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When your kid is struggling to use the bathroom, it can throw the whole household into utter chaos. Whether you're knee-deep in the trenches of potty training or dealing with the aftermath of a diet made up mostly of bread, crackers, and rice (aka the “beige diet”), constipation is no joke.
But take a deep breath—you’re not alone. Constipation is super common in kids. In fact, about 1 in 20 pediatrician visits are because of hard, dry (pellet-like), painful, or infrequent poops. Since we've all been there at one point or another, I’m sharing my top tips for getting things moving smoothly again. Pun totally intended.
Tip #1: Pile on the Fruits and Veggies
The simplest way to tackle constipation is to ramp up their fiber intake with whole fruits and vegetables. Fiber helps moving things along in their digestive tract to keep things flowing— literally. Some of the best fiber-rich options include:
- ½ cup raspberries – 4g fiber
- ½ medium pear – 6.5g fiber
- ½ cup cooked broccoli – 5.2g fiber
- ½ cup cooked sweet potato – 3.2g fiber
- 1 cup blackberries – 7.6g fiber
- 1 cup cooked spinach – 4.3g fiber
- 1 apple (with skin) – 4.8g fiber
To work more fiber into their meals and snacks, try blending spinach into smoothies or muffins, offering fruit at snack time, or mixing broccoli or sweet potato into pasta sauce or baked ziti.
But a quick heads-up—too much fiber without enough fluids can actually make constipation worse. Be sure to increase their water intake alongside fiber to keep everything from backing up.
Tip #2: Add Happy Baby Digestive Support Blends to Their Routine
For picky eaters or babies on purees, these Happy Baby Digestive Support pouches can make a significant difference in their bowel habits. Each blend contains prebiotics to support your child's digestive health by nourishing their gut microbiome and feeding the good bacteria (probiotics) in their belly. Plus, each pouch is packed with nutrient-rich ingredients like pumpkin, prunes, blueberries, and oats, as well as 3 to 4 grams of fiber to keep digestion right on track.
Tip #3: Get Them Moving
Physical activity isn’t just great for overall health—it also helps relieve constipation. Movement stimulates the intestines and speeds things along the digestive tract. Encourage your child to stay active in ways that feel fun and natural for them. This could be:
- A family nature walk around the block
- Jumping on a trampoline or playing on a jungle gym
- Family dance party
- Riding a bike or scooter around the neighborhood
- Participating in sports like soccer, gymnastics, or basketball
- Gentle yoga or stretching
Tip #4: Cut Back on Constipating Foods
While fiber keeps things moving, certain foods can actually do the opposite, slow down digestion, and exacerbate constipation symptoms. Some common culprits include:
- Iron-fortified cereals
- Excess dairy (cow’s milk, cheese, and yogurt)
- Refined carbs (white rice, white bread, and plain pasta)
You don’t have to cut these foods out completely, but if your kiddo is struggling with constipation, limit them. Especially until things start moving more regularly.
Tip #5: Stick ‘Em in the Bath
This one might surprise you, but a warm bath can actually help relieve constipation! Think about it—warm water relaxes the body and mind, so it makes sense that it can also relax the muscles that are holding in poop. When kids feel more at ease, their body naturally loosens up, making it easier for them to go. So if your kiddo is having bathroom troubles, turn bath time into a mini spa experience. Fill the tub with warm water, add some lavender-scented bubbles, and play soft, soothing music. A little relaxation can go a long way.
Tip #6: Try a Potty Stool
Sometimes, all your kiddo needs is a little posture tweak to get their insides churning. Many kids struggle to go simply because they’re not aligned properly on the toilet, so sitting in the proper position can make a big difference. A potty stool (like a Squatty Potty) helps by lifting their feet and putting them in a natural squatting position to relax their right muscles and get them pooping.
