Alleviating Acute Constipation in Children: 5 Kid-Safe Foods to the Rescue!

Acute constipation in children can be a distressing experience for both parents and little ones. It often occurs during periods of stress or change (like starting a new school), dietary changes (like introducing solid foods), travel, medications, or the challenges of potty training. Finding fast relief is important.

Luckily, certain foods can help alleviate acute constipation. Let's explore five such foods and how you can incorporate them into your child's diet to provide relief.

1. Kiwi

Kiwi is delicious and packed with fibre and natural enzymes that promote healthy digestion. For children struggling with constipation, offering ripe kiwi slices as a snack or blending them into a smoothie can provide a gentle laxative effect. The vibrant colour and sweet-tart flavour make it appealing to most kids of all ages.

As a parent, this one has always been the winner in our house (that's why it got the number one spot). At least I am honest when I am biased.

2. Psyllium Husk

Psyllium husk is a fibre that absorbs water in the gut, forming a gel-like substance that softens stools and promotes regular bowel movements. For children, mixing a small amount of psyllium husk powder into yoghurt, oatmeal, or fruit purees can help alleviate constipation without significantly altering the taste. Ensure they drink plenty of water when consuming psyllium husk.

3. "P" Fruits (Plums, Pears, Prunes, Peaches)

"P" fruits like plums, pears, peaches and prunes are renowned for their natural laxative properties. Although they don't start with the letter 'P', apples, nectarines, and apricots also count.

These fruits are rich in fibre, sorbitol, and natural sugars that help soften stools and stimulate bowel movements. Serving them as whole fruits, purees, fruit pouches, or homemade fruit popsicles can be a tasty and effective way to relieve constipation in children.

4. Chia Seeds or Ground Flaxseeds

Both chia seeds and ground flaxseeds are excellent sources of fibre and omega-3 fatty acids, which can aid in bowel regularity. For children, chia seeds or ground flaxseeds can be sprinkled 1-2 tsp onto porridge (great for overnight oats) and yoghurt or added to baked goods like muffins or pancakes.

5. Coconut Oil

Coconut oil contains medium-chain triglycerides (MCTs) with mild laxative effects and can help lubricate the digestive tract. Incorporating coconut oil into cooking or baking or adding a teaspoon to cooked porridge can help relieve constipation in children.

A note on hydration:

Remember to keep your little ones well-hydrated, too. Water is essential to aid digestion and prevent constipation.

While these five foods can help alleviate acute constipation in children, it's crucial to remember that every child is unique, and individual responses may vary. Start with one at a time, and slowly build up serving size.

Additionally, if your child experiences chronic constipation, has blood in the stools, or has a fever, or if constipation persists despite dietary interventions, it's essential to consult with a paediatrician or paediatric dietitian. We can provide personalised guidance and rule out any underlying medical conditions contributing to constipation.

Acute constipation in children can normally be effectively managed with several dietary modifications. However, always prioritise your child's well-being and seek professional medical advice if you have any concerns about their digestive health. You can help your child find relief and enjoy optimal digestive health with the right approach and support.

Recipes to try

I have combined some of the above into easy recipes to simplify life. You can get the kids involved to help.

Pear (or Peach) Popsicles

You can make your fruit puree from scratch or use tinned fruit (ideally, choose ones in fruit juice; if you can't find those, you can use the ones in syrup and pour off most of the syrup if you want to reduce the sugar). If using tinned, you can blend in a food processor or cut into small pieces.

Fruit Puree

1. Dice the peaches or pears, leaving the skin on and discarding the core.

2. Add to a pot with water.

3. Cook until soft.

4. Blend until smooth.

To make popsicles, combine 1 cup of fruit puree with 1 tbsp melted coconut oil and freeze it in popsicle shapes.

Prune & Chia Energy balls

1 cup Pitted Prunes, chopped

1/4 cup oats

1/4 cup chia seeds

2 tbsp cocoa powder

2 tbsp smooth peanut butter or almond butter

1 tbsp coconut oil

1/2 cup unsweetened desiccated coconut or chocolate sprinkles

Place prunes, oats, chia seeds, cocoa powder, and almond butter in the mixture and pulse until combined. Add coconut oil and pulse until the mixture forms a ball and holds together.

Roll into 1 tbsp balls. Place coconut or sprinkles in shallow dish. Roll balls in coconut to coat.