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Fix Kids Constipation with Real Food (Naturally and Quick!)

Manage your kid’s constipation and get quick relief with real foods! This is what I would give my kids!

Is your kid backed up? Going “number two” infrequently? I bet you want to know how to get rid of these symptoms of constipation. And not with a stool softener, but with a food-based approach…at least initially.

Constipation in kids is distracting…for everyone. As a pediatric dietitian, I believe the best way to start out managing it is by using real foods, mostly centered around a high-fiber diet.

As your first strategy, many toddlers and kids will be able to move those difficult-to-pass stools, and get back to normal bowel movements (literally, and figuratively).

In this article, we’ll talk about the difference between constipation and normal bowel movements, why kids get constipated, and safe techniques to use such as natural laxatives, stool softener foods, and other natural remedies.

A guide for natural constipation relief in kids.

Signs of Constipation in Kids

Kate’s son used to “get sick” right after eating breakfast and just before he boarded the bus for school. Nary a morning passed that he didn’t complain of a tummy ache.

Kate thought he was lactose intolerant since his tummy aches seemed to happen after he ate cereal with milk. Eventually, she took him to the doctor and an ultrasound was done.

The verdict? He had chronic constipation.

It turns out her son was trying NOT to go during the day at school. And, he wasn’t taking the time in the morning to go to the bathroom.

When she came to me, Kate was clear she wanted to relieve her son’s constipation. But she wanted to know whether she could use natural laxatives for her child, and which ways were most effective to quickly relieve his severe constipation.

She wanted to know which foods could help his constipation. So, we got to work. We targeted strategies, including a change in her son’s diet to bring in more food-oriented laxatives such as fresh fruit, high-fiber foods, and plenty of water.

With some additional bowel training, Kate’s son was able to get back on course.

Prevalence in Kids

Did you know about 3 to 5% of general pediatric office visits are due to constipation complaints? Thirty percent of all referrals to pediatric gastroenterologists are for constipation, according to UptoDate.

Constipation is common in kids, and I am seeing it more and more in my practice. It happens when a child (or adult) has infrequent stools or is unable to, or has difficulty passing stool.

Typically, this is due to hardened stool, which can occur for several reasons, including poor diet, dehydration, medications, or a medical problem.

I will be focusing on a real food approach using foods that are considered natural laxatives. 

[If your child has a more serious issue with chronic or long-term constipation, you may need a combination of medication like stimulant laxatives and lifestyle approaches, which should be discussed and guided by your doctor.]

The Bristol Stool Form Scale by Rome Foundation, 2020
The Bristol Stool Form Scale by Rome Foundation, 2020

What is a Normal Bowel Movement?

If your child passes a bowel movement once or twice per day, or even up to once every 2-3 days, without discomfort or pain, he or she is considered to have normal bowel movements and good bowel habits.

What is Not Normal? Rome IV Diagnostic Criteria for Chronic Constipation

To objectively identify chronic constipation, healthcare professionals look at the Rome IV diagnostic criteria, which were established by expert consensus outlining the following:

Your child has suffered for at least 3 months (and the symptoms started at least 6 months ago) with at least two of the following symptoms: 

  • lumpy or hard stools in more than one out of four bowel movements
  • straining during these movements
  • a feeling that there is more stool to pass but he is unable to pass it
  • a sense of blockage preventing the passage of stool
  • needing help to remove stool (manual extraction or stimulation)
  • less than 3 spontaneous bowel movements per week
  • rare instances of loose stools (even with use of laxatives)

My Child Has Diarrhea and Soils Their Pants

Sometimes constipated kids have diarrhea, which can be very confusing for parents. This is called encopresis.

Encopresis happens when stool is withheld in the intestinal tract and grows very large, stretching the rectum. Over time, the feeling of having to go may become dulled and your child may not realize he needs to pass a bowel movement.

Sometimes, liquid stool makes its way around the large, hard stool in the rectum and leaks out into the underwear. It often looks like diarrhea but is really a side effect of significant chronic constipation.

Signs of constipation in kids.

4 Reasons for Constipation

There are four main reasons your child might be prone to constipation. They include diet, illness, withholding, and lifestyle changes.

Let’s take a look at each one.

1. Diet

In infants, constipation is rarely a problem, but it can crop up when you start giving your baby solid foods. This is due to the intestinal tract adapting to the digestion and processing of a more complex food-based diet.

Adding a bit of fruit juice or more water to the diet can help make this transition easier, soften the stools, and make them easier to pass. I had to do this with one of my kiddos when we transitioned off breastmilk and onto a food-based diet.

In older kids, diet is often the culprit. A lack of fiber and not enough fluids are two of the most common culprits of constipation.

It can occur when kids are picky and have a limited diet like when toddlers stop eating vegetables. These contain quite a bit of fiber and eliminating them from the diet can lead to a back up.

Also, if you haven’t introduced whole grains yet, your toddler’s diet may be low in fiber. Foods that cause constipation such as those with little fiber including dairy products, or too many processed foods, may not support normal bowel movements.

Additionally, when kids don’t drink enough water in the diet (from liquids and/or fruit and veggies), this can lead to problems.

2. Illness

Low food and fluid intake due to an illness can throw regular bowel movements off track. Thankfully, this is most likely temporary.

Medications may also cause constipation. Kids with thyroid problems may be more likely to be constipated.

3. Withholding Stool (Trying Not to Go #2)

There are many reasons children may withhold their stools. Fear of pain associated with passing stool , a desire to be independent or have control over visits to the potty (common during the toddler years), distractions, too busy playing, or being afraid to go to the bathroom outside of the home (at school, friend’s house, camp, etc) are all reasons.

Withholding can lead to constipation and may even contribute to encopresis.

4. Changes in Routine, Environment, or Added Stress

Moving, starting a new school, re-starting school, traveling, or difficult relationships are just some of the everyday life occurrences that may throw some children off.

If untreated, constipation may get worse, leading to a need for regular medications or an enema to eliminate stool.

Natural laxatives for kids to help cure constipation

Treating Constipation with Real Foods

The goal of treatment is to offer natural relief and re-establish normal stooling patterns. There are several ways to treat constipation naturally.

The method used will depend on your child’s age and how serious the problem is. First and foremost, I suggest you try using natural laxatives coming from food.

Establishing a healthy diet and lifestyle will support your child’s regularity. In fact, this will help every child.

In severe cases, medications may be prescribed to “clean out” your child’s intestinal tract.

Some medications soften the stool. These are known as stool softeners (such as Miralax, a stimulant laxative).

Other medications help clear out the stool (an enema). You should always consult with your pediatrician before giving over-the-counter stool softeners or enemas to your child.

Fiber and Constipation

You probably already know a high-fiber diet, which includes both insoluble fibers and soluble fibers, is key to keeping the digestive system working normally.

Fiber makes your child’s stool easier to pass.

What is insoluble fiber?

Insoluble fibers are fiber sources that are not dissolvable in water. They add bulk to your child’s stool, such as wheat bran and vegetables.

What is soluble fiber?

Soluble fibers dissolve in water. They help lower cholesterol and keep blood sugar levels normal.

Foods such as oats, barley, and fruit are sources of soluble fiber.

Fiber adds bulk and draws water into the stool, making it softer and helping it move through the intestine. However, bulking your child’s diet up with fiber may not always work initially. In fact, a high-fiber diet may make constipation worse in some children.

Added fiber may add too much bulk to the stool, stretching the rectum and colon and interfering with the sense of needing to go, especially in children who tend to withhold their stool.

Your child should drink plenty of fluids, especially when increasing fiber intake. Exercise is also beneficial. A sedentary lifestyle, encourages fewer bowel movements.

Warning: If your child is “clogged up,” extra fiber combined with poor water and fluid intake can lead to an impaction. This worsens constipation and blocks the intestinal tract.

An enema may be needed in this situation, so consult with your pediatrician.

How Much Fiber Do Kids Need?

The American Academy of Pediatrics (AAP) recommends that children get enough fiber in their diet.

Here’s a quick and dirty calculation to determine how much fiber your child should get—as a minimum—each day:

Age + 5 grams of fiber = total daily fiber

So, a 2-year-old would need 7 grams of fiber per day; an 8-year-old would need 13 grams of fiber per day.

Other guidelines are as follows:

A person needs 14 grams of fiber per 1,000 calories.

And still other guidelines:

  • 1 to 3-year-olds should get about 19 g of fiber each day
  • 4 to 8-year-olds should get about 25 g of fiber each day
  • 9 to 13-year-old girls should get about 26 g of fiber each day
  • 9 to 13-year-old boys should get about 31 g of fiber each day
  • 14 to 18-year-old girls should get about 26 g of fiber each day
  • 14 to 18-year-old boys should get about 38 g of fiber each day

Managing Constipation with a Diet Plan

Here are some tips for getting started with improving your child’s stool frequency:

  1. Target five age-appropriate servings of fruits and veggies each day –this will give fiber and water together.
  2. Frequently serve high-fiber foods like fruits and veggies, leaving the skin on (prunes, plums, berries, beans, and cruciferous veggies like broccoli, and cauliflower).
  3. Swap refined grains like white bread and white pasta to whole grain versions such as whole wheat bread, brown rice, whole wheat pasta, and fiber-rich cereals.
  4. Add beans to your meals such as kidney, black or pinto beans.
  5. Make sure your child is drinking enough water every day, and an extra cup or two won’t hurt.
  6. Consider a children’s probiotic, but discuss it with your doctor first.
  7. Add probiotic foods to the diet.
real foods list for quick relief of kids constipation

Food as a Natural Laxative for Children 

Several foods act as natural laxatives for kids. Foods that help with constipation tend to be higher in fiber and interact with the gut with a laxative effect. Many of these foods are easy to find and a simple home remedy for constipation you can find in the grocery store.

Start with food first!

1. Pear Nectar

Fruit nectars are different from fruit juices. Juices that are labeled 100% fruit juice are just that—100% juice. Nectars, on the other hand, may contain added sugar or the addition of other juices.

Because of this, nectars have a higher osmotic load, increasing the amount of water coming into the intestine and helping stimulate a bowel movement. I suggest this as a quick home remedy for all my families who deal with chronic constipation.

I’ve seen it work in children who are non-mobile due to a medical condition such as cerebral palsy, developmental delay, or another mobility constraint.

Tip: Warm up the nectar for additional movement potential.

2. Berries

The seeds on berries like strawberries add roughage and bulk to stools.

3. Cherries or Apricots

These fruits are high in fiber.

Apricots also contain sorbitol, which may have a natural laxative effect.

4. Seeds

Sesame, poppy, flax, and chia are some examples of seeds. They add a punch of fiber to food. Add them to cereal, or grind them in a coffee bean grinder and mix them into hot cereal such as oatmeal. Layer atop cold high fiber cereal or yogurt.

5. Prunes

I used this with my first child! I added an ounce of prune juice to her formula every day as we were transitioning to solid food, just to keep things moving along.

Use prune puree or prune juice—they are both high in fiber. Did you know that 1 cup of prune juice contains about 3 grams of fiber?

6. Molasses

Molasses syrup is a good source of magnesium, which can act as a bowel stimulant. Mix some molasses into smoothies and hot cereal.

7. Beans and Lentils

You know these are high in fiber, now you just need to figure out how to work them in your child’s diet! Try including beans and lentils in salads, soups, quesadillas, and bean dip.

8. Whole Grains

You can find whole grains in plenty of foods: oatmeal, barley, quinoa, cold cereal, breads, crackers, and more. Start shifting your refined grains over to whole-grain foods for extra fiber.

9. Bread and Cereals

Not sure which cereals to buy? I’ve got an article on what I consider the best cereals for kids  — they are high-fiber, low-sugar cereals. Don’t forget to look at the serving size!

Target at least 2 grams of fiber per serving.

10. Dried Fruit

Raisins are a standout, as they have tartaric acid. Researchers have found that one small box of raisins per day helped to increase transit time in the gut (translated: bowel contents traveled faster through the intestine).

11. Nuts

Fibrous and fabulous. If your child isn’t allergic, dig in! Always offer age-appropriate forms of nuts, especially to younger children.

Should My Child Use a Fiber Supplement?

Many parents ask if fiber supplements would be helpful for their child. And for some kids, they can be. BeneFiber and Metamucil are examples.

However, it’s important to know that any fiber supplement can make constipation worse. They may be dehydrating, potentially encouraging constipation. Check with your doctor before using them.

Other Food-Based Stool Softeners for Kids 

In addition to real food sources, there are other lifestyle and food considerations for helping your child have a normal BM.

Good Old-Fashioned Water

Children should drink enough water and consume plenty of other sources of fluid, such as juicy fruit and soups. Watch out for the sugar content of beverages though!

Mint Tea

If your child is willing to drink hot tea, perhaps a mint tea would help. Menthol is known to relax muscles. The entire gastrointestinal tract is one long muscle!

Senna Tea for Kids (with a Warning!)

Herbal preparations of senna such as senna tea are not regulated by the FDA or proven safe for children. They could be contaminated and harmful to your child.

Senna is found in tablets or syrup form, such as Ex-Lax or Senekot, and may be used with children who have encopresis. ONLY use this under the guidance of your doctor.

Are Probiotics Good for Constipated Kids?

There is little evidence in favor of probiotics as a cure for constipation, however, anecdotally, I have heard from patients that it can help soften and regulate bowel movements. We need more research in this area.

Consider using these 6 kid-friendly fermented foods you can find in the fridge, as they contain probiotics. Or, check out my review of several probiotic brands for kids.

Do Dairy Products Cause Constipation?

Removal of dairy may help relieve a child’s constipation. I suggest trying this for two weeks, and if you see improvement, continue a dairy-free diet.

You will need to substitute a fortified, non-dairy substitute, like soy milk so that your child gets a good source of calcium and vitamin D.

If your child is a big drinker, but down to two to three cups of dairy per day (that’s 16 – 24 ounces per day), as more than that could be contributing to constipation.

Home Remedies

To sum up constipation management in children using food, here are a few things to keep in mind:

  • Add foods that naturally have more liquid to them, like juicy fruits.
  • Work on a drinking water habit – it helps with hydration and constipation.
  • Watch out for foods that may be constipating for your child, such as milk or dairy products, bananas, and rice-based foods like rice cakes or Rice Krispie treats (they have a very low fiber content).
  • Add foods that are natural laxatives, like whole grain breads and cereals, or berries. 
the nourished child blueprint class

Need More Help?

Preventing constipation is the key to avoiding this issue and that begins with a healthy diet.

My program, The Nourished Child Blueprint, helps you set up a balanced and nutritious food system that is full of fiber! 

Toddler Constipation | Easy, Toddler-Friendly High Fiber Foods
Kids Healthy Habits quiz

Original publication 2016 | Updated April, 2024

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