The Begin Health Guide To Toddler Constipation Relief

Fluids Ideas That Are Not ‘Just’ Water

Plain water can get boring and soon you feel you are chasing your little one around with a sippy cup or water bottle non-stop! It’s exhausting. Some ways you can spice up plain water is by adding fruit to it like cucumber, watermelon or lemon.  Juice counts as a fluid, but the American Academy of Pediatrics just came up with strong guidance to limit juice. They say:

Another fluid alternative to water is herbal tea. Varieties such as peppermint, chamomile, citrus, fennel, ginger, rooibos, are all safe for toddlers and kids. These can be served warm or iced. Hold off on adding sweeteners.  Last, there are endless options for other drinks. One category we want to mention are sugar-free options. Opt for varieties sweetened with stevia and monk fruit. Stevia has been found to act as a prebiotic in the body by feeding good gut bacteria. Other artificial sweeteners need to be investigated further before we really know their long-term effects on our bodies. So when in doubt use caution.

What About Milk?

Milk is the preferred drink of choice for some toddlers and kids and it counts as a fluid. But, parents must watch out for too much milk. If kids drink too much milk that can lead to constipation or worsens existing constipation. We don’t want that.

Some Dairy Alternatives

For the kids that don’t tolerate milk, there are many milk alternatives at the grocery store. Milk alternatives like almond milk or oat milk are very different from cow’s milk when you think about nutrition. Some non-dairy milks do have added protein and are fortified with vitamins D and calcium. If you are looking for a milk substitute read the label.

Watch Out For Too Much Dairy

Toddlers and kids ages 2-8 should have no more than 2 ½ cup equivalents of dairy per day. If you are serving too much here, this could provide the constipation relief you’re looking for. Some examples provided in the Dietary Guidelines for Americans include: Here are some examples of a dairy equivalent:

• 1 cup milk
• 1 cup yogurt
• 1 ounce processed cheese (1 slice)
• ⅓ cup shredded cheese
• 1 ½ ounces hard cheese (1 slice)
• 1 cup soy milk

Eat More Fiber

Dietary fiber helps to form our poop. Sometimes fiber is called roughage or bulk, and includes plant foods your body can’t digest or absorb. It passes relatively whole through your stomach, small intestine and colon and out of your body.

Types of Fiber 

Fiber is usually referred to as soluble, which dissolves in water, or insoluble, which doesn’t dissolve.

• Soluble fiber, the type of fiber that dissolves in water, forms a gel-like material in the digestive tract. It is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
• Insoluble fiber promotes the movement of poop through your digestive system and increases stool bulk. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber. 

Both types of fiber are equally important in the diet. The good news: most foods have a combination of both. Aim to vary the sources of fiber in your toddler and kids diet every day. You can do this by serving different types of fruits, veggies and grains.

How much fiber do toddlers and kids need? 

It’s more than many parents think. 95% of toddlers do not get enough fiber. Most toddlers and kids, aged 1-5 need between 15 and 20 grams of fiber per day. Kids older than this need approximately 25 grams per day (DGA). Don’t think in grams? Learn more daily fiber needs for toddlers and kids and fiber foods.