorbitol is hyperosmotic, which is a fancy way of saying it helps draw water into the colon and act as a gentle laxative.

A few great sources of sorbitol include blackberries, raspberries, strawberries, apples, cherries, dates, and peaches.

Magnesium

Another helpful nutrient for bowel regularity is magnesium.

Some good sources of both fiber and magnesium include beans, peas, lentils, quinoa, leafy greens, and seeds.

We recommend starting slowly with small amounts of magnesium-rich foods if your babe isn’t used to eating them, to help with tolerance.

african american toddler boy eating a banana outside

A Note on Bananas

The role of bananas in constipation/diarrhea can be confusing.

When bananas are underripe {more green} they contain higher levels of resistant starch which acts like soluble fiber and can help with constipation AND diarrhea. Yup, that’s right. There’s evidence for both cases.

Ripe bananas are higher in sugar, but studies have also shown them to be helpful.

However, in a large study of IBS patients — bananas were one of the top reported problem foods. It’s worth repeating that while these foods may help, they also may not, depending on the individual.

Overall, you can try bananas and if you don’t see results for your babe, discontinue.

Prune Purée for Babies

When you’re in the trenches of baby and toddler constipation, we want to give you a quick hack to keep on hand: prune purée.

While this one is great for kids of all ages, we like it most for babies because of its consistency.

This prune purée can be enjoyed on its own or stirred into yogurt or baby cereal. For baby-led weaning, you can offer it on preloaded spoons or on toast strips.

Why does it work so well? In addition to fiber, prunes contain sorbitol, which gives them that gentle laxative effect perfect for little tummies.

How to make it

  1. Place pitted prunes (about 10, you’ll need enough to fit in a blender or processor) in a glass bowl and cover with warm water. This makes it easier to blend!
  2. Remove prunes from bowl, discard water and add to a blender or small food processor along with 1/3 cup of water.
  3. Purée until smooth, adding more water as needed.

Note that if your babe isn’t a fan of prunes, soft pears work in a similar fashion!

image taken behind young boy in jeans and grey t-shirt holding toilet paper walking to the bathroom

When Constipation Requires More Attention

Chronic constipation may be a sign of an underlying condition.

Consult with your pediatrician immediately if the constipation is accompanied by fever, not eating, blood in the stool, abdominal swelling, weight loss, excessive pain during bowel movements, or rectal prolapse.

Constipation is a common experience with little kids, so don’t panic if you’re experiencing this with your babe. We recommend keeping plenty of foods to help kids poop on hand, and don’t forget to hydrate.

Chime In: What natural methods have helped your baby or toddler with constipation? Share other ideas below!

If you found this post helpful, we think you should read these too:

  • Foods to Keep Your Toddler Hydrated
  • How to Help Your Picky Eater
  • Foods to Avoid When Starting Solids
  • Plant Based Allergy Alternatives

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