Foods to ease constipation in kids

When it comes to managing constipation in children, it's important to focus on providing a balanced diet that includes high-fiber foods and promotes regular bowel movements. Here are some foods that can help alleviate constipation in children:

  1. 1. Fruits: Encourage your child to eat fruits such as apples, pears, berries, prunes, and oranges. These fruits are high in fiber and contain natural sugars that can help soften the stool.
  2. Vegetables: Include a variety of vegetables in your child's diet, such as broccoli, carrots, spinach, and sweet potatoes. These are rich in fiber and can aid in digestion.
  3. 3. Whole grains: Choose whole grain options like whole wheat bread, whole grain cereals, and brown rice. These contain more fiber than refined grains and can promote regular bowel movements.
  4. Legumes: Foods like lentils, beans, and chickpeas are excellent sources of fiber and can help relieve constipation. You can include them in soups, stews, or even make bean-based spreads like hummus.
  5. Water: Make sure your child is drinking plenty of water throughout the day. Staying hydrated can soften the stool and make it easier to pass.
  6. 6. Unsweetened Yogurt/Curd: Probiotic-rich yogurt/curd can aid in digestion and promote a healthy gut. Look for yogurt with live cultures to maximize the benefits.
  7. 7. Prune juice: Prune juice has natural laxative properties and can be beneficial for constipated children. Start with small amounts and gradually increase as tolerated.
  8. 8. Chia seeds: Chia seeds are high in fiber and can be added to yogurt, smoothies, or oatmeal to help with constipation. However, make sure your child drinks enough water when consuming chia seeds, as they absorb liquid and may worsen the situation if not hydrated properly.

Remember to introduce these foods gradually into your child's diet, increase their water intake, and consult a registered dietitian for personalized advice, especially if constipation persists or worsens.

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