Recipes for Constipation in Toddlers
These high fiber recipes for constipation in toddlers can ensure your toddler is getting proper nutrition for digestion.
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Disclaimer – This post is for informational purposes only and is not for diagnosing or treatment. See your medical provider or Registered Dietitian for individual recommendations.
As a parent and Registered Dietitian, I am quite familiar with talking about kids’ bowel habits.
It’s just a normal part of the conversation and something you keep tabs on.
Out of my three kids, two have been pretty consistent but one has struggled with bouts of constipation, starting as an infant.
Fortunately, as a Registered Dietitian, I’m equipped with what changes to make in her diet to help alleviate some of the symptoms and make things easier.
This was on and off for her as an infant during breastfeeding. So, I often changed my diet to see if that could help.
While diet can certainly be a factor in constipation, some cases may require help or interventions from your pediatrician or care provider.
Make sure to bring these cases to your care providers if you have been struggling with constipation in your toddler for periods of time.
This post will share several recipes for constipation in toddlers, symptoms and things parents can try as remedies for constipation in toddlers.
What Causes Constipation?
Constipation is different in toddlers than adults. In adults, constipation is defined as having three or fewer bowel movements per week.
With toddlers and children, constipation is defined as fewer than two bowel movements a week, as defined by the National Institute of Diabetes and Digestive and Kidney Diseases.
There can be many reasons for constipation in toddlers, though some of the main ones are:
- Poor diet – Many toddlers go through picky eating phases, where they rely on the common “beige” foods, like chicken nuggets or french fries or mac and cheese. However, making a few modifications, and/or adding more fiber to the diet through these healthy snacks for picky eaters can be monumental.
- Insufficient water/liquid intake – Sometimes, getting toddlers to drink can be a challenge! It helps to have a fun water bottle on hand (I prefer BPA-free), and occasionally, we’ll offer honest juice boxes. We take water bottles with us everywhere. Toddler smoothies in fun kids smoothie cups are another popular option for hydration.
- Not enough movement – While most toddlers can’t sit still, if you have a toddler who doesn’t move enough, this could be a cause for toddler constipation if the digestive system slows down or isn’t stimulated.
- Anxiety/fear of going to the bathroom– Anxiety around going number two could stem from having a prior painful experience, or even putting too much focus on it. Other times, toddlers are distracted or just generally uncomfortable.
- Other functional or physical issues– There are many other functional or chemical reasons for constipation too, such as illness, taking certain medications, medical conditions, etc.
Signs of Constipation
So, how may you know if your child is constipated?
Well, your child may still be experiencing constipation symptoms even if they are having more than two bowel movements per week, some of which may be:
- hard stools or small pellets
- abdominal pain or pains
- nausea or bloating
- blood in the stool
- fear of sitting on the potty or having a bowel movement
What Foods Are Good for Constipation?
Fiber is generally the name of the game when it comes to foods for constipation in kids, and the basis of recipes for constipated toddlers.
Some high-fiber foods for toddlers include:
- beans – Beans can be fabulous for hiding in things, like smoothies (scroll down to the chocolate black bean smoothie), cookie dough dips, cookies, pancakes, etc. We’ve shared several bean recipes for toddlers before!
- whole grains – If your toddler loves the common pb&j, try upgrading to a high-fiber bread, like Dave’s Killer Bread! You can also offer whole wheat or whole grain/chickpea pasta, and grains like quinoa, farro or bulgur.
- lentils – Take a look through these lentil recipes for toddlers to get some inspiration on how to include these high-fiber pulses!
- Pears and raspberries– Pears and raspberries are some of the highest-fiber fruits. Add raspberries to smoothies, oatmeal, mash them into a jam, etc. We love serving this toddler mac and cheese with pears and broccoli.
- nuts and seeds – Make sure to cut down for smaller toddlers to reduce the choking risk. Or, consider making your own salted cinnamon peanut butter.
- Bran cereal – A bran-based cereal, or high fiber cereal, like Frosted Mini Wheats, can be great paired with yogurt.
- Dried fruit – We relied on sour raisins and dried apricots during our bouts of constipation.
- Chia seeds – Chia seeds are fantastic for absorbing water, which can help your little toddler’s intestines pass things more easily. We add chia seeds, flax seeds and hemp seeds to nearly everything, ranging from cereal, to yogurt, smoothies, oatmeal and more. Here are several ideas for chia seed recipes for toddlers.
- sweetpotatoes or pumpkin puree – There are so many sweetpotato recipes for toddlers are generally well-accepted since they are naturally sweet, and bonus, high in fiber!
- peas – Obviously, veggies can be great. Green peas (fresh, canned or frozen) are a great addition to meals for kids.
- nut butter bites – An easy done for you option!
- zucchini – I love subtly adding zucchini to muffin recipes, like zucchini almond flour muffins or pumpkin zucchini muffins.
- yogurt and kefir – My 23 month old and 3 year old are both obsessed with kefir, which is like a drinkable yogurt. Probiotics are great for gut health!
- yogurt or kefir pouches– Toddlers love pouches, so maybe give these portable kefir pouches a try! They are fun and flavored. You can also make DIY yogurt pouches at home.
- coconut oil – Toddlers may react differently to high-fat foods, but as a Registered Dietitia and Mom, I’ve found that adding coconut oil to oatmeal or even into smoothies helps things pass through more easily. It seems to “coat” the digestive system.
Other Lifestyle Tips
- Hydration – Make sure your toddler is drinking liquids, besides just milk. Drinking too much milk can actually lead to constipation. Aim to get 2-4 cups of water.
- Exercise – Toddlers don’t necessarily need structured exercise – swimming, jumping and dancing, going to the playground, and playing tag outside all count!
- Probiotics – While food probiotics can be great, we rely on these probiotic mix in’s often with water or even oatmeal.
- Stress – Are there a lot of lifestyle changes going on in your toddler’s life? Moving to a new house or school? A new family dynamic (new baby, divorce, etc.)? These may be things that toddlers don’t know how to process and this stress of the unknown may manifest in changes in digestive and bowel habits.
When Should You Worry About Toddler Constipation?
If constipation is casual or occasional or doesn’t seem to be making your toddler uncomfortable, it may not be a huge concern.
Doctors and lactation consultants told me it was fine for my breastfed baby to go 11 days without a bowel movement.
For toddlers, though, you probably wouldn’t want to go that long! You always want to listen to your mommy gut and intuition.
If something doesn’t feel right to you, your toddler is uncomfortable, in pain, vomiting, has a loss of appetite, blood in the stool, or anything serious, definitely consult your pediatrician or care provider.
Dietitian-Approved Toddler Recipes for Constipation
Now that we’ve talked all things about treating constipation in toddlers, now let’s talk about some of the ways to modify diet through these recipes for constipated toddlers.
Recipes for Constipation in Toddlers
If you need recipes for constipation in toddlers, this ultimate roundup from a Registered Dietitian can help provide nutrition, tips and relief.
Coconut Flour Oatmeal Cookies with chocolate chips are made with a delicious blend of gluten free coconut flour and oats, for a soft, tasty treat!
These diy yogurt pouches will save you money and are SUPER easy and quick to make! Great for the whole family and can be catered to individual dietary preferences, homemade yogurt pouches are the way to go!
Air Fryer Butternut Squash fries are flavorful and fun for kids! If you have picky eaters, roasting butternut squash in the air fryer is a great way to get a delicious and crispy texture!
This edible pumpkin cookie dough is hard to resist! Made with just a handful of pantry staples, you'll have the best pumpkin spice cookie dough for fall.
Silken Tofu Brownies are a delicious and healthy after-school snack. These easy fudgy vegan brownies are a great way to satisfy your sweet tooth after dinner.
Cinnamon peanut butter is a creamy, tasty peanut butter made in your own kitchen with only natural ingredients! If you've never tried peanut butter and cinnamon together, you're in for a real treat!
Cherry overnight oats with blueberries epitomize an easy, done-for-you breakfast! Full of protein, fiber and antioxidants, this meal prep breakfast is full of nutrition and cherry flavor.
This sweetpotato mug cake is ready in minutes and is a great single-serving dessert or snack. Made with a handful of healthy ingredients you probably have on hand, this microwavable mug cake is also gluten free and vegan.
This cantaloupe mango smoothie is great for kids. Make it in minutes with just 5 simple ingredients.
These oatmeal bites for baby are sweetener free, and a great way to offer protein, healthy fats, and micronutrients, like iron, to your little ones.
This carrot banana smoothie is an easy, whole-foods smoothie filled with flavor, nutrition and only 6 key ingredients. Great any time of year, it has the perfect hint of creaminess and spice.
Baby oatmeal cookies are rich in fiber and nutrients and contain no added sugars. Oatmeal cookies are perfect as baby breakfast cookies or a healthy baby snack any time of day!
These pumpkin peanut butter balls are the perfect snack for fall or any time of year! Filled with oats, honey, pumpkin, peanut butter and flax seeds, these pumpkin oat balls are full of flavor, fiber and healthy fats too.
These easy trail mix bites are a perfect snack for an active lifestyle! Filled with protein, fiber and micronutrients, they’re an easy on-the-go snack, lunchbox snack or fill-you-up snack!
These colorful chickpea stuffed peppers are a great side or appetizer for groups. With melted cheese and spices, it's hard to put these down!
Healthy Pumpkin Blondies are the best gluten free pumpkin dessert bar that appeal to kids and adults alike. Full of satiating fiber and protein, these healthy pumpkin oat bars are so easy they can be mixed in a blender.
This Beet Banana Smoothie is a healthy, antioxidant-packed smoothie option, great for after a workout, packed with banana, mango, raw beets and spinach. You won't even taste the spinach in this beet spinach smoothie.
This Strawberry Banana Smoothie Bowl recipe is a deliciously creamy snack, or can even be made into a meal with your favorite toppings.
You'll never guess that beans are in this smoothie. This healthy chocolate bean smoothie is made with bananas, beans, dates, yogurt, milk and spinach to make the tastiest mint chocolate chip smoothie, plus it's full of filling fiber and protein.
A banana pear smoothie is a delicious and easy way to up your fiber intake to help with satiety, digestion, blood sugar balance and more! This pear and banana smoothie offers both fruit and veggies as well as 15 grams of protein!
Cherry Chocolate Chia Pudding is a great way to use those summer cherries. Great as a breakfast, snack or dessert, this chocolate cherry pudding recipe with cherries and chocolate is an easy vegan dessert.
These vegan peanut butter chia balls are the perfect, kid-friendly on the go snack! Full of flavor, fiber and a hint of sweetness, these peanut butter protein balls are nutritious, easy and delicious!
These no bake 5 ingredient peanut butter energy bites are a great on-the-go snack. Made with oats, sweetpotatoes, peanut butter, coconut and some spices, these sweetpotato bites are everything you'd want in a healthy portable snack.
Whole Wheat Sweetpotato Zucchini Muffins are a tasty, portable snack option for your little ones. These zucchini and sweet potato muffins are full of veggies and provide a dairy-free option for those who need it
For the best gluten free zucchini muffins, look no further than these zucchini almond flour muffins made with almond flour, oats, almond butter and spices. A delicious and satisfying snack for the whole family.
This goat cheese quinoa salad blends savory quinoa and goat cheese with sweet fruit and sweetpotatoes, topped with a smooth citrus honey dressing.
These lemon protein balls are the perfect, refreshing snack. Made with lemon zest, chia seeds, a blend of coconut flour and oat flour, these lemon coconut protein balls are satisfying and energizing.
Acorn squash muffins are a delicious, kid-friendly snack that can be served any time of day.
This parsnip baby recipe blends parsnips, carrots, milk and cinnamon for a new way to introduce this root vegetable to baby!
References:
- Blackmer AB, Farrington EA. Constipation in the pediatric patient: an overview and pharmacologic considerations. Journal of Pediatric Health Care. 2010;24(6):385–399.
- Taylor CM, Emmett PM. Picky eating in children: causes and consequences. Proc Nutr Soc. 2019 May;78(2):161-169. doi: 10.1017/S0029665118002586. Epub 2018 Nov 5. PMID: 30392488; PMCID: PMC6398579.
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