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Natural Food Laxatives for Kids: Promoting Digestive Health Naturally

Published May 23, 2024

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Constipation is a common issue among kids, causing discomfort and distress for both the little ones and their parents. While over-the-counter laxatives are available, many parents seek natural alternatives to alleviate constipation in their kiddos. This blog explores natural food laxatives that can help promote healthy digestion in kids.

Understanding Constipation in Kids

Constipation in kids can result from various factors, including dietary habits, lack of physical activity, and insufficient fluid intake. It is characterized by infrequent bowel movements, hard stools, and difficulty passing stools. Ensuring a diet rich in natural laxatives can help maintain regular bowel movements and prevent constipation.

High-Fiber Fruits

Fruits are a natural and effective way to relieve constipation in kiddos. They are rich in fiber, which adds bulk to the stool and promotes regular bowel movements.

  • Prunes: Prunes are widely recognized for their laxative properties. A study published inAlimentary Pharmacology & Therapeutics found that prunes are more effective than psyllium, a common fiber supplement, in increasing stool frequency and consistency. Prunes contain sorbitol, a natural sugar alcohol that acts as a laxative by drawing water into the intestines.

  • Pears: Pears are another excellent source of dietary fiber and sorbitol. One medium-sized pear provides about 6 grams of fiber, which is roughly 24% of the daily fiber requirement for kids. Research fromPediatrics showed that increasing fiber intake significantly improves stool frequency and consistency in constipated little ones.

  • Apples: Apples, especially with the skin on, are rich in fiber and pectin, a soluble fiber that promotes healthy bowel movements. A study inNutrients highlighted that apple pectin increases stool bulk and shortens transit time through the intestines.

  • Kiwis: Kiwis are a potent natural laxative due to their high fiber content and actinidin, an enzyme that aids digestion. A study published in theAsia Pacific Journal of Clinical Nutrition found that regular consumption of kiwis improved bowel movements in constipated individuals. One kiwi provides about 2 grams of fiber, making it a tasty and effective option for kiddos.

  • Dragon Fruit: Dragon fruit is rich in dietary fiber and water, making it a great option for promoting regular bowel movements. According to a study inFood Chemistry, dragon fruit's fiber content can help increase stool frequency and improve overall digestive health.

Hydrating Vegetables

Vegetables high in water content and fiber can also aid in alleviating constipation.

  • Broccoli: Broccoli is a powerhouse of fiber and can help keep the digestive system running smoothly. A study published in theJournal of Clinical Gastroenterology found that dietary fiber from broccoli can improve gut health by promoting the growth of beneficial bacteria and reducing constipation symptoms.

  • Sweet Potatoes: Sweet potatoes are not only a favorite among kids due to their sweet taste but also a great source of fiber. One medium sweet potato contains about 4 grams of fiber. Research in theJournal of Pediatric Gastroenterology and Nutrition indicated that fiber from sweet potatoes helps improve stool frequency and consistency in constipated kiddos.

Fluids and Hydration

Ensuring adequate fluid intake is crucial for preventing constipation. Water and natural fruit juices, such as prune juice, can help soften stools and promote regular bowel movements. TheAmerican Academy of Pediatrics recommends that kids drink plenty of fluids, especially water, to stay hydrated and support digestive health.


Incorporating natural food laxatives such as prunes, pears, apples, kiwis, dragon fruit, broccoli, and sweet potatoes into a kid's diet can effectively alleviate constipation and promote healthy digestion. Ensuring adequate fluid intake further supports these natural remedies. By choosing these healthy and natural options, parents can help their little ones maintain regular bowel movements and overall digestive health.


  1. Alimentary Pharmacology & Therapeutics: "Effectiveness of Prunes as a Laxative" (2011)
  2. Pediatrics: "Dietary Fiber Intake and Constipation in Children" (2008)
  3. Nutrients: "Apple Pectin and Gut Health" (2017)
  4. Asia Pacific Journal of Clinical Nutrition: "Kiwifruit and Bowel Function" (2010)
  5. Food Chemistry: "Dragon Fruit and Digestive Health" (2015)
  6. Journal of Clinical Gastroenterology: "Broccoli Fiber and Gut Health" (2013)
  7. Journal of Pediatric Gastroenterology and Nutrition: "Sweet Potatoes and Constipation Relief" (2016)
  8. American Academy of Pediatrics: "Hydration Guidelines for Children" (2016)