High-Fiber Foods to Fend Off Baby Constipation

By: Jessica D’Argenio Waller, MS, CNS, LDN

Watching your baby struggle through constipation is always tough – and can make you, as a caregiver, feel pretty helpless. But to be quite honest, constipation, along with its partners in crime, gas and colic, are common issues throughout a baby’s first year. This is why it’s helpful to get familiar with high-fiber foods to prevent baby constipation before it strikes—and to support healthy digestion from the start. Foods rich in fiber are good for tiny tummies, as they can bulk up stool and make them softer and easier to pass. Once your little one has started solids, you can keep a roster of these fiber-rich foods on hand to help keep things moving smoothly. But first, we’ll take a look at

What is baby constipation?

Here’s where it’s important to stay closely tuned into your baby’s diaper logs. If their poop schedule seems off, or they’re straining more than usual to pass a bowel movement, they could be constipated.

Technically speaking, constipation in babies is defined as having fewer than two bowel movements a week; passing poop that is hard, dry, or lumpy; or having poop that is difficult or painful to pass. Infant poop is typically soft or runny, so you’ll most likely be able to tell if it’s especially solid, dry or lumpy.

But rest assured that constipation in kids is *highly* common. Statistics from The National Institutes of Health show that 1 of every 20 pediatrician visits is centered on constipation. But it’s also normal to see your baby’s bowel habits change pretty frequently in the first year. They might poop several times a day at first, then slow down to just 1-2 times per day, then just once or even every other day. It’s all about figuring out what’s normal for your child—and then noticing if something seems too far out of the ordinary.

What causes constipation in babies?

There are several possible causes of constipation in babies, including:

Dietary changes

Transitioning from breast milk to formula, introducing solid foods, or changing formula types can lead to constipation. Formula preparation issues (such as if it’s too concentrated or doesn’t have enough water) may also cause constipation.

Dehydration

Babies may become dehydrated if they’re not taking in enough fluids, which can sometimes occur due to teething, having a cold, or not drinking enough water alongside solid foods.

Lack of fiber

When starting solids, babies may not get enough fiber. Adding pureed fruits and vegetables or whole-grain cereals can help increase fiber intake. (More on this below!)

Medical conditions

Certain conditions such as celiac disease, hypothyroidism or other medical issues can contribute to constipation, The American Academy of Pediatrics (AAP) says.

Family history

Genetic factors can influence a tendency towards constipation.

Lack of physical activity

In older babies or toddlers, lack of regular movement may contribute to constipation.

Cow’s milk protein intolerance

Some infants’ immune systems react negatively to cow’s milk protein, potentially causing constipation and other digestive issues. Most babies outgrow CMPI, with 50% regaining tolerance by 12 months and over 75% by age 3.

Environmental factors

Just like with adults and older kids, changes in routine, travel, or stressful events can affect a baby’s digestive system and potentially lead to constipation.

Most cases of constipation are short-term, but in some cases, they could be a symptom of another condition or disease. If you’re concerned about your baby or child’s constipation, be sure to reach out to your pediatrician for advice and next steps.

Differences between infant constipation and toddler constipation

Constipation may look slightly different depending on the age of your child.

Infant constipation

Constipated babies may arch their back and cry when trying to poop, may have fewer bowel movements than they typically do, and stool may be difficult to pass. Note, however, that if you see your infant straining during a bowel movement (face squished up, turning red, grunting), it’s generally normal and not a sign of constipation. “In most cases, this happens because young infants are not able to coordinate muscle movements when having a bowel movement,” the physician/patient resource UpToDate states. “You can help by gently bending your infant’s hips and legs up toward the abdomen. This helps to relax the muscles in the pelvis, releasing the bowel movement. The infant probably is not constipated if they pass a soft bowel movement within a few minutes of straining.”

Toddler constipation

In contrast, toddlers who experience constipation may go more than 1-2 days or more without a bowel movement, whereas when not constipated they typically have at least one bowel movement per day. They may be able to communicate to you that they’re having pain or discomfort when pooping or trying to poop, and may arch their back, stand on their tiptoes, rock back and forth or get into another unique position when it’s time to pass the stool. They may be doing this to avoid pooping because they’re afraid it will hurt, or they also may withhold stool due to anxiety around potty training. In that case, it’s best to take a pause on potty training for a couple of months until emotions have cooled.

Differences between constipation and gas or colic

But is it baby constipation, gas or the dreaded colic? Rest assured that some key differences can help shed light on the factors at play.

Duration and frequency: Constipation is typically short-lived. In contrast, gas and colic tend to occur in episodes, particularly in the evening, with normal stool consistency.

Physical symptoms: Babies with constipation often cry when attempting to pass stool. Gassy babies may have a visibly distended, hard belly and find relief by passing gas or changing position. Gassy babies often draw their legs up to their belly and clench their fists. Colic, on the other hand, is marked by intense crying for extended periods, often at predictable times each day. Typically, colic is diagnosed by the 3-3-3 rule: bouts of fussiness and crying that last at least 3 hours a day for 3 or more days a week for over 3 weeks.

Onset: While constipation can occur at any age, colic typically starts around 2-3 weeks and resolves by 3-4 months.

Solutions: The primary relief for constipation comes from passing stool, whereas gas and colic symptoms may improve with positional changes or the passage of gas.

When to seek medical advice for baby constipation

Occasional constipation in babies isn’t cause for major concern. However, there are situations where it’s important to consult a pediatrician:

1. Persistent constipation: If your infant under 4 months has had fewer than 3 stools in a week, or if your baby over 4 months hasn’t had a bowel movement for more than a week, or if constipation persists despite home remedies, and if there’s vomiting or excessive crying
2. Signs of discomfort: If your baby appears to be in significant pain or distress when trying to pass stools.
3. Blood in the stool: This could indicate a small tear in the rectum due to hard stools, or a more serious condition.
4. Failure to thrive: If constipation is accompanied by poor weight gain or growth.
5. Abdominal swelling: If your baby’s belly appears unusually swollen (distended) or tender.
6. Changes in eating habits: Significant decrease in appetite or refusal to eat.

Remember, it’s always better to err on the side of caution. If you’re unsure or concerned about your baby’s condition, don’t hesitate to contact your healthcare provider. They can provide personalized advice based on your baby’s specific situation and medical history.

At-home solutions for baby constipation

Constipation, of course, can be uncomfortable for your little one. There are steps you can take at home to help try to alleviate the issue of occasional constipation, but if the problem persists, speak to your child’s pediatrician for further recommendations. First up? Adding more fiber to your baby’s diet.

The role of fiber in infant digestion

Fiber plays a crucial role in supporting your baby’s digestive health and preventing constipation. It serves as a prebiotic, feeding the beneficial bacteria in the gut and promoting a healthy microbiome. A diverse microbial ecosystem in the gut is essential for proper digestion, nutrient absorption and immune function. Fiber also adds bulk to stools, making them softer and easier to pass, which improves gut motility and reduces the risk of constipation.

The best high-fiber foods to treat baby constipation

Here are a few age-appropriate fiber-rich foods to improve and promote digestive health.

Fiber-rich foods for 6-month-olds

• Little Bellies Organic Carrot and Butternut Squash Puree Cubes
• Pureed pears
• Mashed avocado
• Pureed prunes
• Cooked and pureed spinach and apple
• Oatmeal cereal

Fiber-rich foods for 8-month-olds

• Little Bellies Organic Sweet Potato, Carrot and Brown Rice Puree Cubes
• Mashed banana
• Pureed apple (peeled)
• Cooked and mashed lentils
• Well-cooked and mashed carrots
• Pureed green beans
• Flattened raspberries

Fiber-rich foods for 10-month-olds

• Little Bellies Organic Apple, Oats and Strawberry Puree Cubes
• Soft-cooked peas
• Mashed berries (strawberries, blueberries)
• Cooked and mashed black beans
• Small pieces of whole grain bread or toast
• Soft-cooked beets or beet puree

Fiber-rich foods for 12-month-olds and beyond

• Oatmeal or barley cereals
• Whole grain toast with nut or seed butter
• Small pieces of raw fruits like melon or peaches
• Cooked wheat berries
• Soft-cooked vegetables like broccoli or cauliflower
• Beans (well-cooked and mashed)
• Little Bellies Organic Banana, Apple and Oats Puree Cubes

When introducing new foods, always consult with your pediatrician and introduce them one at a time to watch for any allergic reactions. Also, ensure that foods are prepared in age-appropriate textures to prevent choking hazards. As your baby grows, you can start to increase the variety and texture of fiber-rich foods to support their developing digestive system and promote overall health.

Easy, fiber-rich snacks to have on hand

Looking to help your little one get their fill of fiber through snacks, in addition to meals? Here are a few quick ideas for stashing in the diaper bag for babies over 6 months—or options you can speedily whip up at home.

Homemade options

Smoothies

Try a blend of berries, spinach, yogurt and chia seeds. Smoothies are great to make ahead and freeze in small portions for later, too, or for use as teething popsicles!

Nut and seed butter bites

Unsalted nut and seed butter spread on whole grain toast or pear slices? Both are fiber-packed choices.

Roasted chickpeas

Try roasting them with a little cinnamon to make them extra delicious.

Avocado toast on whole grain bread strips

Spread a bit of mashed avocado on strips of whole grain bread. A squeeze of lemon or lime juice adds a flavor boost.

Raw veggie spears with hummus

Slice raw carrots, cucumbers or peppers into spear shapes and add a side of hummus for dipping.

Baked sweet potato fries

Roast strips of sweet potatoes in coconut oil. Just be sure to skip the salt.

Chia seed pudding with fruit puree

Whip up a chia pudding with a coconut milk base. Sweeten with a spoonful of berry puree.

Store-bought options

Little Bellies’ Organic Frozen Puree Cubes

Little Bellies’ Organic Frozen Puree Cubes are an easy ready-to-serve option that’s great for meals or snack time. On the go? Pop a few puree cubes into a reusable container to thaw until it’s time to eat.

Whole-grain cereals

Whole-grain, oat-based or multigrain cereals can be an easy option for on-the-go, fiber-rich snacking.

Freeze-dried fruit

Made without added sugar, freeze-dried mango or strawberries pack a fiber punch in a crunchy package.

Plain yogurt with pureed fruit

Seek out plain yogurt cups with a bit of pureed fruit added in—or add your own.

Pouches with fiber-rich ingredients

Look for pouches that contain high-fiber foods like pears, oats, spinach and black beans.

Home remedies for baby constipation

If your baby is under one month old and seems to have constipation, reach out to your child’s pediatrician, as it could be a sign of an underlying condition that’s worth checking out. Additionally, your pediatrician will want to check that your baby is getting enough breast milk if you’re breastfeeding or the formula they’re drinking isn’t causing digestive upset.

Once you’ve ruled out other issues, there are a few home remedies to try that can offer some relief for your constipated bubs.

Increase water: For infants, increasing hydration is crucial: offer extra breast milk or formula, and for babies over 6 months, small amounts of water (about one ounce).

Offer small amounts of fruit juice: For babies over 6 months, small amounts of prune, apple, or pear juice can be beneficial for constipation relief. According to AAP, even babies as young as 1 month old can benefit from a tiny serving of prune, apple or pear juice: the rule of thumb is one ounce per month of life up to 4 months of age. “The sugars in these fruit juices aren’t digested very well, so they draw fluid into the intestines and help loosen stool,” AAP states. But otherwise, fruit juices generally aren’t recommended as part of your child’s diet until age 2.

Try diet changes: Diet adjustments can help too; try different formula brands for bottle-fed babies or increase fiber-rich foods for little ones who have started solids, particularly “P” fruits like pureed prunes, pears, plums, and peaches.

Incorporate more movement: Physical activity can stimulate bowel movements. Gently move your baby’s legs in a bicycling motion or encourage crawling for older infants.

Try a warm bath: A warm bath can relax muscles and promote bowel movements, too.

Give an infant massage: A gentle clockwise tummy massage with warm oil may provide comfort.

Of course, be sure to reach out to your child’s pediatrician for more advice tailored to your baby and discuss any worries or concerns with them.

Supporting your baby’s healthy digestion

Baby constipation is one of the less fun parts of parenting, but it’s typically not a major cause for concern. However, if it lasts for more than two weeks or is joined by other symptoms, make an appointment with the pediatrician. But is the best way to try and prevent constipation before it strikes? Staying on top of your baby’s hydration and nutrition needs and, once they start eating solids, adding in high-fiber foods from a wide assortment of fruits, veggies, grains and legumes can work to support their digestive health. With patience and consistency, you’ll find what works best for your little one.