Natural Alternatives to Stool Softeners for Kids

If your kiddo struggles with constipation, you're not alone. It’s one of the most common reasons for pediatric GI visits. While stool softeners can provide temporary relief, many parents want a more natural, long-term solution that supports gut health without creating dependency.

The good news is, there are gentle, research-backed ways to help kids poop more comfortably—without reaching for medication first. Here are the bestnatural alternatives to stool softeners that can be safely used at home.

1. Prebiotic Fiber

Prebiotics are special plant fibers that feed good bacteria in the gut. As these bacteria ferment the fiber, they help increase stool bulk and stimulate regular bowel movements. One of the most effective prebiotics for kids ischicory root inulin, which has been shown to improve stool frequency and softness in as little as6 weeks.[1]

Another helpful prebiotic is2’-fucosyllactose (2’-FL HMO), a compound modeled after the sugars found in breast milk. It supports gut comfort and microbial balance, especially in formula-fed or picky eaters.

How to use it:
Try a prebiotic supplement likeGrowing Up Prebiotics, which combines chicory root and 2’-FL HMO in a tasteless powder that’s easy to mix into milk, yogurt, or smoothies.

2. Magnesium-Rich Foods (or Gentle Supplements)

Magnesium helps relax the muscles of the digestive tract and draws water into the intestines, making stools softer and easier to pass. While high-dose supplements should be used under medical guidance, smaller daily amounts from food or kid-safe magnesium drinks can help support regularity.

Magnesium-rich foods include:

• Bananas

• Pumpkin seeds

• Leafy greens

• Avocados

• Almond butter (for older toddlers)

Bonus: Some pediatric-focused drink powders contain magnesium citrate or glycinate in low, safe doses designed for daily use.

3. Hydration

It may sound basic, but dehydration is one of the most common reasons toddlers and kids get constipated. Water helps soften stool and keeps things moving through the digestive tract.

Tips to increase hydration:

• Offer water throughout the day, not just at meals

• Add fun straws or cups to make water more appealing

• Include high-water foods like cucumbers, watermelon, and oranges

• Try electrolyte-enhanced drinks made for kids if plain water is a battle

4. High-Fiber Foods

Many kids don’t meet their daily fiber needs. Without enough fiber, the digestive system slows down. Aim to include at least one high-fiber food at every meal and snack:

• Berries

• Apples with skin

• Whole grain bread or oats

• Lentils or beans

• Chia seeds or flaxseed mixed into yogurt

Pair fiber with water to help it do its job effectively.

5. Physical Movement

Exercise isn’t just good for energy—it helps stimulate digestion, too. Kids who sit for long stretches (especially during school or screen time) may be more prone to constipation.

Movement ideas:

• Post-meal walks

• Toddler yoga or stretching

• Dancing to music

• Playground time

Even short bursts of activity can get the gut moving.

Summary

If your kid is constipated, a natural solution may be just as effective—and much safer—than long-term reliance on stool softeners. Focus on building a gut-friendly routine with prebiotics, fiber, hydration, and movement. With consistency, you’ll likely see improvements in comfort and regularity, all while supporting your kid’s overall digestive health.