Unravelling the Mystery: Is Toddler Constipation Linked to Their Diet?

1. Hydration Matters:

Adequate hydration is crucial for promoting regular bowel movements. Ensure your toddler drinks plenty of water and water-based beverages throughout the day to prevent dehydration, which can lead to constipation. Water, milk, diluted fruit juices and water-based smoothies are also excellent choices. Avoid too much milk (maximum of 400mls) and fizzy drinks. Check the balance of fluid to fibre, too much fibre can clog things up if there isn’t enough fluids. Aim for 900mls in those aged 1 to 3. Consider offering a fun, colourful water bottle or a fun straw to make drinking water exciting!

2. Fibre is the Key:

A diet rich in fibre is essential for smooth digestion and support healthy bowel movements. Introduce a rainbow of fibre-rich foods to your toddler’s plate. Think fresh fruits (apples, pears, and berries), vegetables (broccoli, carrots, and sweet potatoes), and whole grains (oats, quinoa, and wholegrain/meal breads and cereals). Try adding kiwi at least once per day- this is the magic fruit when it comes to constipation. Fibre is a superfood for the digestive system, promoting regular bowel movements and easing constipation. Get creative with fruit kebabs or veggie-loaded pasta dishes  to make eating fibre fun!

3. Limit Frequency of Processed Foods:

Processed meals, snacks and sugary treats lack essential nutrients and may contribute to constipation due to their low fibre intake. You don’t need to buy toddler ready meals, aim for offering the same family foods. Limit their intake and opt for wholesome, nutrient-dense alternatives. Deconstructing meals like tacos, wraps and pasta dishes can help with food acceptance if they don’t like foods touching. Keep family meals simple, try and mix it up with trialling brown pasta, rice or wraps. Always offer a variety of vegetables, tinned, frozen and fresh all work! If you are short on time batch making meals or making simple 15-30 minute meals are great, check out our blog for more ideas.  

4. Probiotics for Gut Health:

Including probiotic-rich foods like yogurt, kefir, and fermented vegetables can support a healthy gut and aid in smooth digestion. Probiotic supplements specifically formulated for kids are also available. These friendly bacteria promote a healthy gut and regular bowel movements. Incorporating probiotic-rich foods into your toddler’s diet can be both beneficial and delicious.

Here are some tasty ways to add these gut-friendly options to their meals: Create a colourful and nutritious yogurt parfait by layering probiotic-rich yogurt with fresh fruits like berries and sliced bananas. Add a sprinkle of granola for added crunch and fibre. Blend probiotic-rich kefir or yogurt with a variety of fruits like mangoes, pineapples, and spinach for a nutrient-packed and refreshing smoothie. Sneak in some greens without them even noticing!

Introduce fermented vegetables like sauerkraut or pickles (look for varieties without added sugars) as a side dish or topping for sandwiches. These add a tangy twist and a dose of beneficial probiotics.

Mix probiotic yogurt with pureed fruits and pour the mixture into popsicle molds. Freeze them for a delightful and nutritious probiotic popsicle treat on hot days.

Offer probiotic-rich Greek yogurt-based dips as a healthy accompaniment to raw veggies, making snack time both fun and nutritious. Serve probiotic-packed kefir in a bowl with toppings like sliced kiwi, chia seeds, and a drizzle of honey for added flavour and nutrients.

Look for probiotic-rich cheese options like Gouda, cheddar, or cottage cheese to include in sandwiches, wraps, or as a standalone snack.

Mix a spoonful of probiotic yogurt or kefir into your toddler’s oatmeal along with their favourite fruits and a sprinkle of cinnamon for a gut-friendly breakfast.

Create veggie wraps with whole-grain tortillas filled with probiotic-rich hummus, avocado, cucumber, and shredded carrots. Stir probiotic-rich yogurt or kefir into cooked and cooled rice or pasta, adding diced tomatoes and herbs for a refreshing probiotic-rich side dish.

Remember to choose probiotic foods with live and active cultures, and consider starting with small amounts to gauge your toddler’s response to these new additions. Probiotics are a fantastic way to support your toddler’s gut health and overall well-being, making mealtime enjoyable and nutritious!

5. Encourage Physical Activity:

Regular physical activity stimulates bowel function, so keep your little one active throughout the day to prevent constipation.

Encourage your toddler to stay active and have fun with these engaging exercise ideas! Have a dance party with lively music, where they can wiggle and groove to the beat. Create a simple obstacle course using pillows, cushions, and toys, guiding them through climbing, crawling, and jumping.

Take them on nature walks in the park or neighbourhood, letting them explore the outdoors and observe nature’s wonders. Play “Simon Says” with simple movement commands like touching toes or hopping like a bunny. Blow up balloons for balloon play, where they can hit them in the air or keep them off the ground, improving hand-eye coordination.

Pretend to be different animals and encourage them to mimic movements like frogs jumping or birds flapping their wings. Try hula hooping with a toddler-sized hula hoop for balance and coordination. Draw a hopscotch grid on the ground using chalk and show them how to hop from square to square. Take them for bike or tricycle rides around the neighbourhood.

Play ball games with soft, lightweight balls, tossing them back and forth or practicing kicking and throwing. Lastly, explore child-friendly yoga poses together to improve flexibility and mindfulness. Remember to supervise and join in the fun to ensure a safe and enjoyable experience for both you and your little one!