When you’re a parent, every discomfort that your child goes through affects you too. When it comes to the health of your child, both physical and mental, building healthy habits is crucial for their well-being. Constipation is a common problem among kids and results in stomach aches, nausea, crankiness, and even appetite issues. If your child is struggling with irregular bowel movements, most often than not, it’s because of their diet and lifestyle. So, as parents, what can you do to help your child poop regularly? The easiest and most effective way is to monitor their diet and increase their fiber intake!
On average, a child is supposed to consume around 25 grams of fiber per day (1). Speak to your doctor to know how much your child needs. There are plenty of natural foods out there to keep your baby fibrous! So, without further ado, let’s look at nine fiber-rich foods that can naturally boost your child’s bowel movements to make them healthy and regular:
1. Potatoes (With Skin)
Not all healthy food that’s good for you has to be “bad tasting”. Potatoes are rich sources of fiber that can help with constipation. Boil, bake, or steam potatoes with their skin to make delicious treats for your kids. One medium-sized potato with the skin has close to four grams of fiber (2). So, go ahead and potate!
It sounds like the perfect addition to your child’s breakfast meal or evening snack, right? You can serve oatmeal with a few slices of cut fruits like bananas, apples, kiwi, and berries. Drizzle some honey into the mix, and your child will enjoy the treat!
The berry is one of the highest-fiber fruits out there. You can serve them either fresh or frozen, and your kid is sure to get a guaranteed dose of fiber. Plus, they make delicious toppings for plain yogurt, oatmeal, milkshakes, and smoothies. Yum!
What is edamame? It’s a bean that’s rich in fiber and protein — a young soya bean if you must! It’s a popular vegetarian plant-based snack that has been around for a while and has several health benefits. Edamame is harvested when it’s not fully ripened or hardened. It’s available shelled, frozen, in the pod, or fresh. They are naturally gluten-free and make the perfect after-school snack for your kids (3). Besides, your kids will enjoy popping the nutty snack out of their pods and into their mouths!
Flaxseeds are tiny sources of powerful nutrition. You can buy them powdered or powder them yourself to make them perfectly beneficial for your child. Add them to smoothies, sandwiches, eggs, milk, cereal, and other dishes to enjoy all its nutrition. It’s considered a natural laxative because of its high-fiber, antioxidant, and omega-3 fatty acids content (4).
Yup, you read that right! Popcorn is an excellent snack for your kid that’s constipated. The next time they make a fuss about wanting popcorn, you can gladly serve them a full bowl! Stay away from movie theater popcorn or the ones that are heavily laden with butter or cream. These types of popcorn have high-fat content, which is not suitable for constipation. Choose air-popped popcorn instead to help relieve your child’s difficult bowels (5).
You don’t have to struggle with snack options for your child. Add some fresh avocado to a mixer and blend it well. You may choose to sprinkle some salt and pepper to taste, to give it a delicious flavor. Now, add this mix to sandwiches, burgers and even use it as a vegetable dip that your kids can relish. The rich source of fiber will also help provide relief from constipation.
You’ve probably heard of the saying, “An apple a day keeps the doctor away”, but that might be true with pears too! Add one pear to your kid’s diet and watch them poop regularly. The fiber in pears makes it a great source of dietary addition that fulfills your child’s nutritional needs.
Yes, the gorgeous green fruit is a winner for relief from constipation! Add kiwi to your child’s diet and watch them poop regularly with ease. You can cut up some slices and add them to their morning breakfast cereal or even give them a kiwi as a mid-morning snack. It’s tasty, healthy and your child will love it (6).
With a properly balanced diet, your kids will be pooping machines in no time. Also, ensure that they drink enough water, get sufficient sleep, and exercise daily! Although constipation is not something to worry about, consult a doctor if your kid doesn’t poop for a week or more. How many of these rich-fiber foods have you tried for your baby with poop trouble? Let us know in the comments below!