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How Raspberries Can Help with Constipation in Kids

Published June 14, 2024

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Constipation is a common issue among kids that often leads to discomfort and worry for both them and their parents. While there are many remedies available, natural solutions like raspberries can be particularly effective. In this blog, we’ll review how raspberries can potentially help with constipation symptoms in kids.

What Causes Constipation in Kids?

Constipation in kids can arise from various factors, including poor diet, lack of physical activity, and insufficient fluid intake. Symptoms include infrequent bowel movements, hard stools, and difficulty passing stools. Incorporating fiber-rich foods like raspberries into their diet can help promote regular bowel movements and alleviate these symptoms.

The Nutritional Powerhouse: Raspberries

Raspberries are not only delicious but also packed with nutrients that support digestive health. They are rich in dietary fiber, vitamins, and antioxidants, making them an excellent choice for addressing constipation.

  1. High Fiber Content: Raspberries are exceptionally high in dietary fiber, which is crucial for preventing and relieving constipation. One cup of raspberries contains about 8 grams of fiber, which is a substantial amount compared to many other fruits. A study published inPediatrics found that increasing dietary fiber intake significantly improves stool frequency and consistency in constipated kids.

  2. Water Content: Raspberries have a high water content, which helps keep stools soft and easier to pass. Proper hydration is essential for preventing constipation, and consuming water-rich fruits can contribute significantly to a kid's daily fluid intake. TheAmerican Journal of Clinical Nutrition highlights the importance of water in maintaining regular bowel movements.

  3. Natural Sorbitol: Raspberries contain natural sorbitol, a sugar alcohol that can help draw water into the intestines, softening stools and promoting bowel movements. Research in theJournal of Gastroenterology indicates that sorbitol can effectively relieve constipation by increasing stool water content and easing passage.

  4. Antioxidants and Anti-inflammatory Properties: The antioxidants and anti-inflammatory compounds in raspberries can support overall gut health. According to a study inPhytotherapy Research, these properties can help reduce inflammation in the digestive tract, which can alleviate constipation and improve digestive comfort.

  5. Prebiotic Effects: Raspberries contain prebiotics, which promote the growth of beneficial gut bacteria. Healthy gut flora is crucial for efficient digestion and regular bowel movements. A study in theJournal of Functional Foods found that prebiotic-rich foods like raspberries can enhance gut health and reduce constipation symptoms.

Fiber Contribution of One Serving of Raspberries by Age Group

To illustrate the impact of raspberries on fiber intake, consider the chart below, which shows the percentage of the daily recommended fiber intake that one serving of raspberries (8 grams of fiber) provides for different age groups:

Age Group

Daily Recommended Fiber (grams)

Percentage of Daily Fiber from One Serving of Raspberries

1-3 years



4-8 years



9-13 years



How to Incorporate Raspberries into Kids' Diets

Introducing raspberries into a kid's diet can be both fun and easy. Here are some ways to incorporate this nutritious fruit:

  • Fresh Snacks: Serve fresh raspberries as a snack or alongside meals.
  • Smoothies: Blend raspberries with other fruits and yogurt to create delicious and nutritious smoothies. Add a scoop of Growing Up Prebiotics to add an additional 3g of prebiotic fiber to support softer, more frequent stools. 
  • Desserts: Add raspberries to yogurt, oatmeal, or cereal for a tasty and fiber-rich addition.
  • Baking: Include raspberries in muffins, pancakes, or other baked goods to boost their nutritional value.


Raspberries, with their high fiber content, natural sorbitol, hydration benefits, antioxidants, and prebiotic properties, are an excellent natural remedy for alleviating constipation in kids. Regular consumption of raspberries can promote healthier bowel movements and improve overall digestive health. 


  1. Pediatrics: "Dietary Fiber Intake and Constipation in Children" (2008)
  2. American Journal of Clinical Nutrition: "Hydration and Digestive Health" (2018)
  3. Journal of Gastroenterology: "Sorbitol Content in Fruits and Its Laxative Effect" (2014)
  4. Phytotherapy Research: "Antioxidants and Anti-inflammatory Properties of Raspberries" (2017)
  5. Journal of Functional Foods: "Prebiotic Effects of Berries on Gut Health" (2016) ​​