Best Constipation-Fighting Foods to Help a Toddler Poop
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Constipation in toddlers can be challenging for both parents and little ones. If your toddler has been struggling with constipation, you are not alone! As a child feeding expert, I hear from parents daily looking for answers for effective and natural ways to alleviate their child's discomfort.
When it comes to constipation, a toddler's diet can make a huge difference, as certain foods can play a significant role in promoting healthy digestion and preventing constipation. By cultivating healthy eating habits early on, you can set the foundation for a happy and comfortable toddler digestive system.
In this blog post, we’ll go through some of the best foods to help with toddler constipation, address common concerns related to constipation in children, and discuss practical tips for parents seeking quick relief for their little ones.
Understanding Toddler Constipation
Constipation in toddlers is a common issue and can be caused by various factors, including a lack of fiber in their diet, too little water intake, and reluctance to use the potty during toilet training. Identifying the root cause is important when trying to help manage constipation.
The most common type of constipation in childhood is called functional constipation. It is defined as having hard, infrequent stools that are frequently difficult or painful to pass with no identifiable cause.
Constipation in Children—When to Worry
Here is how constipation (in children under the age of 4) is defined and how you know it’s time to get proactive:
Passing stools 2 or fewer times per week
OR at least two of the following symptoms for a month or longer:
At least 1 episode of incontinence per week
Excessive stool retention
Painful or hard bowel movements
Large, bulky stools
The presence of a large fecal mass in the rectum
Best Foods to Help with Constipation in Toddlers
A well-balanced and fiber-rich diet is one of the most effective ways to combat constipation and help your toddler poop fast. In general, constipation in toddlers is MUCH easier to prevent than it is to manage, so including some of these foods regularly in your toddler’s diet is a good idea. Including a moderate amount of healthy fats and fatty foods in your toddler's diet can also help lubricate the intestines and promote smoother bowel movements.
A healthy balanced lunch for kids
Incorporating these constipation-fighting foods into your toddler's diet can make a significant difference in their digestive health and help promote regular bowel movements.
Introduce these fiber-rich foods gradually, monitor your child's response, and consult a healthcare professional if you have concerns about constipation.
Apples, Pears, and Berries
Fruits are a super kid-friendly way to introduce fiber into your toddler's diet. Apples, pears, and berries, like raspberries and blackberries, are rich in soluble fiber, promoting healthy digestion. Dice them into bite-sized pieces or blend them into a smoothie for a delicious treat.
2. Whole Grains
Swap refined grains for whole grains to increase your toddler's fiber intake. Quinoa, farro, brown rice*, and oatmeal* are excellent choices. They not only provide essential nutrients but also contribute to softer stools. Prepare oatmeal with a dash of cinnamon and sprinkle of chia seeds* for added flavor and health benefits.
3. Prunes
Prunes* are renowned for their natural laxative properties. Packed with fiber, sorbitol, and antioxidants, prunes can soften stool and promote regular bowel movements. Too much can cause tummy trouble, though, so try to limit to no more than 1-2 servings daily. Additionally, including a small amount of pear nectar juice or prune juice in your toddler's diet (about 4 oz per day) can help soften stools and ease the passage of bowel movements.
4. Leafy Greens
Add nutrient-dense leafy greens like spinach and kale into your toddler's meals to boost fiber content. Spinach and kale can be added to smoothies, frittatas, or pasta dishes. These greens not only aid in digestion but also offer a variety of vitamins and minerals crucial for overall health.
Probiotics play a key role in maintaining gut health. Introduce yogurt with live cultures into your toddler's diet to allow the beneficial bacteria in yogurt to help regulate the digestive system and alleviate constipation. Opt for plain yogurt without any sweeteners; add fresh fruits for sweetness.
6. Fluid-Rich Foods
Staying hydrated is essential for a healthy digestive system. Foods with high water content, such as watermelon and cucumber, can increase fluid intake and promote softer stools. Slice them into fun shapes, or use these cute food picks* to make them appealing for your toddler.
7. Beans and Legumes
Beans and legumes are an excellent source of both fiber and protein. Kidney beans and lentils*, when incorporated into meals, can support digestive health. Try making this Vegetable Kidney Bean Stew or Lemon Tahini Lentil Soup for a tasty and nutritious meal.
8. Chia seeds and flax seeds
Chia seeds* and flax seeds* are nutrient-dense, high-fiber foods that offer various health benefits, including potential relief from constipation. Add a teaspoon of chia or ground flax seeds to your child's smoothies or yogurt, or incorporate chia or flax seeds into baked goods, such as muffins or pancakes, to enhance the fiber content of the meal. One of my favorite breakfasts is this tasty Mango Coconut Chia Seed Pudding.
** TOP TIP: Since chia and flax seeds absorb water that helps soften stools, it's important to ensure your child drinks plenty of water when consuming these seeds to maximize their beneficial effects on constipation.
Meal Plan for Constipated Child
Designing a well-balanced meal plan is key to preventing and helping alleviate constipation. As a registered pediatric dietitian, many parents in my private practice ask about good sources of fiber for toddlers, constipation causes, and what is the best diet for constipation.
Toddlers ideally should eat meals three times a day and 2-3 snacks daily, spaced about 2 to 3 hours apart. Try to incorporate a few of the fiber-rich foods listed above into each meal. Including a variety of fruits, vegetables, whole grains, healthy fats, and proteins in your toddler's daily meals and snacks will ensure they receive the necessary nutrients for successful digestion.
If you want more tips on toddler nutrition and feeding schedules, check out this post! And if you are struggling with a picky eater, download my FREE guide to picky eating or check out my Solve Picky Eating course.
Worst Foods for Toddler Constipation
When providing counsel for children dealing with constipation, I try to emphasize foods to incorporate rather than remove. However, when your child is struggling, it can be helpful to try limiting some foods that can worsen constipation.
Many processed foods, especially those high in sugar and low in fiber, such as fast food, packaged snacks, and sugary treats, can contribute to constipation.
While yogurt with probiotics can be beneficial, excessive consumption of certain dairy products, especially whole milk and cheese, may lead to constipation in some toddlers. Monitor your child's dairy intake and try to limit milk to no more than about 16-20 ounces per day.
While bananas are a healthy and nutritious fruit, they are also known to be binding and can contribute to constipation when consumed in excess, especially when they are unripe.
Refined grains found in white bread, rice, and pasta, as well as breakfast foods like pastries and doughnuts, lack the fiber and nutrients present in whole grains. These products can slow down digestion and contribute to constipation. Opt for whole-grain alternatives to promote better bowel movements.
Quick Toddler Constipation Tips for Parents
Hydration is Key: Ensure your toddler stays hydrated throughout the day. Water helps soften stools, making them easier to pass.
Consider Fiber Supplements: Consult with your pediatrician or registered dietitian about incorporating fiber supplements to help treat constipation if your child is constipated and dietary changes alone are insufficient.
Establish Regular Toilet Habits: Encourage your toddler to establish a routine for toilet habits, as consistency with toilet times can help regulate bowel movements.
Address Picky Eating: Picky eaters may struggle to get an adequate amount of fiber. Introduce new foods gradually, keep meal times positive, and be patient with their preferences while encouraging a diverse and nutritious diet through no-pressure, repeated food exposures.
Focus on physical activity: Encourage your toddler to get outside and stay active to help move things along in the digestive tract. Then, give a warm bath and belly massage for younger toddlers.
When to Worry About Constipation in Children
Sometimes, these types of lifestyle modifications aren’t enough to completely relieve the symptoms of constipation. If your child is dealing with persistently painful or infrequent poops, anal fissures, stools that are difficult to pass, chronic stomach aches, blood in their poop, or diarrhea/encopresis episodes, has concurrent medical conditions, it’s important to notify your trusted healthcare provider.
If constipation persists despite dietary changes and lifestyle adjustments, it's essential to consult with a healthcare professional, who may prescribe stool softeners or another solution to help make the toddler poop instantly. Chronic constipation may require further evaluation and intervention.
If you are looking for more tips for constipation, specifically in infants, check out this blog post on 5 Simple Baby Constipation Remedies.
Again, if you are concerned about your child’s eating habits and want to learn how to establish a healthy family feeding dynamic from the ground up, enroll in my pediatrician-endorsed online course, Solve Picky Eating, which includes 12 self-paced short video lessons, downloadable guides, and checklists to support you along your journey of growing healthy, intuitive, and adventurous eaters. And if you're looking for personalized nutrition support, I am also available for a virtual one-on-one consultation.
Thanks for reading!
