How To Relieve Constipation In A Child: Practical Tips For Parents
Figuring out how to relieve constipation in a child can be a difficult process for some parents. Often we feel like we are doing all the “right things” but our little ones are still having tummy troubles. It is estimated that about 30% of children have constipation and many are often classified as chronic constipation. As a parent who dealt with constipation with my own children, I understand that finding effective solutions on how to relieve constipation in a child can be invaluable.
What is constipation?
Constipation is infrequent, uncomfortable or painful bowel movements that can be difficult to pass. Often you will hear that if your child is pooping 2-3 times per week, they aren’t constipated. However, if the stool is hard, lumpy or dry OR causes pain when passing, this is also a type of constipation.
Common causes of constipation can include:
not getting enough fiber or water
not moving as much as usual
life changes (new siblings, moving, starting school)
Sometimes, fear of having a bowel movement can also cause constipation as the child may not want to go on the toilet out of fear and hold the bowel movement in. This delays the signals to the brain to tell the child they need to go and it can become a vicious cycle.
Trialing some tips below may help to ease your child's constipation.
Diet Tips
Although it can be tricky with kids, it is important to find fiber filled foods that your child enjoys. Yes, I know getting veggies into some kids can be an impossible feat but there are also many fruits and whole grains that contain fiber as well.
Finding these foods can even be a fun activity with your little one! Making smoothies, charcuterie/snack boards, or even making it into a challenge game, for example “would you eat this or that?” are fun ways to explore new foods.
Of course, be sure to include all the dips and even different utensils or dishes than you typically use. Examples include using toothpicks or chopsticks to pick up food, ice cube trays for small servings or even using the fidget “popit” toys to put little tastes into!
Hydration tips
Staying hydrated is also very important in easing constipation. An easy to remember rule of thumb for hydration and kids is at least one cup of liquid for every year old they are. For example, if a child is 3 years old, we would want them to consume 3 cups or 24 oz. of liquid per day.
Ideally, most of this liquid should be water first, then supplement with other liquids such as milk. (As always, this is a general recommendation, always check with your pediatrician first!)
Letting your child choose their favorite cup, adding fruit to the water or fun shaped ice cubes can be a way to increase your child’s willingness to drink! Or if they’re like my children, fill up your favorite cup and they will have it empty in no time!
Movement Tips
Regular physical activity is important for both kids and adults! It can be hard to get as much vigorous activity during the winter months but it is still just as important.
Kids aged 1-5 years old should get three hours of activity spread throughout the day. Kids 6-17 years old should get at least 60 minutes of moderate to vigorous physical activity a day.
With the decrease in gym class in schools and short recesses, our kids need time after school to run, jump and play! Kids are really great at play when us adults allow them the time and space!!!
Toileting Tips
Another healthy habit to include are bathroom routines. Sometimes our kiddos will develop this all on their own! Does anyone else have a child that runs straight past you to the bathroom when getting home from school?!
Other ways to incorporate a daily routine is around meal times. Chewing is a great sign to your body that the digestion process is beginning! So after the meal, have your kiddo sit (only 5 minutes or less) to get their body used to the signal to poop! Singing songs, reading books or bringing in a favorite toy can be a way to pass the time with less stress for sitting.
Proper potty posture is also important! Make sure your kiddo has a stool under their feet to allow for easier pooping–leaning forward with elbows on knees, knees together and feet out can also help to open up the hips– modeling is the best way to get kiddos to give this posture a try!
Other at home tips to try
Other ideas of things to try if your child is having symptoms of constipation:
Prune or pear juice
Warm baths
Belly Massage
Stool softeners or supplements (with pediatrician approval)
If you have been managing your child’s constipation with at-home remedies for more than two weeks and your child isn’t getting better, it might be time to seek care! Consulting with your doctor can be great first steps.
Pediatric pelvic floor therapy
Pelvic floor therapy can also help! If you want to see if your child may benefit from my care, you can call:
visit restoringcore.com for more FAQ about pediatric pelvic floor therapy!
schedule a discovery call to discuss your child's symptoms
Red flags/when to see a doctor
Blood in stool– sometimes this can be a sign of other issues and needs to be addressed
Severe abdominal pain – again, this can be a symptom of other issues! If you notice severe abdominal pain, go to the ER and/or call your healthcare provider
