The best high-fiber foods to combat toddler constipation
The best high-fiber foods to combat toddler constipation
Post Author
Post Author
Dahlia Rimmon, MS, RDN
Editorial Manager
Medically reviewed by
Medically reviewed by
Nicole Silber, RD, CSP, CLC
Dietitian
Dr. Leo Damasco
Pediatrics and Emergency Medicine
Constipation in toddlers is no fun. Whether it’s related to potty training anxiety, changes in routine while traveling, or shifts in their usual bowel habits, it can cause uncomfortable abdominal cramps and frustration for both children and parents. Fortunately, including high-fiber foods for toddlers’ constipation can support healthy digestion and regular bowel movements. In this article, we’ll share the best high-fiber foods to help ease constipation, tips for including them in your toddler’s diet, and easy recipes that make fiber fun and tasty.
What are the best foods for constipation?
When your child is struggling with constipation, high-fiber foods are often the most effective solution. Dietary fiber is a type of carbohydrate found in plant-based foods, like fruits, vegetables, legumes, and whole grains. Fiber helps regulate bowel movements and supports a healthy digestive system.
There are two main types of fiber: soluble and insoluble.
Insoluble fiber: Adds bulk to the stool and helps it move more easily through the colon. It’s commonly found in foods such as whole wheat, brown rice, and leafy greens. Too much insoluble fiber without enough water can actually make stools harder and exacerbate constipation
Soluble fiber: Absorbs water, softens the stool, and makes it easier to pass. Foods rich in soluble fiber include pears, beans, lentils, oats, chia seeds, and ground flaxseed.
When adding fiber to your child’s diet, aim for a combination of both types. “Ideally a mix of both soluble and insolubles fibers are helpful with constipation and to promote a healthy gut,” says Nicole Silber, RD, CSP, CLC, Pediatric Registered Dietitian at Summer Health. Starting gradually and pairing fiber-rich foods with plenty of fluids can make a big difference in helping your child stay comfortable and regular.
What are the best high-fiber foods for constipation?
Including a variety of these high-fiber foods into your child’s diet can make a noticeable difference in their bowl habits.
Whole grain bread
Whole grain crackers
Apple (with skin)
Pear (with skin)
Sweet potato
Avocado
Chia seeds
Ground flaxseeds
Prunes or prune puree
Broccoli
Lentils
Black beans
Chickpeas
Rolled oats or oatmeal
Whole wheat pasta
Brown rice
Popcorn (for children 4+ years)
Whole nuts (for children 4+ years)
Berries
Dates
What to avoid for constipation
If your child is constipated, limit refined white grains, such as white bread and white rice. Many common toddler snacks, like pretzels and crackers made from white flour, are also not ideal. Additionally, foods that can be binding, such as bananas and dairy products, may worsen constipation.
Common causes of constipation in children
“Kids become constipated for many reasons,” says Silber. “It may be a result of physiological, behavioral or diet factors, or sometimes a combination of all of them.”
Physiological: Some children have colons that reabsorb more water, with less water left in the stool, which can lead to harder, drier stools.
Behavioral: Children withhold bowel movements often because they’re afraid or anxious about using the toilet (typical during potty training) or simply don’t want to stop what they’re doing (playing) so they hold it in. Some have a history of painful bowel movements so they are nervous to go. Over time, this can make stools more difficult to pass.
Dietary: Low intake of fiber-rich foods and inadequate fluids can also contribute to constipation. Too much milk or dairy can also cause constipation.
Signs of constipation
If you’re unsure whether your child’s bowel habits are normal, look out for these symptoms of constipation. Keep in mind that constipation is less about how often a child has a bowel movement and more about the stool’s consistency.
Hard, dry, pellet-like stools
Stools that are difficult to pass or are not fully evacuated
Infrequent bowel movements that are difficult to pass
Decreased appetite
Abdominal pain or cramps
Vomiting
Tips to help increase fiber in your toddler’s diet
Introducing more fiber can be challenging, as toddlers often resist new foods. Here are some strategies to make it easier:
Add in fiber slowly: Sudden dietary changes can be overwhelming for toddlers, so it’s best to introduce fiber gradually. Instead of switching all foods at once, start with just two or three high-fiber items, like whole wheat bread, oatmeal, or fruits, and then gradually add more over time. This approach helps your toddler get used to new tastes and textures, while also giving their digestive system time to adjust and reduces the chance of discomfort.
Incorporate nuts and seeds: Finely ground nuts or seeds (like chia seeds or ground flax) can be stirred into yogurt, smoothies, oatmeal, or pancake batter. This adds fiber without drastically changing the texture or flavor of foods your toddler already likes.
Offer a fruit or vegetable at every meal and snack: Repeated exposure (even if they don’t eat it at first) helps toddlers become familiar with new tastes and textures. Fresh or frozen fruits and vegetables both work.
Involve your toddler in food prep: Allowing your child help wash, peel, or stir vegetables and fruits can make them more excited to try what they’ve helped prepare.
Swap processed snacks for higher-fiber options: Swap out some of the processed, white flour-based snacks for good sources of fiber, like whole grain crackers, fruit, nut butters, or freeze dried fruit.
When to consult a pediatrician
If your child experiences painful or difficult bowel movements and constipation does not improve despite increasing fiber in their diet and making lifestyle changes, it’s important to consult your local or Summer Health pediatrician. They can provide a personalized evaluation and check for any underlying conditions.
FAQs
What are toddler-friendly recipes with fiber?
Omelette strips with blended spinach
Whole wheat toast with peanut butter (or sun butter) and chia jam
Smoothie with dates, frozen berries, and nuts
Oatmeal with berries and ground flaxseeds
Oven-baked sweet potato french fries
Guacamole and whole grain crackers
Meatballs made with chopped zucchini and legume pasta
Why do prunes help with constipation?
Prunes or prune juice are effective for relieving constipation because they contain sorbitol, a naturally-occurring sugar alcohol. Sorbitol draws water into the intestines, which helps soften the stool and makes it easier to pass. Additionally, prunes are a good source of dietary fiber, which further supports regular bowel movements.
Should kids take fiber supplements?
Whether your child needs fiber supplements should be discussed with their pediatrician or healthcare team. The decision should take into account your child’s symptoms, bowel habits, and overall dietary fiber intake. “The pros of the fiber supplements are that if a child is unable to meet his or her dietary fiber requirements it can help bridge that gap,” says Silber. “However the child needs to be drinking sufficient fluids or else it can cause gas and intensify the constipation.”
It’s also important to note that many supplements are gummy-based, which may affect dental health and contain ingredients that can lead to loose stools or digestive discomfort. In general, pediatricians recommend prioritizing dietary sources of fiber first and using supplements only when needed and under professional guidance.
How much fiber is too much fiber?
Toddlers generally need about 19 grams of fiber per day. While there isn’t a strict upper limit, it’s best not to exceed this amount by too much, although overconsumption is uncommon. When increasing fiber, always make sure your child is drinking plenty of water and fluids, as adequate hydration helps prevent constipation and supports healthy digestion.
If you have questions about your child’s diet, reach out to your local or Summer Health pediatrician for support. Summer Health is a pediatric telehealth platform offering 24/7 care, providing answers for everything from urgent concerns to everyday questions about your child’s health.
Constipation in toddlers is no fun. Whether it’s related to potty training anxiety, changes in routine while traveling, or shifts in their usual bowel habits, it can cause uncomfortable abdominal cramps and frustration for both children and parents. Fortunately, including high-fiber foods for toddlers’ constipation can support healthy digestion and regular bowel movements. In this article, we’ll share the best high-fiber foods to help ease constipation, tips for including them in your toddler’s diet, and easy recipes that make fiber fun and tasty.
What are the best foods for constipation?
When your child is struggling with constipation, high-fiber foods are often the most effective solution. Dietary fiber is a type of carbohydrate found in plant-based foods, like fruits, vegetables, legumes, and whole grains. Fiber helps regulate bowel movements and supports a healthy digestive system.
There are two main types of fiber: soluble and insoluble.
Insoluble fiber: Adds bulk to the stool and helps it move more easily through the colon. It’s commonly found in foods such as whole wheat, brown rice, and leafy greens. Too much insoluble fiber without enough water can actually make stools harder and exacerbate constipation
Soluble fiber: Absorbs water, softens the stool, and makes it easier to pass. Foods rich in soluble fiber include pears, beans, lentils, oats, chia seeds, and ground flaxseed.
When adding fiber to your child’s diet, aim for a combination of both types. “Ideally a mix of both soluble and insolubles fibers are helpful with constipation and to promote a healthy gut,” says Nicole Silber, RD, CSP, CLC, Pediatric Registered Dietitian at Summer Health. Starting gradually and pairing fiber-rich foods with plenty of fluids can make a big difference in helping your child stay comfortable and regular.
What are the best high-fiber foods for constipation?
Including a variety of these high-fiber foods into your child’s diet can make a noticeable difference in their bowl habits.
Whole grain bread
Whole grain crackers
Apple (with skin)
Pear (with skin)
Sweet potato
Avocado
Chia seeds
Ground flaxseeds
Prunes or prune puree
Broccoli
Lentils
Black beans
Chickpeas
Rolled oats or oatmeal
Whole wheat pasta
Brown rice
Popcorn (for children 4+ years)
Whole nuts (for children 4+ years)
Berries
Dates
What to avoid for constipation
If your child is constipated, limit refined white grains, such as white bread and white rice. Many common toddler snacks, like pretzels and crackers made from white flour, are also not ideal. Additionally, foods that can be binding, such as bananas and dairy products, may worsen constipation.
Common causes of constipation in children
“Kids become constipated for many reasons,” says Silber. “It may be a result of physiological, behavioral or diet factors, or sometimes a combination of all of them.”
Physiological: Some children have colons that reabsorb more water, with less water left in the stool, which can lead to harder, drier stools.
Behavioral: Children withhold bowel movements often because they’re afraid or anxious about using the toilet (typical during potty training) or simply don’t want to stop what they’re doing (playing) so they hold it in. Some have a history of painful bowel movements so they are nervous to go. Over time, this can make stools more difficult to pass.
Dietary: Low intake of fiber-rich foods and inadequate fluids can also contribute to constipation. Too much milk or dairy can also cause constipation.
Signs of constipation
If you’re unsure whether your child’s bowel habits are normal, look out for these symptoms of constipation. Keep in mind that constipation is less about how often a child has a bowel movement and more about the stool’s consistency.
Hard, dry, pellet-like stools
Stools that are difficult to pass or are not fully evacuated
Infrequent bowel movements that are difficult to pass
Decreased appetite
Abdominal pain or cramps
Vomiting
Tips to help increase fiber in your toddler’s diet
Introducing more fiber can be challenging, as toddlers often resist new foods. Here are some strategies to make it easier:
Add in fiber slowly: Sudden dietary changes can be overwhelming for toddlers, so it’s best to introduce fiber gradually. Instead of switching all foods at once, start with just two or three high-fiber items, like whole wheat bread, oatmeal, or fruits, and then gradually add more over time. This approach helps your toddler get used to new tastes and textures, while also giving their digestive system time to adjust and reduces the chance of discomfort.
Incorporate nuts and seeds: Finely ground nuts or seeds (like chia seeds or ground flax) can be stirred into yogurt, smoothies, oatmeal, or pancake batter. This adds fiber without drastically changing the texture or flavor of foods your toddler already likes.
Offer a fruit or vegetable at every meal and snack: Repeated exposure (even if they don’t eat it at first) helps toddlers become familiar with new tastes and textures. Fresh or frozen fruits and vegetables both work.
Involve your toddler in food prep: Allowing your child help wash, peel, or stir vegetables and fruits can make them more excited to try what they’ve helped prepare.
Swap processed snacks for higher-fiber options: Swap out some of the processed, white flour-based snacks for good sources of fiber, like whole grain crackers, fruit, nut butters, or freeze dried fruit.
When to consult a pediatrician
If your child experiences painful or difficult bowel movements and constipation does not improve despite increasing fiber in their diet and making lifestyle changes, it’s important to consult your local or Summer Health pediatrician. They can provide a personalized evaluation and check for any underlying conditions.
FAQs
What are toddler-friendly recipes with fiber?
Omelette strips with blended spinach
Whole wheat toast with peanut butter (or sun butter) and chia jam
Smoothie with dates, frozen berries, and nuts
Oatmeal with berries and ground flaxseeds
Oven-baked sweet potato french fries
Guacamole and whole grain crackers
Meatballs made with chopped zucchini and legume pasta
Why do prunes help with constipation?
Prunes or prune juice are effective for relieving constipation because they contain sorbitol, a naturally-occurring sugar alcohol. Sorbitol draws water into the intestines, which helps soften the stool and makes it easier to pass. Additionally, prunes are a good source of dietary fiber, which further supports regular bowel movements.
Should kids take fiber supplements?
Whether your child needs fiber supplements should be discussed with their pediatrician or healthcare team. The decision should take into account your child’s symptoms, bowel habits, and overall dietary fiber intake. “The pros of the fiber supplements are that if a child is unable to meet his or her dietary fiber requirements it can help bridge that gap,” says Silber. “However the child needs to be drinking sufficient fluids or else it can cause gas and intensify the constipation.”
It’s also important to note that many supplements are gummy-based, which may affect dental health and contain ingredients that can lead to loose stools or digestive discomfort. In general, pediatricians recommend prioritizing dietary sources of fiber first and using supplements only when needed and under professional guidance.
How much fiber is too much fiber?
Toddlers generally need about 19 grams of fiber per day. While there isn’t a strict upper limit, it’s best not to exceed this amount by too much, although overconsumption is uncommon. When increasing fiber, always make sure your child is drinking plenty of water and fluids, as adequate hydration helps prevent constipation and supports healthy digestion.
If you have questions about your child’s diet, reach out to your local or Summer Health pediatrician for support. Summer Health is a pediatric telehealth platform offering 24/7 care, providing answers for everything from urgent concerns to everyday questions about your child’s health.
References
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