Baby Constipation and Fiber: Your Questions, Answered
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By: Dahlia Rimmon MS, RDN
Parenting comes with its fair share of challenges, and childhood constipation is definitely one of those less-talked-about ones. Bathroom issues can be a literal pain in the bottom for both kids and parents, but let’s be real – we’ve all been there, right? Thankfully, there are simple and natural ways to manage constipation for kids of all ages (spoiler alert: fiber is a big one!). So instead of stressing over every diaper change and toilet flush, we’re here to answer all your burning questions about constipation. Plus, we’re sharing some of our favorite high-fiber foods to keep things moving smoothly (pun intended!).
What is constipation?
Before we dive into constipation, let’s talk about what normal poop looks like.
- Poop consistency: soft and easy to pass.
- Poop frequency: every kid is different—what’s normal could range from three poops a day to one poop every other day.
When your kiddo is constipated, you may notice:
- Hard, dry, and pellet-like stools
- Difficulty passing stool
- Painful bowel movements
- No bowel movement for more than three days
- A noticeable change in how often they poop
- Painful straining
- A poor appetite
- A bloated or swollen belly
- Intense abdominal pain
If you’re unsure about your child’s stool consistency, check out the Pediatric Bristol Stool Form Scale for Children. It provides descriptions and photos of different types of poop consistencies, to help you figure out what’s normal and what might be considered constipation.
Causes of constipation
Here are a few reasons why your child might be constipated:
Limited diet
The foods your child is (or isn’t) eating could be the culprit. If you’ve got a picky eater who only wants cereal and milk, and skips the fruits and veggies, they might be missing out on fiber which bulks up and softens stool and makes it easier to pass through the digestive tract.
Starting solids
Constipation is quite common when babies begin eating solid foods. Before the 6-month mark, babies were on a liquid diet so that their digestive system could process more easily. Once you introduce solids, their digestive tract needs some time to adjust to their regular pooping patterns.
Dehydration
Water keeps the digestive system running smoothly. If your child is dehydrated, it can make their poop dry, hard, and tough to pass.
Potty training
Toddlers going through potty training can get constipated because they’re nervous about using the toilet and end up holding their poop. The same thing can happen when kids are traveling, starting daycare, or in a new environment. They might feel uncomfortable using a new potty, leading to a cycle of holding it in and constipation.
Change in milk
Babies who switch from breastmilk to formula, change to a different formula brand, or toddlers who start drinking cow’s milk can experience a bout of constipation.
Treating constipation in kids
Fortunately, there are several gentle and effective ways to help relieve constipation in kids, including:
Increase fiber intake
One of the best ways to tackle constipation is by boosting the amount of fiber in your child’s diet. It can be as easy as adding more fruits and veggies to meals or focusing on specific high-fiber foods. Here are some examples:
- Whole grains like whole wheat bread, brown rice, and quinoa
- Beans
- Leafy greens like broccoli, spinach, and kale
- Berries
- Avocado
- Sweet potato
- Nuts and seeds
Remember, too much fiber can backfire and cause constipation. To avoid this, be sure to increase your child’s water intake along with their fiber, which helps keep the digestive system hydrated and running smoothly.
Limit constipating foods
While fiber can get things moving, some foods can actually plug you up. Some examples include:
- Iron-fortified cereal–it’s great for meeting your baby’s iron needs, but if your little one’s struggling in the bathroom, it might be best to cut back.
- Too much dairy, like cow’s milk and cheese
- Unripe bananas (ripe bananas can help with constipation)
- Refined carbs like white bread, white rice, and regular pasta
Up fluid intake
Dehydration might be the reason your baby is constipated, especially if their poops are dry and hard. Keep your child well-hydrated by making their water bottles easily accessible, serving water with every meal and snack, and offering hydrating foods like cucumbers, watermelon, berries, and celery.
For babies who aren’t drinking water yet or who can’t have too much (since we don’t want to displace their breastmilk or formula intake), keep an eye on their wet diapers and encourage them to nurse or bottle feed throughout the day.
Give a warm bath
Giving your child a warm bath can help relax their body. Our gut and brain are closely connected, so when we’re stressed, muscles can tighten up. But when we’re relaxed, everything loosens, and poop is easier to pass.
Offer a belly massage
Giving your child a gentle tummy massage can help relax the abdominal muscles needed to push out poop. Massage your child’s stomach in a clockwise direction or bicycle your baby’s leg on the changing table. These gentle movements can relieve pressure and help those muscles relax.
Adjust toilet posture
Some kids have difficulty going to the bathroom because they’re not sitting on the toilet in the most effective position for bowel movements. To help with this, try using a potty stool to improve their posture, which relaxes the muscles and makes it easier for poop to pass.
Encourage movement
Some gentle movements can help stimulate bowel activity. While there’s no need for your child to run a marathon, a slow walk after dinner or allowing your baby to have some wiggle time on the floor can improve bathroom regularity.
6 fiber-rich foods for constipation relief
If you’re like us and need a specific list of foods for grocery runs, here are some of our favorite high-fiber foods that can help relieve constipation:
- Prunes: Known for their natural laxative effect, prunes contain sorbitol, a sugar alcohol that draws water into the gut to keep it hydrated and moving. You can add chopped prunes to yogurt, cottage cheese, or oatmeal, or mix them into homemade trail mix for older kids. For babies starting solids, blend them into Little Bellies fruit and veggie puree cubes (yum!).
- Pears: Pears are also packed with sorbitol and are a hit with picky eaters too. Slice them up and serve them with meals, add them to smoothies, or whip up a pear crisp for breakfast.
- Ground flaxseed: Flaxseeds help soften poop and make it easier to pass. Opt for ground over whole flaxseeds since they’re easier to digest. Bake ground flaxseed into muffins or pancakes or use them in place of breadcrumbs in dishes like schnitzel or meatballs.
- Beans: Beans are a super versatile, fiber-rich food, and they can be used in both sweet and savory dishes. You can sneak them into brownies, add chickpeas to taco, or incorporate kidney beans in veggie burgers.
- Avocado: Another versatile option, avocados can be added to quesadillas, spread on toast, or mashed or pureed for babies. They have a mild flavor so they blend well in smoothies or pasta sauces.
- Berries: Berries are packed with fiber and are usually a big hit with kids. Whether it’s strawberries, blackberries, raspberries, or blueberries, there are plenty of ways to enjoy them. We love serving fresh berries with meals or snacks, so kids can get used to their natural flavors, from tart to sweet, depending on the season.
8 fiber-rich snacks for constipation relief
Snack time is the perfect chance to boost fiber intake—kids are always snacking, so why not use it to your advantage (parenting hack!)? Here are some of our favorite fiber-rich snacks:
- Whole grain crackers with guacamole
- Sliced bell peppers, cucumbers, and carrots with hummus
- Little Bellies fruit and veggie purees–especially the Sweet Potato, Carrot, and Brown Rice flavor with a whopping 3 grams of fiber per serving!
- Sliced apple rings with almond butter
- Celery with peanut butter and raisin (ants on a log!)
- Oatmeal with ground flaxseeds
- Little Bellies Organic Date, Oat & Banana Bars, which offer 1.6 grams of fiber per bar!
- Chia pudding
FAQs: Constipation and fiber
How long does it take for constipation to resolve?
Every baby has different bowel movement patterns. After starting treatments, it might take just a few hours to see a poop, or it could take a few days for their regular pattern to return.
Are formula-fed babies more likely to get constipation?
Breast milk is easier to digest, so breastfed babies generally have a lower risk of constipation.
Is grunting normal?
Yes, it’s completely normal for kids to make silly noises, like grunting, during bowel movements.
Why does my baby’s poop look different after starting solids?
When babies start eating solid foods, their poop might become firmer and bulkier, but that doesn’t necessarily mean they’re constipated. If their poop is still soft and well-formed, it’s completely normal.
