The Dairy-Constipation Connection

Constipation is incredibly common in kids and often frustrating for parents trying to figure out the root cause. While many factors can play a role, dairy is one possible contributor that often gets overlooked. 

In this guide, we’ll walk through how to recognize constipation, when dairy might be the cause, and what to do if you're considering a dairy-free trial..

How to Identify Constipation

Constipation can affect many kids differently, and they might not know how to verbalize their symptoms and concerns. 

Here are some common signs of constipation to watch for (1):

• Fewer than 2 poops per week

• Painful or hard poops

• Streaks in their underwear

• Daytime accidents or bedwetting

• Tummy pain that improves after pooping

• Low appetite or fullness after just a few bites

If these signs sound familiar, you aren't alone! Constipation occurs in 18% of toddlers and 14% of kids and young teens (2). 

Common Causes of Constipation in Kids

Before blaming dairy, consider some of the more common culprits (3):

• Not eating enough fiber

• Not drinking enough fluids

• Withholding poop after a painful experience

• Routine changes (like school, travel, or illness)

• Stress or anxiety

• Certain medications

If none of these seem to apply or if you’ve already tried managing them with more fiber, water, movement, or routine changes, it might be time to take a closer look at dairy. 

How Dairy Can Contribute to Constipation

There are two main ways dairy can affect your kiddo’s digestion:

1. Cow’s Milk Protein Allergy (CMPA)

This immune response to milk protein can cause inflammation in the gut, which slows digestion and makes poop harder and more painful to pass.  This can also lead to a cycle of withholding and more chronic constipation (4).

2. Lactose Intolerance

While more often linked to gas or diarrhea, lactose intolerance can occasionally cause constipation.  When undigested lactose reaches the end of the gut, it ferments which can contribute to slow digestion and constipation in some kids (5).

How to Go Dairy-Free

A dairy-free trial may be helpful if:

• Conventional constipation treatments haven't worked

• Your pediatrician suspects CMPA

• Your kiddo tests positive for lactose intolerance (with a hydrogen breath test)

Studies have shown that eliminating dairy in kids with suspected CMPA reduced constipation symptoms by 28-78% (6).

Work with your pediatrician before starting a dairy-free diet. A typical trial lasts 2-4 weeks and should include tracking symptoms like:

• Number of poops per week

• Consistency of poops

• Straining

• Tummy aches or bloating

• Appetite

• Mood and energy levels 

If symptoms improve, your pediatrician may guide you through a reintroduction to confirm whether dairy was the cause.

Supporting Regularity With or Without Dairy

Whether or not your little one needs to avoid dairy, there are other key factors to improve their gut health and digestion. 

Increase Fiber & Fluids

Fiber helps soften poop and move it easier through the digestive system. But with 95% of kids not getting enough, it's a big reason why constipation is so common (7).

Based on the Cleveland Clinic's recommendations, aim for:

• Toddlers (1–3 years): 19 grams per day

• Kids (4–8 years): 25 grams per day

You don’t have to overhaul your child’s diet to increase their fiber intake. Try incorporating high-fiber options like berries, apples and pears (with skin), beans, nuts, seeds, and whole grain carbohydrates. 

As you're gradually increasing your kiddo's fiber intake, also make sure they are drinking enough fluid throughout the day. Water helps fiber do its job by further softening the stool and preventing cramping or bloating from too much fiber. 

Movement

Physical activity helps stimulate the muscles of the digestive tract. When kids move, this gentle stimulation helps push stool through the gut, which can ease and prevent constipation.

Movement after meals is especially helpful. Encouraging your child to do light activity about 10-20 minutes after a meal can help support more regular bowel movements.

Probiotics & Prebiotics

Probiotics help add good bacteria directly to the gut. Introduce probiotic-rich foods like yogurt and kefir (low lactose and dairy free versions available) or fermented vegetables like kimchi or sauerkraut.  

Prebiotics feed the good bacteria already in the gut to help them grow and thrive. Begin Health’s Growing Up Prebiotics is a great option for kids because it's a tasteless powder that seamlessly mixes into drinks or food to help your kiddo get prebiotic fiber consistently. 

Although one of its prebiotic sources, HMO (Human Milk Oligosaccharide) is originally derived from lactose, the fermentation process drastically reduces the lactose content, making the product generally safe for kids with lactose intolerance or cow’s milk protein allergy. Still, it’s best to confirm with your kiddo's pediatrician before adding a new product to their routine.

Summary

If your kiddo struggles with constipation and you’ve already tried more fiber, fluids, and movement, dairy may be worth exploring especially if there's a possible allergy or intolerance. A short, supervised dairy-free trial can help uncover the root cause, while continuing to support your child’s gut with fiber, hydration, and movement.