28 Best Foods That Help Relieve Constipation In Kids

✔ Research-backed

Constipation in children is seldom an alarming concern. Parents use different foods to relieve constipation in kids most of the time. It typically results from irregular passing of stool, which causes pain due to its dry and hard texture when it does pass (1). Statistically, constipation is the reason behind one out of every 20 pediatric visits, according to the US Department of Health and Human Services (2). So changing to a balanced diet with fiber-rich foods along with high magnesium content can help cure the condition. Besides, intake of plenty of water or coconut water has also been shown to help with constipation. This post will tell you about the different foods you can give your children to cope with constipation.

In This Article

28 Foods To Help Relieve Constipation In Children

Doctors from the Children’s Mercy Hospital and the University of Florida share that constipation affects approximately 3% of the global pediatric population, and about 95% of these cases show no identifiable organic basis for the condition. In such cases, regulating fiber intake may help alleviate the condition.

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). Alexandra Turnbull, a Minnesota-based registered dietitian nutritionist, says, “When kids are constipated they should avoid high-fat foods, particularly those that are fried and processed. While high-fat foods can help keep you fuller longer, they take longer to digest which doesn’t help when constipated. Kids should also minimize dairy products when constipated.”

Shen-Li Lee, a mom, author, and blogger, faced constipation issues with her toddler. Sharing her experience, she says, “Over the past month or so, Gavin has been having a bit of trouble with constipation. I didn’t know what to do except to increase Gavin’s fluid and fiber intake. It was tough because Gavin’s early love for water seemed to diminish. His fiber intake was also limited due to his picky preferences for food. The only fiber-rich sources I could consistently get him to eat were grapes, oranges, and wholemeal bread (i).”

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 at least 19-25g of fiber daily.

protip_icon Quick fact
Alternatively, adding five to your child’s age can give the approximate minimum amount of fiber in grams required per day (3).

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).

2. Quinoa

Quinoa has dietary fiber that relieves constipation in kids

Image: IStock

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).

3. Oats

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. Turnbull adds, “Oatmeal is a great option for constipation. The whole grain contains almost 3g of fiber per half cup. You can also add fresh or frozen fruits to add even more fiber.”

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 products will help relieve constipation in kids

Image: Shutterstock

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).

6. Millets

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.

8. Lentils

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

Serve split peas in the form of curries, soups, and snacks

Image: IStock

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).

10. Edamame

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).

protip_icon Did you know?
Legumes may contain antinutrients such as phytic acid, lectins, enzyme inhibitors, etc. that may be harmful if over consumed. Processes such as milling, soaking, cooking, germination, and fermentation can reduce antinutrients without affecting the fiber contents (47).

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.

12. Artichoke

Artichoke is rich in dietary fiber (14.4g/cup) that helps regulate digestive system 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.

13. Collards

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

Boiled, baked, or roasted sweet potatoes have adequate fiber

Image: IStock

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.

15. Carrots

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

Brussels sprouts are rich in dietary fiber, along with other micronutrients, that are good for the gut microbiota (27) (28). It can help boost healthy bowel movement, thus alleviating constipation.

17. Avocado

Avocados contain 6.7 grams of fiber, which can help maintain healthy bowel movement and prevent constipation (29). Research shows that the fiber in avocados can act as a prebiotic and maintain a healthy gut microbiota (30). Children can consume avocado slices or use the fruit to make healthy items, such as smoothies, spreads, and dips.

18. Pears

Pears are fiber-rich foods that may help relieve constipation. On average, one pear contains about 6 grams of fiber, which can help maintain healthy bowels and avert constipation. Research shows pectin, a soluble fiber in pears, promotes a healthy microbiome and good bacteria growth. It can significantly improve bowel function and reduce the visibility of symptoms. You can include pears with skin in your child’s diet in different forms, such as fruit salad and marmalade (31).

19. Guava

One guava with peel provides several nutrients and three grams of dietary fiber, which is good for overall health (7) (32). Children can consume guava as a midday snack or as part of mixed fruit salad, smoothie, and dessert.

20. Apple

A whole apple (with peel) is an excellent source of dietary fiber and nutrients that improves digestion (33). Children can have a whole apple as a snack or as part of a salad.

21. Grape

Grapes are a healthy source of fiber that smoothen bowel movement

Image: Shutterstock

Grapes with skin are a healthy source of fiber and add bulk to the diet to smoothen bowel movement (34). Besides, they provide several nutrients and antioxidants that support overall health.

22. Berries

A cup of fresh raspberries and blackberries, each, can provide about eight grams of fiber and several bioactive compounds (35). Berries can be easily made part of delicious food items, such as salads, yogurt, homemade granola bars, and desserts.

23. Kiwi

Kiwi or kiwi fruit increases water retention in the small intestine and adds bulk in the colon to facilitate smooth bowel function and promotes hydration and colon health (36). Serve appealing kiwi recipes, like kiwi banana smoothie or kiwi pineapple punch, to scale up your child’s fiber intake.

24. Papaya

Papaya is rich in water, fiber, and papain, an enzyme that aids digestion (37). Eating fresh, ripe papaya in fruit salads or yogurt can relieve constipation effectively.

25. Nuts

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 (38).

26. Seeds

Pumpkin seeds, sunflower seeds, chia seeds, flax seeds, etc. are sources of dietary fiber and promote improved bowel function (39) (40).  You can add seeds in bread, biscuits, muffins, cookies, salads, soups, shakes, smoothies, or plain yogurt to increase your child’s fiber intake.

27. Dry fruits

Dried fruits are rich in dietary fiber and help maintain gastrointestinaliRefers to conditions and components related to the stomach and intestines health by regulating the bowels (41). A handful of prunes, raisins, dates, and dried figs make for a tasty and nutritious snack for children and teens.

protip_icon Quick tip
Prune juice is known to effectively treat constipation. Besides fiber, prunes contain sorbitol that draws water into the large intestine and acts as a natural laxativeiDrugs that treat constipation by promoting bowel movements (48).

28. Fermented foods

Naturally fermented foods, like plain yogurt, kefir, kimchi, tempeh, etc. are sources of probiotics that may boost gut health and prevent constipation (42). 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

Fiber-rich foods can prevent constipation and promote smooth bowel movement. Besides this, fiber-rich foods can help (43):

  1. Prevent overeating by promoting a sense of satiety.
  1. Help maintain a healthy weight through regulation of calorie intake.
  1. Maintain gut health by being a source of prebiotics for gut microbes.
  1. Reduce the risk of gastrointestinal issues, such as hemorrhoidsiSwollen and enlarged blood vessels around the anus and rectum, also known as piles .
  1. Promote overall health by promoting insulin sensitivity, serum lipids, etc. in the long run.

Frequently Asked Questions

1. Do bananas cause constipation?

According to a study, unripe bananas contain tanninsiAntioxidant compounds found in plants and amylase-resistant starch that may cause constipation (44). On the other hand, another study found that amylase-resistant starch in bananas may relieve constipation (45). Therefore, constipation due to bananas may or may not occur as per individual responses.

2. How can I soften my child’s stool?

Drinking plenty of fluids, limiting refined grains, and increasing the intake of fiber-rich whole foods, such as whole grains, veggies, and fruits, can soften a child’s stool and promote healthy bowel movements (41).

3. Do eggs cause constipation in children?

Egg consumption may cause constipation in some individuals (46). However, how eggs cause constipation is unknown.

4. Can cranberry juice help constipation?

Turnbull opines “There’s no significant research that suggests that cranberry juice helps relieve constipation. Better juice options would be prune and apple juice which will contain more sorbitol, which is a natural laxative.”

You may offer more fiber-rich foods to relieve constipation in kids. Rice and whole wheat, legumes and pulses, vegetables, fruits, dry fruits, and fermented foods are some foods that can help manage constipation in kids. Fiber-rich foods also enhance bowel health and help maintain weight by preventing overeating. Further, you should limit the intake of junk foods and sugary drinks that lack fibers and nutrition, which cause bowel issues and weight gain in children. Drinking adequate water and exercising regularly can also help avoid constipation.

Infographic: Foods To Help Relieve Constipation In Children

To help improve your child’s bowel movements, it is important to focus on their diet and lifestyle. Encourage them to eat plenty of fiber-rich foods, such as fruits, vegetables, whole grains, and beans. The following infographic provides a list of some that you can include in their diet. Keep it handy for easy reference.

which fiber rich foods help relieve constipation in children (infographic)

Illustration: Momjunction Design Team

Learn how to treat childhood constipation effectively. Stay updated with the most recent information on food, lifestyle changes, and prescription alternatives to help your child’s condition.

Key Pointers

  • Fiber promotes smooth bowel movement and prevents constipation.
  • Whole grains and cereals like quinoa, oats, whole wheat, and millets are high in dietary fiber.
  • Legumes and pulses such as beans, lentils, and peas are good sources of fiber and other nutrients.
  • Fibrous vegetables including broccoli sprouts, artichokes, collards, and sweet potatoes are rich in fiber and help with bowel function.
  • Fruits like grapes, berries, kiwi, and papaya are also healthy sources of fiber that aid in smooth bowel function.

Personal Experience: Source


MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.

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Jennifer Swallow

Jennifer SwallowMS, RDN, LDN

Jennifer Swallow has 14 years of experience with the plant-based diet. She has studied nutrition and with a dietetics license from the state of Florida, she works as a clinical and wellness dietitian. Jennifer graduated from the University of Florida with a Bachelor of Science degree in Nutrition and Bowling Green State University with a Masters in Nutrition. In 2009,...read full bio