If your little one is struggling with hard or infrequent poops, they’re not alone! Nearly 30% of kids struggle with constipation (1). The good news is that 96% of these cases are functional, meaning they can be relieved by lifestyle changes, like nutrition (2).

Whether your kiddo is starting solids, potty training, or starting kindergarten, big changes to their routine can cause big changes to their digestive system. In this post, we'll highlight foods that can help ease constipation and share 10 quick and delicious recipes that get things moving!

Key Nutrients in Constipation-Relief Recipes

Fiber

Almost90% of kids don’t eat enough fiber, which can contribute to hard and pebble-like poops (3). Look for recipes that include seeds, nuts, legumes, whole grains, fruits, and vegetables to give your child the fiber they need.

According to theCleveland Health Clinic, the recommended daily fiber intake based on age is:

• 1-3 year-olds: 19 grams per day

• 4-8 year-olds: 25 grams per day

• 9-13 year-olds: 26 grams for girls, 31 grams for boys

Hydration

Water helps fiber do it’s job to make poop softer and easier to pass. Offer water with all meals to ensure adequate hydration.

Prebiotics and Probiotics

These are the gut-boosting foods that help good gut bacteria thrive. They also help strengthen the lining of the gut to prevent constipation from reoccuring (4).

Look for high fiber and fermented foods, or enjoy the convenience adding a tasteless and textureless prebiotic fiber supplement to your favorite recipes. Begin Health Prebioticscombines two powerful prebiotics to help relieve constipation symptoms while improving the gut ecosystem.

10 Recipes to Relieve Constipation

1.Easy Airfryer Granola

Making your own granola can seem time-consuming, but this recipe comes together in under 20 minutes and is customizable to your kid’s food preferences. Plus, it’s super easy to pack hidden fiber in granola through the oats, flax seeds, and dried fruit. Each serving of this air fryer granola has 5 grams of fiber. 

2.Chocolate Steel Cut Oat Bars

These no-bake granola bars are loaded with 5 sources of prebiotics - oats, cocoa, flax seeds, almonds, and dates. With 7 grams of fiber per bar, they offer more than three times the fiber of a store-bought granola bar.

3.Yogurt Bark

Yogurt is one of the most kid-friendly probiotic sources to utilize when your kiddo is constipated. This recipe combines yogurt with Growing Up Prebiotics to make a powerful gut-healthy yogurt bark. Top with your kid’s favorite nuts and fruit for even more fiber.

4. High Fiber Guacamole

Dips are a great way to sneak in extra nutritional value to your kiddo’s next meal. This guacamole has more fiber, protein, and healthy fats than the average recipe thanks to a special ingredient - chickpeas. Although your kids won’t be able to taste them, the chickpeas help bring each guacamole serving to 14 grams of fiber.

5.Nut-Free Protein Balls

Protein balls are the perfect make-ahead snack to serve after school or as a treat. Plus, these protein balls are allergy-free and naturally sweetened, so your kiddo won’t even know they’re getting 4 grams of fiber per serving.

6.Cherry Limeade

This cherry limeade is packed with hydration and prebiotics to help your little one go more regularly. It uses tart cherry juice for flavor and anti-inflammatory benefits and Growing Up Prebiotics for a gut-healthy fiber boost. 

7.Chocolate Chip Energy Bites

This is a versatile base recipe to add your kid’s favorite foods! It’s packed with fiber from the oats, seeds, and nut butter.

8.Yogurt Dip

This dip combines probiotic yogurt withGrowing Up Prebiotics for a 2-in-1 gut-healthy recipe! It’s naturally sweeteend and colored with beet powder for a bright pink twist to your next snack time.

9.Overnight Oats

Busy mornings are made SO much easier with make-ahead high-fiber breakfasts like these overnight oats. This recipe is apple-pie flavored, but you can use it as a base to create a fun new flavor every week. Each serving of overnight oats has 8 grams of fiber. 

10.Peanut Butter Treats

This recipe is perfect for the kiddo who has a sweet tooth but also needs help reaching their fiber goals! It combines nut butter, Growing Up Prebiotics, and puffed rice cereal for a gut-healthy version of rice krispy treats.

Summary

Although constipation is common, it can be managed effectively by simple recipes that focus on fiber, hydration, prebiotics, and probiotics.