What To Eat If You Are Constipated

5 min read

What To Eat If You Are Constipated – Constipation in children is rarely a serious concern. Parents often use various foods to get relief from constipation in children. This usually occurs due to the irregular passage of stool, which causes pain during bowel movements due to its dry and hard texture (1). According to the US Department of Health and Human Services (2), one out of every 20 seizures in children is due to constipation. Therefore, replacing a balanced diet with fiber-rich foods and high magnesium intake can help cure this condition. Also, drinking plenty of water or coconut water helps with constipation. This post will tell you about various foods that you can give to your children to fight constipation.

Doctors at Children’s Mercy Hospital and the University of Florida report that constipation affects about 3% of the global pediatric population, and there appears to be no recognizable biological basis for the condition in 95% of cases. In such cases, regulating fiber intake can help alleviate the condition.

What To Eat If You Are Constipated

What To Eat If You Are Constipated

According to the American Academy of Pediatrics, “Fiber keeps things moving in the digestive tract.” A diet rich in adequate fiber helps regulate bowel movements and prevents constipation (3). “When children are constipated, avoid high-fat foods, especially fried and processed foods,” says Alexandra Turnbull, a Minnesota-based registered dietitian and nutritionist. “Also can make you feel full for a longer period of time. They take longer to digest.” Which does not help with constipation. In case of constipation in children, the consumption of dairy products should also be reduced.

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Shen Li Li, a mother, writer, and blogger, experienced the problem of constipation with her child. She describes her experience, “For the past month, Gavin has been struggling with constipation a lot. I don’t know what else to do except increase Gavin’s fluids and fiber. It seems that Gavin has an initial sensitivity to water. This has been difficult since falling in love. His irregular food preferences also limit his fiber intake. Grapes, oranges and whole-wheat bread (i) are the only sources of fiber I keep him eating.

Below is a list of fiber-rich foods that help relieve and prevent constipation. Children should consume at least 19-25 grams of fiber daily.

Alternatively, multiply your child’s age by five to get the amount of fiber needed in grams per day (3).

Whole grains and cereals are rich sources of insoluble dietary fiber, which add bulk to the diet and treat constipation effectively (4). For children and adolescents, the recommended daily intake of whole grains should be at least half of the total daily grain intake (5) (6). However, 100 percent of grain intake should be whole grains.

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Cereals with 100% and 40% bran are available over the counter as ready-to-eat cereal alternatives. One-third to three-quarters of these grains contain 9.1 to 14.3 grams of fiber, which can add bulk to the diet and keep the digestive system active (7).

Quinoa is an excellent high-fiber, gluten-free pseudo-grain food that contains essential amino acids for healthy growth (8). One cup (185 grams) of cooked quinoa provides a total of 5.18 grams of dietary fiber, which helps keep bowel movements regular (9).

Oats are rich in both soluble and insoluble fiber (10). While soluble fiber improves overall health, insoluble fiber regulates bowel movements and prevents constipation. You can give whole oat porridge, steel cut oats, rolled oats and oat bran to increase the total fiber intake of your child. “Oats are a great choice for constipation. The whole grain has 3 grams of fiber per half-cup serving. You can also add fresh or frozen fruit to add fiber,” says Turnbull.

What To Eat If You Are Constipated

The husk remains intact, rich in vitamins, minerals and dietary fiber (11). One cup (195 grams) of cooked brown rice contains 3.12 grams of dietary fiber, which is good for constipation (12).

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Whole wheat provides significant amounts of dietary fiber, which supports digestive health (13). 100 grams of whole wheat flour contains 13.1 grams of dietary fiber. Common whole-wheat products you can consider include whole-wheat bread, pasta, biscuits, and pancakes (14).

Millet is a grain that is high in insoluble dietary fiber, which promotes bowel regularity (15). From children to adults, eating various millets like pearl, corn, dates, small millets in small quantities can be beneficial. Millet pancakes, roti, muesli and toasted snacks are some easy options to try.

Legumes and legumes (beans, lentils, and peas) are nutrient- and fiber-rich foods that are low-fat (16) and a great alternative to meat. Adding a variety of beans and pulses to your child/teen’s diet can add color and many nutrients to their diet.

A half-cup serving of a variety of dried beans provides 9.6 to 3.8 grams of dietary fiber, making them delicious in salads, sprouts, soups, casseroles, curries, and snacks (7). Some common dry beans are lima beans, kidney beans, navy beans, garbanzo beans (chickpeas), pinto beans, and soybeans.

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Lentils are a variety of fruits that are available in green, brown, black, red, yellow, and orange colors (17). Half a cup of cooked lentils provides 7.8 grams of dietary fiber (7). You can give pulses to your child in soups, curries and pulses.

Split peas belong to the legume family and are available in green and yellow colors. One cup of cooked peas contains about 17 grams of dietary fiber, which your child can enjoy through curries, soups, and snacks (18).

Edamame refers to soybeans that have not matured while still in the pod. Adding one cup of cooked edamame to your child’s diet provides 4.84 grams of fiber. Edamame dip or hummus, edamame crisps, salads, and soups are some of the dishes you can try for kids and teens (19).

What To Eat If You Are Constipated

Legumes contain anti-nutrients like phytic acid, lectins and enzyme inhibitors which can be harmful when consumed in excess. Processes like milling, soaking, cooking, germination, and fermentation can reduce the nutrient content without affecting the fiber content (47).

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Whole vegetables and fruits (including peels) add color, flavor, and plenty of nutrients to the diet. Additionally, they provide several health benefits such as relief and long-term prevention from constipation (20). Children and adolescents should consume at least five servings of fruits and vegetables daily (21).

Broccoli sprouts have been shown to be effective in regulating bowel movements due to sulforaphane, a sulfur-containing compound found in cruciferous vegetables like broccoli, cauliflower, and cabbage (22). Children and teens can eat broccoli sprouts in smoothies, soups and salads.

Amla is rich in dietary fiber (14.4 g/cup), which helps relieve constipation and improve digestive health (7). Inulin found in artichokes has prebiotic effects that may improve overall gut health (23). Overall, fiber is a great prebiotic to normally feed our gut probiotics.

It belongs to the same family as broccoli and has an excellent nutrition and dietary fiber profile (24). Salads, soups or steamed collard greens, grilled/grilled chicken or meat are good choices to increase your child’s fiber intake.

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Sweet potatoes are rich in fiber, which can facilitate regular bowel movements (25). Prepare boiled, baked or roasted sweet potatoes with their skins to increase your child’s fiber intake.

Carrots, cooked or raw, add important fiber to salads, sandwiches, rolls, soups and side dishes. Additionally, it provides a variety of nutrients and bioactive compounds that may improve overall health (26).

Brussels sprouts are rich in dietary fiber and, in addition to other nutrients, are good for the gut microbiota (27)(28). It helps promote healthy bowel movements, thereby providing relief from constipation.

What To Eat If You Are Constipated

Avocado contains 6.7 grams of fiber, which helps maintain healthy bowel movements and prevents constipation (29). Research shows that the fiber present in avocado can act as a prebiotic and maintain healthy gut microbiota (30). Kids can eat avocado chunks or use the fruit to make healthy items like smoothies, spreads, and dips.

Drinks That Make You Poop Immediately If Constipated

Pear is a fiber rich food which provides relief from constipation. On average, one pear contains about 6 grams of fiber, which helps keep the intestines healthy and prevent constipation. Research shows that the soluble fiber pectin in dates promotes a healthy microbiome and the growth of good bacteria. It can significantly improve bowel function and reduce the presence of symptoms. You can include pears in your child’s diet in various forms, including peeled pears, such as fruit salads and jams (31).

One guava with the peel provides many nutrients and three grams of dietary fiber, which is good for overall health (7) (32). Children can eat guava as an afternoon snack or as a part of mixed fruit salads, smoothies and desserts.

A whole apple (including the peel) is an excellent source of dietary fiber and nutrients that improve digestion (33). Children can eat whole apples as a snack or as part of a salad.

Grapes including the peel are a healthy source of fiber and include more fiber in the diet to control bowel movements (34). Additionally, they provide many nutrients and antioxidants that support overall health.

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One cup of fresh raspberries and blackberries can provide about eight grams of fiber and several bioactive compounds (35). Berries can be easily added to delicious recipes like salads, yogurt, homemade granola bars, and desserts.

Kiwi or kiwi fruit

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