Constipation Chronicles: Your Child's Guide to Constipation Relief

For some adults, the bathroom has become multifunctional - now, a place to scroll, read and escape. But what about the kids? Have you noticed fewer or extended trips? More than 1 in 5 children experience constipation and it is on the rise. Abdominal discomfort and painful defecation can cause significant distress for both children and their families. Understanding how to recognize and manage constipation can make a big difference in your child's comfort and health.

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What is Constipation? 

Constipation is characterized by infrequent and often difficult bowel movements. According to the Rome IV diagnostic criteria, your child might have constipation if they experience at least two of the following symptoms over six months:

• Fewer than three bowel movements per week
• Straining for more than 25% of bowel movements
• Hard or lumpy stools for at least 25% of bowel movements
• Sensation of incomplete defecation or blockage

If you realize your little one is having a hard time, implementing the following recommendations may ease their discomfort.

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Nutrition: Fuel for Smooth Digestion

Nutrition is crucial in managing constipation. The foods your child eats can significantly influence their bowel habits and overall digestive health. Consider these four tips to help manage your child's constipation:

The Importance of Fiber 

Studies have shown that a low-fiber diet is a significant risk factor for chronic constipation in children. Fiber is essential for maintaining regular bowel movements and overall digestive health. It adds bulk to stool, helping it move more easily through the intestines. A high-fiber diet also supports a healthy gut microbiome, which is vital for proper digestion. The microbiome is the community of bacteria, fungi and viruses in our body.

Pro-tip: Incorporate at least 30 different types of produce each week to promote a diverse microbiome. That may seem daunting, but you are likely already consuming fruits, vegetables, grains and nuts. Visit a grocer or farmer’s market near you to explore a wider variety. To learn more about increasing your child’s fiber intake, click here for our fiber blog post!

Note: The Difference Between Osmotic Laxatives (such as Restoralax) and Dietary Fiber

Osmotic Laxatives are synthetic fibers. They primarily help "unclog" bowels by drawing water into the colon and making it easier to pass stool, but it does not provide nutrients. On the other hand, fiber from fruits and vegetables is natural, aids digestion and delivers essential antioxidants and nutrients that improve health. While laxatives can be effective for short-term constipation relief, fiber from whole foods provides a wider range of benefits and supports long-term digestive health and overall well-being.

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Avoid Ultra-Processed Foods (UPF)

Research indicates a strong link between high consumption of ultra-processed foods (UPF) and an increased risk of constipation. A study involving over 12,000 US adults found that those with higher UPF intake had more than twice the odds of experiencing constipation, even after accounting for diet quality, water and fiber intake. Opt for whole plant foods to help alleviate constipation. Research shows that substituting even 10% of UPFs with whole plant foods was associated with a 10% lower odds of constipation.

Instead of using processed meats in your pasta dish, try lentils or chickpeas. This simple swap increases fiber content, reduces sodium and saturated fat intake, and provides a good source of plant-based protein. Craving that meat texture? Add mushrooms.

Curious about which foods fall into the categories of ultra-processed, processed and minimally processed? Explore our blog post on decoding cravings!

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Hydration

Staying hydrated is another necessity for preventing and managing constipation. Water helps to soften stool, making it easier to pass and ensuring that the digestive system functions smoothly. In fact, adequate hydration is linked to improved stool consistency and frequency. Dehydration can lead to harder stools that are more difficult to pass, exacerbating symptoms of constipation.

Consider the following:

• Ensure your child drinks plenty of water throughout the day. The amount varies depending on age, weight and activity level, and you can learn more about the requirement here.
• Encourage consumption of water-rich foods like fruits and vegetables (e.g., cucumbers, watermelon, oranges).
• Limit sugary drinks and sodas, which can contribute to dehydration and digestive issues.

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Dairy Alternatives

Some children with chronic functional constipation may benefit from removing dairy from their diet. A systematic review by Crowley et al. found evidence supporting a link between cow's milk consumption and chronic functional constipation in children. The review showed that removing cow's milk from the diet led to significant improvements in some children suffering from chronic constipation. A study by Dehghani et al. also concluded that 80% of children who eliminated cow's milk from their diet experienced relief from chronic constipation. 

Making dietary changes can be challenging so here are some dairy alternatives to explore:

• Plant-based Milks: Soy, almond, and coconut milk are great alternatives to cow's milk. Here’s how to make your own 

• Plant-based Yogurt: Soy yogurt can be a tasty and nutritious substitute. Making your own soy yogurt at home is easier than you think 

• Plant-based Cheese: There are various plant-based cheese options available, which can be incorporated into your child's diet. Here’s how to make your own plant based cheese 

When choosing plant-based alternatives, opt for products with fewer ingredients. Look for plant-based milks, yogurts, and cheeses that have simple, recognizable ingredients. Click here to learn more about choosing the right plant-based milk for you and your child!

When replacing cow's milk with plant-based milk in your child's diet, ensure you supplement with appropriate amounts of vitamin D and B12, as these nutrients are typically added to cow's milk. Consult with a pediatrician or registered dietitian to determine the correct dosage for your child's age and needs.

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Physical Activity: Moving Towards Better Bowel Health

Incorporating regular physical activity into your child's routine is a simple yet effective way to improve their digestive health. Physical activity helps stimulate the contracting and relaxing of the intestines which can prevent and alleviate constipation. Plus, staying active is beneficial for overall health and well-being, making it a win-win situation for your child.

A study found that children who engage in more than 60 minutes (1 hour) of physical activity per day had a 31% lower risk of constipation compared to children who were less active. These activities can be as simple as playing outside, riding a bike or participating in structured sports (e.g. soccer, volleyball).

Encourage your child to be active every day. Even light activities can help improve bowel movements. Make physical activity a family affair—go for walks, play games or explore nature together! Yoga too can be a fun and relaxing way to enhance overall health and support digestive regularity.

Constipation may be the sign of another issue so seek medical assistance if these interventions do not provide relief.

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Takeaways

Managing constipation in children involves a holistic approach focused on diet, and physical activity. Ensuring your child eats a high-fiber diet, stays hydrated and exercises regularly can significantly reduce the risk and impact of constipation. Making small, consistent changes in your child’s lifestyle can lead to healthier digestion and a happier, more comfortable life. Remember, they are learning from your example so join the journey with them and make it exciting.

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Reset Research Team: Lawrentina D'Souza, Alexa Gavrilidis, Deeksha Kumar, Reisa Herbert, Julia Tuccitto