The Best Foods to Help Kids Poop — According to a Dietitian

The #1 Food Struggle No One Talks About

Constipation is one of the most common (and frustrating) digestive issues in kids. Whether it’s skipped bathroom days, hard stools, or a kiddo afraid to go, what your little one eats plays a major role in how smoothly things move.

Below are some options for gut-supportive foods to help your kid poop more regularly and comfortably.

1. Chia Seeds

Chia seeds are a powerhouse of soluble fiber and absorb water to form a gel-like consistency in the gut ,perfect for softening stool.

2. Berries (Especially Raspberries & Blackberries)

These fruits are high in bothinsoluble and soluble fiber, which help add bulk and softness to stool. A ½ cup of raspberries has around4 grams of fiber.

3. Pears, Plums & Apples (With Skin!)

These fruits containsorbitol, a natural sugar alcohol that draws water into the intestines to help stool pass. Pears, in particular, are incredibly effective for kids who struggle with hard poops.

4. Oats

Oats are packed withbeta-glucan, a type of soluble fiber that can help stool move through more easily. Bonus: most kids love them!

5. Beans & Lentils

Just ¼ cup of beans or lentils can contain4–6 grams of fiber, making them one a high-fiber option for both kids and adults.

6. Avocados

A surprising fiber source: avocados offer both fiber and healthy fats, which lubricate the digestive tract and support regularity.

7. Prebiotic Fibers (Like Inulin or HMOs)

Prebiotic fibers likechicory root inulin and2'-fucosyllactose (2’-FL HMO) feed the good bacteria in your kid’s gut, helping improve stool consistency and regularity over time.

Begin Health Expert Tip:
Growing Up Prebiotics, a tasteless, textureless prebiotic powder designed for toddlers and kids that blends easily into foods and drinks. It’s a science-backed way to increase fiber without the mealtime struggle.

8. Water

While not a food,hydration is essential for fiber to work. Without enough water, even the best fiber-rich foods can backfire and cause harder stools.

Begin Health Expert Tip:Offer water throughout the day, and increase intake when adding new fiber sources.

9. Kiwi

Studies have shown kiwi helps with bothfrequency and stool softness—and it’s one of the few fruits shown to have a direct effect on gut motility in both adults and children.

10. Prunes (or Prune Puree)

The classic constipation helper - prunes contain bothfiber and sorbitol, making them one of the most effective natural remedies.

Summary

If your kid is struggling with constipation, food can be your first and most powerful tool. High-fiber fruits, veggies, whole grains, and prebiotic fibers like those inGrowing Up Prebiotics can gently support better digestion and easier poops, without relying on laxatives. Remember to increase water alongside fiber, and start slow to help your kid’s gut adjust.