Constipation often causes discomfort in children due to the infrequent passage of stools. Even stools that pass tend to be dry, hard, and even painful to expel (1). According to The US Department of Health and Human Services, one out of 20 visits to a pediatrician is due to constipation (2).
Most cases of constipation seldom require medical intervention, as changes in the child’s diet could provide relief. Eating a well-balanced diet containing high-fiber foods, foods high in magnesium, like coconut water, and drinking plenty of water can play a significant role in relieving constipation.
This post tells you about various foods for constipation that you can serve to children/teens for relieving constipation effectively.
26 Foods To Help Relieve Constipation In Children
According to the American Academy of Pediatrics, “fiber keeps things moving in the digestive tract.” A diet with adequate fiber helps in smooth bowel function and avoidance of constipation (3).
Below is a list of high-fiber foods that you can include in a child’s well-balanced diet to relieve and prevent constipation. Children should consume atleast 19-25g of fiber daily.
Whole-grain and cereals
Whole-grains and cereals are the richest sources of insoluble dietary fiber that adds bulk to the diet and effectively treat constipation (4). For children and teens, the recommended daily intake of whole-grains is at least half of the total daily grain intake (5) (6). However, 100% of the grain intake should ideally be whole grains.
1. Ready-to-eat bran cereals
100% and 40% bran cereals are available over-the-counter as ready-to-eat cereal options. One-third to a three-fourth cup of these cereals offers 9.1 to 14.3 grams of fiber that can add bulk to the diet and keep the digestive tract active (7).
Quinoa is an excellent high-fiber, gluten-free pseudocereal food with essential amino acids necessary for healthy growth (8). One cup (185g) of cooked quinoa can provide 5.18 grams of total dietary fiber that help keep the bowel movement smooth (9).
Oats are whole-grain foods rich in soluble and insoluble fiber (10). While soluble fiber promotes overall health, insoluble fiber promotes bowel regularity and keeps constipation away. You can serve whole oats groats, steel-cut oats, rolled oats, and oats bran to enhance your child’s total fiber intake.
4. Brown rice
It is rice with intact husk, which is rich in vitamins, minerals, and dietary fiber (11). A cup (195g) of cooked brown rice provides 3.12 grams of dietary fiber, which can be good for constipation (12).
5. Whole wheat
Whole wheat offers significant amounts of dietary fiber that can support digestive health (13). 100 grams of whole wheat flour contains 13.1 grams of dietary fiber. Common whole wheat products that you can consider are whole wheat bread, pasta, biscuits, and pancakes (14).
Millets are cereal grains with a high amount of insoluble dietary fiber that can promote bowel regularity (15). Children and teens can consume various millets, like pearl millet, sorghum, barnyard millet, small millet, etc. in moderate amounts to reap their benefits. Millet pancakes, bread, muesli, and roasted snacks are some readily available options to try.
Legumes and pulses
Legumes and pulses (beans, lentils, and peas) are nutrient and fiber-rich foods, making an excellent alternative to meat due to their low-fat content (16). Adding various legumes and pulses to your child/teen’s diet could add color and several nutrients to their meals.
7. Dried beans
Half a cup of different types of dried beans can provide 9.6 to 3.8 grams of dietary fiber through delicious salads, sprouts, soups, casseroles, curries, and snacks (7). Some of the common dried beans are lima beans, kidney beans, navy beans, garbanzo beans (chickpeas), pinto beans, and soybeans.
Lentils are a type of legumes available in green, brown, black, red, yellow, and orange colors (17). Half a cup of cooked lentils offers 7.8 grams of dietary fiber (7). You can serve lentils to your child in soups, curries, and lentil-stuffed veggies.
9. Split peas
Split peas are members of the legume family available in green and yellow colors. A cup of cooked split pea contains about 17 grams of dietary fiber that your child can relish through curries, soups, and snacks (18).
Edamame refers to immature soybeans while still inside the pod. Adding a cup of cooked edamame to your child’s diet gives 4.84 grams of fiber. Edamame dip or hummus, edamame crisps, salads, and soups are some recipes you can try for children and teens (19).
Vegetables and fruits
Whole vegetables and fruits (with peel) add color, flavors, and umpteen nutrients to the diet. Besides, they provide several health benefits, like relieving and preventing constipation in the long run (20). Children and teens should consume at least five servings of fruits and vegetables a day (21).
11. Broccoli sprouts
Broccoli sprouts have shown effectiveness in regulating bowel movement due to a sulfur-rich compound called sulforaphane found in cruciferous vegetables like broccoli, cabbage, and cauliflower (22). Children and teens can consume broccoli sprouts as smoothies, soups, and salads.
Artichoke is rich in dietary fiber (14.4g/cup) that helps maintain digestive health by alleviating constipation (7). Inulin found in artichoke has prebiotic effects that may promote overall gut health (23). Overall, fiber in general is a great prebiotic to feed our guts probiotics.
It belongs to the same family as broccoli and has excellent nutritional and dietary fiber profiles (24). Steamed collard greens in salads, soups, or as an accompaniment to grilled/roasted chicken or meat are good choices to increase your child’s fiber intake.
14. Sweet potatoes
Sweet potato has considerable amounts of fiber that can facilitate smooth bowel movement (25). Prepare boiled, baked, or roasted sweet potato with their skin to scale up your child’s dietary fiber intake.
Cooked or raw carrots in salads, sandwiches, rolls, soups, and side dishes significantly increase fiber intake. Besides, it gives various nutrients and bioactive compounds that can promote overall health (26).
16. Brussels sprouts
One guava with peel provides several nutrients and three grams of dietary fiber, which is good for overall health (7) (29). Children can consume guava as a midday snack or as part of mixed fruit salad, smoothie, and dessert.
A cup of fresh raspberries and blackberries, each, can provide about eight grams of fiber and several bioactive compounds (32). Berries can be easily made part of delicious food items, such as salads, yogurt, homemade granola bars, and desserts.
Kiwi or kiwi fruit increases water retention in the small intestine and adds bulk in the colon to facilitate smooth bowel function (33). Serve appealing kiwi recipes, like kiwi banana smoothie or kiwi pineapple punch, to scale up your child’s fiber intake.
Papaya is rich in water, fiber, and papain, an enzyme that aids digestion (34). Eating fresh, ripe papaya in fruit salads or yogurt can relieve constipation effectively.
Unsalted nuts, like pistachio, walnuts, pecans, hazelnuts, and almonds, can add a considerable amount of nutrients and dietary fiber. Breakfast cereal, porridge, shakes, smoothies, and desserts are some recipes to which you can add nuts (35).
Pumpkin seeds, sunflower seeds, chia seeds, flax seeds, etc. are sources of dietary fiber and promote improved bowel function (36) (37). You can add seeds in bread, biscuits, muffins, cookies, salads, soups, shakes, smoothies, or plain yogurt to increase your child’s fiber intake.
25. Dry fruits
Dried fruits are rich in dietary fiber and help maintain gastrointestinal health by regulating the bowels (38). A handful of prunes, raisins, dates, and dried figs make for a tasty and nutritious snack for children and teens.
26. Fermented foods
Naturally fermented foods, like plain yogurt, kefir, kimchi, tempeh, etc. are sources of probiotics that may boost gut health and prevent constipation (39). You can serve various fermented foods to children and teens in moderation as part of their daily diet.
Possible Health Benefits Of Fiber-Rich Foods For Children
- Prevent overeating by promoting a sense of satiety.
- Help maintain a healthy weight through regulation of calorie intake.
- Maintain gut health by being a source of prebiotics for gut microbes.
- Reduce the risk of gastrointestinal issues, such as hemorrhoids.
- Promote overall health by promoting insulin sensitivity, serum lipids, etc. in the long run.
Constipation is a bothersome gastrointestinal condition that can affect children across ages. Prompt dietary and lifestyle changes can treat and prevent the condition effectively. Encourage your child to consume a variety of high-fiber foods, drink plenty of water, and stay active to maintain a healthy gut and body.
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