What is Constipation?
Constipation is when a child has infrequent, hard, or painful stools. While every child’s bowel habits vary, fewer than three bowel movements per week or difficulty passing stools may indicate constipation.
Signs of Constipation
Passing hard, dry stools
Straining or pain during bowel movements
Skipping days between bowel movements
Stomach pain, bloating, or loss of appetite
Small amounts of liquid stool (soiling) in underwear (a sign of overflow constipation)
Why Do Children Get Constipated?
Constipation is common in children and can be caused by several factors, including:
Low Fibre Intake – Not eating enough fruits, vegetables, and whole grains can slow digestion.
Not Drinking Enough Fluids – Dehydration makes stools harder and more difficult to pass.
Withholding Poos – Some children avoid going to the toilet due to fear of pain, being busy playing, or not liking public toilets.
Lack of Physical Activity – Movement helps keep digestion active.
Imbalanced Gut Bacteria – A lack of beneficial gut bacteria may contribute to sluggish digestion.
Changes in Routine – Starting school, travel, or stress can disrupt bowel habits.
Nutrition Approaches to Relieve Constipation
Increase Fibre Intake
Fibre helps soften stools and promote regularity. Aim for age + 5g of fibre per day (e.g., a 4-year-old should have about 9g daily).
🔹 High-Fibre Foods:
Fruits (pears, apples, berries, prunes, kiwis)
Vegetables (carrots, peas, sweetcorn, broccoli)
Whole grains (brown rice, oats, wholemeal bread)
Beans, lentils, and chickpeas
Ground flaxseeds and chia seeds
Tip: If your child isn’t used to fibre, increase gradually to avoid bloating and discomfort.
Encourage Hydration
Water helps soften stools, making them easier to pass.
💧 How much water does my child need?
1–3 years: ~1 litre (4–5 cups)
4–8 years: ~1.2 litres (5–6 cups)
9+ years: ~1.5 litres (6–8 cups)
Tip: Offer warm water or diluted prune juice in the morning to get the bowels moving.
Support Gut Health with Probiotics
Probiotic-rich foods help balance gut bacteria, improving stool regularity.
🥄 Best sources:
Live yoghurt (plain, no added sugar)
Kefir (fermented milk)
Sauerkraut and kimchi
Probiotic supplements (if needed – seek professional advice)
Encourage Regular Toilet Habits
Set a toilet routine – Encourage sitting on the toilet after meals, as digestion naturally triggers bowel movements.
Use a footstool – Keeping feet flat on a stool supports proper bowel emptying.
Make it fun – Blowing bubbles or reading a book on the toilet can help children relax.
Eat enzyme rich foods to support digestion
kiwi, golden kiwi, papaya, pineapple, mangoes and ginger
When to Seek Help
Consult a GP if your child:
Has constipation lasting more than two weeks
Experiences pain, blood in stool, or weight loss
Has persistent soiling accidents
Quick Constipation Relief Checklist
✅ Offer high-fibre foods daily
✅ Encourage plenty of water
✅ Add probiotic foods or supplements
✅ Add in enzyme rich foods
✅ Keep your child active
✅ Set a regular toilet routine
✅ Check for food intolerances. For more information see my article about food intolerances in children
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