Save 15% + FREE shipping when you Subscribe & Save. SHOP NOW
Save 15% + FREE shipping when you Subscribe & Save. SHOP NOW
The holiday season often brings joy and festivities, but it can also bring challenges, particularly in terms of our kid’s digestion due to an increase in the amount of indulgent food available. It’s hard enough to get them to eat nutrient-rich foods already and especially difficult if they are also dealing with constipation. As a dietitian, I'm highlighting five common holiday food categories that may contribute to constipation in kids. Let's review which options to limit in constipated kids so that you as parents can create a more cheerful and comfortable holiday season for your little ones.
Excessive Refined Sugars
Examples of refined sugars include:
Excessive refined sugars can disrupt the gut microbiome and reduce the body’s protection from obesity and diabetes, according to a study from Columbia University. In addition, foods high in refined sugars are often lower in fiber, which can contribute to a kid’s struggle with constipation.
Processed Snacks and Appetizers
Examples of processed snacks and appetizers include:
Processed snacks at holiday gatherings may be convenient, but they are often low in fiber and high in calories and preservatives such as salt. Research data reveals that a high sodium intake from salt, combined with a higher calorie intake were correlated with higher constipation scores [1].
Dairy-Based Treats
Examples of holiday dairy-based treats include:
Chronic constipation in kids can be a manifestation of cow's milk allergy [1]. While dairy contains valuable nutrients such protein and calcium, indulging in excessive dairy-based treats may cause gastrointestinal discomfort and contribute to constipation in kids.
Fried and Fatty Foods
Examples of fried and fatty foods during the holiday include:
Delicious fried and fatty dishes are common during holiday dinners, but they are also typically low in fiber and high in fat, which may slow down gut motility. Studies suggest that diets high in saturated fats can alter gut microbiota, potentially impacting bowel regularity. Be mindful of portions and consider balancing out your kid’s heavier meals with more fiber-rich, vegetable or fruit options.
Low-Water Content Foods:
Examples of low-water content foods include:
During the holidays, kids may gravitate towards low-water content snacks like pretzels and chips. Dehydration is a known contributor to constipation in kids because water helps keep bowel movements easier to pass. Encourage your kids to stay well-hydrated by providing water-rich foods (options such as celery, cucumbers, and berries) and beverages alongside these snacks.
Begin Health Expert Tip
For hydration recommendations by age, check out out this breakdown here:
Age |
Liquid Amount |
---|---|
Infants (0 - 6 months) |
Breastmilk or formula as their only source of hydration. Small sips of water can be introduced with solid foods between 6 - 12 months. |
Toddlers (1 - 3 years) |
Half an ounce of water for every pound of body weight |
Kids (ages 4 years and up) |
Half an ounce of water for every pound of body weight |
Source: Children’s Hospital of Orange County
References:
[1] Rollet M, Bohn T, Vahid F, On Behalf Of The Oriscav Working Group. Association between Dietary Factors and Constipation in Adults Living in Luxembourg and Taking Part in the ORISCAV-LUX 2 Survey. Nutrients. 2021 Dec 28;14(1):122. doi: 10.3390/nu14010122. PMID: 35010999; PMCID: PMC8746799.
[2] Dehghani SM, Ahmadpour B, Haghighat M, Kashef S, Imanieh MH, Soleimani M. The Role of Cow's Milk Allergy in Pediatric Chronic Constipation: A Randomized Clinical Trial. Iran J Pediatr. 2012 Dec;22(4):468-74. PMID: 23429756; PMCID: PMC3533146.
[3] Taba Taba Vakili S, Nezami BG, Shetty A, Chetty VK, Srinivasan S. Association of high dietary saturated fat intake and uncontrolled diabetes with constipation: evidence from the National Health and Nutrition Examination Survey. Neurogastroenterol Motil. 2015 Oct;27(10):1389-97. doi: 10.1111/nmo.12630. Epub 2015 Jul 15. PMID: 26176421; PMCID: PMC4584183.
May is the Registered Dietitian Nutritionist and nutrition expert at Begin Health.
© 2023 Begin Health, Inc. All Rights Reserved.