Fit as a Mama Bear

Helping make fitness, healthy food and natural living PRACTICAL for busy moms!

  • Home
  • Start Here
  • Recipes
    • Snacks
    • Breakfast
    • Smoothies
    • Main Meals
    • Desserts
  • Motherhood
    • Healthy Pregnancy
  • DIY
  • Get Fit
    • Full Body Workouts At Home For Moms
    • Basic Weight Loss Calculator
  • Healthy Living
  • Podcast
  • Shop
    • Organic Beauty Products
    • Energizing Coffee
    • Diy Beauty Ingredients
    • Pantry Ingredients

Disclosure: I have an advertisement relationship with the stores and ads in this post. Check out my disclaimer here.

You are here: Home / Healthy Living / Foods For Constipation In Kids

Last Updated on Sep 17th, 2019 fitasamamabear

Foods For Constipation In Kids

I’ve noticed a trend lately and it has to do with poop! Many kids are struggling to poop daily due to pain, constipation or fear (which I’ll touch on briefly). And as a mama, it sucks watching your kids struggle with bathroom issues- but there are a few things you can do to help! And many of them involve food for constipation! I’ve written about toddlers and food before (like this post on foods every toddler should have in their diet) but the truth is, food plays a huge role in the whole pooping situation (go figure right). So below are some tips and tricks you can utilize to hopefully help out your little ones!

Foods to help relieve constipation in kids

Pooping one of those things rarely spoken about unless you’re a parent- and then it’s discussed in depth. But the truth is, kids and toddlers are not the only ones who struggle with a healthy bathroom schedule. Many adults only have bowel movements every couple of days which actually isn’t healthy in the grand scheme of things.

But back to kids, toddlers and how to help prevent constipation naturally.

Unless there is an underlying cause or problem, there’s a few main reasons kids don’t poop regularly.

Their Poop Is Hard

If a kids poop is so dense that it’s hard to pass, they may revert to holding it to delay pain. This one breaks my heart truthfully because no toddler she be in pain from poop!

They’re Shy Or Scared

If kids have passed a hard stool before they may not want to do so again and resolve to hold it in. Or, if they had a bad poop experience it could make them subconsciously hold it.

They’re Genuinely Constipated

This is where food plays a huge role but it could be that your toddler is actually constipated and while they want to poop they can’t. I know there are child laxatives to help this issue but before resorting to over the counter choices give some of my tricks a try!

They’re Growing

When kids are going through major growth spurts their poop schedule may be off for a few days. This is because the body is literally retaining as much fuel and nutrients as possible and doesn’t have much left over to expel. This shouldn’t happen often but it will happen- so sometimes patience is key.

Too Much Protein

So while I love protein I will be the first to admit that it’s a bit more challenging to digest. I first noticed this with clients who were competing in figure competitions. High protein diets are amazing to keep you lean but that extra boost in protein can cause some digestive issues and constipation is one of them. It takes a little bit for your body to get used to digesting all of the protein and it tends to make stools a bit harder. So double check that your little one isn’t consuming too much protein for their system! This alone can help relieve constipation in toddlers.

I’m sure there’s a few other reasons regarding poop but those are the main ones I’ve come across. So that leads in to… what can you, as parents do about it?

A lot!

This is going to come as a shock and I apologize (somewhat) for anyone I offend. Buuuttt… with a poor diet comes poor poop habits.

Meaning, if the primary foods in your child’s diet come from processed sources (breads, cereals, bars etc) they may have a harder time passing their stools due to hard poop versus if their diet had more water and fibrous bases.

I know I know- kids are horrible to feed sometimes! They like what they like. If you’re struggling to get your kids to eat healthier foods, check out this blog post on “How To Hide Veggies So Your Toddler Eats Them“

Healthy carrot spice muffins

The first step to any issue is to target the solution and not just the symptom.

But like I said, there are foods for constipation that help loosen up stools naturally and get bathroom habits moving!

Constipation Solution #1 Flaxseed

Flax is a wonderful little seed full of healthy fats and… fiber (so one of my favorite foods for constipation!)! Flaxseed has been shown to soften the stool as well as have a milk laxative effect. So on top of getting in an amazing source of fat (specifically omega three’s) it can also help relieve any lingering stools for your toddler.

Start small with flaxseed, most adults should start with 1 tablespoon at a time and work up to three as their bodies get accustom to it. With kids I’d suggest starting with a teaspoon only and see how they respond after a few days. You can add flaxseed to smoothies, yogurt, eggs or muffins so it’s extremely easy to sneak it in.

 

Solution #1 Coconut

Have you ever been to an all inclusive resort and have the bartender tell you not to drink too many of the “Bahama Mamas” because you’ll have tummy issues? The first time this happened to me I was beyond confused. I later learned it was because they contained coconut milk!

Coconut granola bowl

Coconuts are one of my all time favorites foods (which makes me laugh that they’re one of the best foods for constipation!)I honestly absolutely adore them but they definitely have a mild laxative effect when you’re not used to them.

My advice would be to start with coconut milk and if that doesn’t take to try the water. I’ve found that different bodies respond to the slightly different ways  they’re made. Both coconut milk and coconut water are easily added to smoothies and the milk especially makes everything creamy (oatmeal, yogurt etc)

 

Solution #3 Chia Seeds

Another amazing whole food source. Chia seeds, when combined with water create a gel like substance that moves easily through your colon. They’re a great source of fiber and healthy fats (and this banana chia pudding makes them easy to convince a toddler to eat them!)

Homemade Chocolate Banana Chia Pudding

These little seeds are honestly a wonder seed and I think just about everyone should have them their diet. If you need help finding ways to sneak them in, check out this post.

 

While the foods above are great sources to help relieve any back up issues, I always give a few more tips when it comes to pooping:

Up Your Water Intake

Water is essential to keep your digestive track flowing and going. If your little one isn’t a water drinker chances are their stool are a bit dense. Boost their water intake (no milk, water) and give their body a bit more hydration to help things move along (here’s a few tips on how to boost their intake) this is a great time too to transition them from juice to more fueling liquids.

Rock Probiotics

Gut health in general is a great indicator of overall health. Replenish the gut flora with probiotics and fermented foods as much as possible. This isn’t to say you need to constantly take a probiotic but when things get backed up or more illnesses hit than normal it’s a good idea.

Fermented foods especially help keep your gut flora up to par. Sauerkraut, pickles, kimchi, miso etc are all great sources.

Eat Less Processed Food

I know, I know… kids! But reducing the amount of processed foods your toddler eats will help keep their systems on par.  Focus as much as you can on wholesome food sources like fruits, vegetables and grains (oats, quinoa etc). Foods for constipation isn’t just limited to what you put in your diet but also what you take out​

Side note: Note: all of these health boosting ingredients can be purchased through my favorite retailer Well.ca– and the best part is that they offer free shipping!

 

Don’t forget to pin these foods for constipation!

Foods for constipation

Watching your toddler or child struggle to poop is heart breaking! And the last thing you want them to do is to fear going to the bathroom. Looking into foods for constipation and focusing on a whole food diet can go a long way. If you still need help, give the three foods above a shot to help loosen up the stools and move them along naturally.

 

Looking for more healthy tips? Here’s How to Build A Better Green Shake & Three Foods Every Toddler Should Have In their Diet

Shakes and smoothies are a simple way to keep you full and give you a healthy boost! They make the perfect snack or breakfast. Here's a few tips to make tasty & healthy smoothies

Keeping your kids healthy and full of nutritious food can be a full time job for a mom. These three foods are filled with health benefits and should be in every toddlers diet to provide optimal development.

Related Posts:

  • How To Get Kids To Start Eating HealthyHow To Get Kids To Start Eating Healthy
  • Strawberry Pineapple Smoothie With Coconut WhipStrawberry Pineapple Smoothie With Coconut Whip
  • Toddler Temper Tantrums- 8 Ways To Stop ThemToddler Temper Tantrums- 8 Ways To Stop Them
Last updated on 09/17/2019

Filed Under: Healthy Living Tagged With: bathroom, food, kids, laxative, nutrition

Comments

  1. Daniela says

    02/08/2018 at 3:13 pm

    These are really helpful! I’ve been giving my kids probiotics since they were babies and my 19 month old loves sauerkraut!

    Reply
    • fitasamamabear says

      02/08/2018 at 7:36 pm

      Holy cripes way to go mama! My daughter loves sauerkraut too it makes me smirk every time!

      Reply
  2. Carol Little R.H. @studiobotanica says

    02/08/2018 at 3:56 pm

    GREAT ideas! Thanks for sharing!! I have a super CHIA pudding recipe that kids love.. LMK if you’d like it Shelby!
    Will definitely pass along to some of my clients — and pin!
    We are all happier with a functioning digestive system. HAHA Herbalists talk about poop a lot.. (giggle)

    Reply
    • fitasamamabear says

      02/08/2018 at 7:37 pm

      Mmm I could live off chia pudding sometimes.. pass me the recipe! Digestive stress sucks so it needs to be talked about! Between nutrition coaching and strength coaching and parenting I talk about poop.. a lot haha

      Reply
  3. Melissa @Real Nutritious Living says

    02/08/2018 at 6:40 pm

    YES! The right food it so key. Great tips!

    Reply
    • fitasamamabear says

      02/08/2018 at 7:37 pm

      It makes a huge difference!

      Reply
  4. linda spiker says

    02/08/2018 at 10:53 pm

    Great suggestions. Magnesium is a quick and efficient way to move things along too!

    Reply
    • fitasamamabear says

      02/09/2018 at 8:25 pm

      Yes! Magnesium works beautifully especially (I find) applied to the bottom of the feet

      Reply
  5. Jessica Levinson says

    02/09/2018 at 2:41 am

    This post is so thorough and helpful! Great tips for relieving constipation in kids.

    Reply
    • fitasamamabear says

      02/09/2018 at 8:27 pm

      Thank you! Nutrition can go a long way 🙂

      Reply

Trackbacks

  1. Healthy Berry Watermelon Smoothie - Fit as a Mama Bear says:
    06/18/2018 at 11:39 pm

    […] water in large amounts can be a laxative when you’re not used to it (check out this post on getting kids to poop!). So before you go downing smoothie after smoothie just keep that in mind […]

    Reply
  2. Strawberry Pineapple Smoothie With Coconut Whip - Fit as a Mama Bear says:
    02/16/2019 at 2:25 am

    […] milk and flaxseeds when you’re not used to them can have a “loosening” effect on stools (learn more about foods that help you poop here). Once you work them into your daily diet this isn’t an issue but if you’ve never had them […]

    Reply
  3. Healthy Cranberry Apple  Smoothie - Fit as a Mama Bear says:
    02/16/2019 at 2:27 am

    […] top of that, flaxseed is great for “staying regular” (check out this post on how to help kids poop!) and reducing […]

    Reply
  4. How To Make Homemade Energy Balls + The Best Recipe Ever - Fit as a Mama Bear says:
    02/16/2019 at 2:28 am

    […] Dates are also a great source of fiber and help keep kids (and adults!) “regular”. For tips and tricks on helping kids poop, you can check out this blog post. […]

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Primally Pure Natural Deodorant that works

About Me

About Me

Hey There! I’m Shelby, a Certified Strength Coach (CSCS) and certified nutrition coach (PN) in everyday life as well as mama to two beautiful girls! I’m a chronic foodie, workout junkie and feeder of stray cats. I love heavy lifting but am a firm believer that as a mama you’ve got to do whatever the hell that works FOR YOU and I’m here to give you a few ideas. I believe food is fuel but indulgences are a must because well, as you’ll see… I’m a chocolate fiend!

Categories

RSS Fit As A Mama Bear Podcast

  • How To Start Eating Real Food (and make it practical for busy moms!)

Don't Miss a Post!
Get the Weekly Newsletter Sent Right to Your Inbox!

Top Post:

  • Pinterest image with text: homemade raspberry mocktail in a mason jar with fruit behind it Five Tasty, Healthy Pregnancy Mocktails For Summertime
  • Homemade body butter photos in different jars and text. The Do’s & Don’ts Of Natural Skincare Products
  • Four images of homemade bath bombs, the first of the bath bombs complete and being held and the other three of in process images making the bath bombs. How To Make Bath Bombs- Tips & Tricks
  • 6 Hip Exercises You Should Do While Pregnant
  • Pinterest image with text: yogurt pancakes on plate with jam on top and maple syrup behind in ramekin High Protein Yogurt Pancakes
Use Code mamabearfit For Discount
Use Code mamabear15 For Discount

Get the Newsletter

Sign up and get weekly updates sent right to your inbox!

DISCLAIMERS As an Amazon Associate I earn from qualifying purchases.
The content on Fit as a Mama Bear is provided for educational and informational purposes only and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented here. Statements on this website have not been evaluated by the Food and Drug Administration. No products mentioned are intended to diagnose, treat, cure or prevent disease.

  • Contact
  • Podcast Guest
  • Work With Me
  • Disclaimer
  • Privacy Policy
  • Comment Policy
  • Advertise
DISCLAIMERS As an Amazon Associate I earn from qualifying purchases.The content on Fit as a Mama Bear is provided for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented here. Statements on this website have not been evaluated by the Food and Drug Administration. No products mentioned are intended to diagnose, treat, cure or prevent disease.
We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it.OkPrivacy policy