A Constipation Fix for Moms, Babies, and Toddlers!
Here’s a guide to relieving constipation for pregnant women, infants under 6 months, and children ages 1-5, with safe and effective strategies for each group:
Relieving Constipation During Pregnancy
Constipation is common during pregnancy due to hormonal changes and the growing uterus pressing on the intestines. Here are safe ways to relieve it:
Increase Fiber Intake
Focus on high-fiber foods like whole grains, fruits (apples, pears, berries), vegetables (leafy greens, carrots), and legumes (beans, lentils).
Stay Hydrated
Drink plenty of water (8–10 cups daily) to keep the stool soft and easier to pass. Warm water or herbal teas like peppermint can be soothing.
Exercise
Regular physical activity, such as walking or prenatal yoga, helps stimulate digestion. Check with your doctor before starting a new exercise routine.
Fiber Supplements
If needed, talk to your doctor about taking a fiber supplement like psyllium husk.
Stool Softeners
Some pregnant women may be advised to use stool softeners (with doctor approval). Always consult a healthcare provider before using any medication.
Prune Juice
A small amount of prune juice (about 4 oz) can work as a gentle natural laxative.
Warm Baths
Soaking in a warm bath can help relax your muscles and provide relief.
Avoid Holding It In
When the urge strikes, go to the bathroom right away to avoid worsening constipation.
Gentle Solutions for Infant Constipation
For infants younger than 6 months of age, constipation can be a concerning issue. At this stage, their diet is primarily made up of breast milk or formula, so their bowel movements can be influenced by these factors. Here’s how to help relieve constipation in infants under 6 months:
Breastfeeding or Formula Adjustments
Breastfeeding: Breast milk is typically easy for infants to digest and provides natural hydration, which can help prevent constipation. If a breastfeeding infant seems constipated, it might be helpful to check that they are nursing effectively and frequently. A decrease in breastfeeding frequency can sometimes contribute to constipation.
Formula Feeding
If your baby is formula-fed, constipation could be related to the type of formula. Some formulas may be harder for infants to digest. If constipation persists, consult your pediatrician, who may suggest trying a different formula designed for sensitive tummies or one with a different type of protein or fiber content.
Tummy Massage and Bicycle Legs
entle tummy massages can help relieve gas and encourage bowel movement. Try using a circular motion on the baby’s belly, or gently apply pressure just above the navel.
- Bicycle Legs: Lay your baby on their back and gently move their legs in a bicycle motion. This can help relieve gas and stimulate their digestive system to encourage a bowel movement.
Warm Bath
A warm bath can be soothing for babies and can help relax their abdominal muscles, which may relieve constipation. Allowing the baby to soak in warm water for 10–15 minutes can provide comfort and sometimes stimulate a bowel movement.
When to Consult a Pediatrician
If your infant has not had a bowel movement for several days, seems to be in pain while trying to pass stool, or exhibits other concerning symptoms such as vomiting, lethargy, or a bloated abdomen, it’s important to seek medical advice. A pediatrician can evaluate the situation and provide further guidance on how to proceed.
Easy Ways to Relieve Constipation in Toddlers and Preschoolers
Constipation is a common issue for children, from infants to 5-year-olds. It can cause discomfort, distress, and sometimes even interfere with your child’s eating and sleeping patterns. Thankfully, dietary adjustments can often provide relief. As a dietitian, I recommend several strategies to ensure your child’s digestive health is supported while alleviating constipation.
Increase Fiber Intake
Fiber is essential for healthy digestion and regular bowel movements. Aim to incorporate both soluble and insoluble fiber into your child’s diet. Soluble fiber absorbs water, helping stool to pass more easily, while insoluble fiber adds bulk to stool.
- For Infants (6 months and older): Begin introducing pureed fruits and vegetables such as apples, pears, peas, and sweet potatoes. Oatmeal is also a great source of soluble fiber.
- For Toddlers and Young Children (1-5 years): Offer whole grains such as whole wheat bread, brown rice, and oatmeal. Fruits and vegetables like berries, carrots, and broccoli are great fiber sources. Beans and legumes are also highly beneficial.
Hydration is Key
Dehydration can worsen constipation by making the stool harder and more difficult to pass. Ensure that your child is drinking plenty of fluids throughout the day.
- For Infants: Breast milk or formula is generally sufficient for hydration, but once your baby is eating solids, small sips of water can help. For babies 6 months and older, you can introduce water in a sippy cup.
- For Toddlers and Children: Encourage water as the primary drink. Avoid excessive fruit juices or sugary drinks, as they can sometimes worsen constipation. However, small amounts of prune or apple juice can act as natural laxatives.
Introduce Healthy Fats
Healthy fats help lubricate the digestive tract and make bowel movements easier. Sources of healthy fats include avocados, olive oil, and fatty fish like salmon.
- For Infants and Toddlers: Avocado is a great choice for younger children, and it can be mashed or added to purees. Olive oil can be used in cooking or added to vegetables.
Limit Processed Foods
Highly processed foods like white bread, chips, and sugary snacks often lack fiber and can exacerbate constipation. Try to reduce the intake of these foods and replace them with healthier options like whole fruits, vegetables, and grains.
Probiotics for Gut Health
The balance of good bacteria in the gut plays a crucial role in digestive health. Introducing probiotic-rich foods like yogurt or kefir can support healthy gut flora and improve digestion.
- For Infants: Probiotic supplements or formulas containing probiotics may be considered if recommended by a pediatrician.
- For Toddlers and Children: Plain, unsweetened yogurt with live active cultures is an excellent source of probiotics.
Establish Healthy Eating and Bathroom Habits
Routine and consistency are vital for managing constipation. Establish regular meal times and encourage your child to use the bathroom at consistent times each day.
- For Toddlers and Children: After meals, encourage your child to sit on the toilet, even if they don’t feel the urge to go. This routine can help train their body to establish regular bowel movements.
Gentle Physical Activity
Physical activity can stimulate bowel movement and help relieve constipation. Encourage your child to engage in regular play, such as walking, running, or climbing. For infants, gentle tummy time and stretching exercises can help stimulate their digestive system.
When to Seek Medical Advice
If your child’s constipation persists despite dietary changes, or if they experience significant pain, blood in their stool, or other concerning symptoms, consult a healthcare provider. A pediatrician can help rule out any underlying conditions and recommend further treatment.
Key Takeaways:
Pregnancy
Focus on fiber, hydration, exercise, and gentle remedies like prune juice or warm baths.
Infants Under 6 Months
Breastfeeding, gentle tummy massages, and warm baths
Children Ages 1-5
Increase fiber intake, encourage hydration and exercise, and establish a regular bathroom routine.