Constipation Chronicles: Your Child's Guide to Constipation Relief
Constipation is a common issue among children, and at least 20% of children have at least 1 clinical feature of constipation. It can cause significant distress for both children and their families, leading to painful defecation, abdominal pain, and sometimes even impacting a child's daily life. Understanding how to recognize and manage constipation can make a big difference in your child's comfort and health.
What is Constipation?
Constipation is characterized by infrequent and often difficult bowel movements.
According to the Rome IV criteria, your child might have constipation if they experience at least two of the following symptoms over six months:
- Fewer than three bowel movements per week
- Straining for more than 25% of bowel movements
- Hard or lumpy stools for at least 25% of bowel movements
- Sensation of incomplete defecation or blockage
Ensure to consult with your doctor for a diagnosis if your child exhibits at least two of the following symptoms over a six-month period.
Nutrition: Fuel for Smooth Digestion
Proper nutrition plays a crucial role in managing constipation. The foods your child eats can significantly influence their bowel habits and overall digestive health. Consider these tips to help manage your child's constipation:
1) The Importance of Fiber
Did you know that studies have shown that a low-fiber diet is a significant risk factor for chronic constipation in children?
Fiber is essential for maintaining regular bowel movements and overall digestive health. It adds bulk to stool, helping it move more easily through the intestines. A high-fiber diet also supports a healthy gut microbiome, which is vital for proper digestion.
Pro-tip!
Incorporate a variety of at least 30 different types of plants each week to promote a diverse microbiome.
- Research from the 2019 American Gut Microbiome Study showed that people who ate 30 or more different types of plants each week had a more diverse gut microbiome than those who ate fewer than 10 types.
To learn more about increasing your child’s fiber intake, click here!
To Note: The Difference Between Restoralax and Dietary Fiber
While Restoralax can be effective for short-term constipation relief, fiber from whole foods provides a wider range of health benefits and supports long-term digestive health and overall well-being
Restoralax is a synthetic fiber that primarily helps "unclog" constipation by drawing water into the colon, but it does not provide additional nutrients. However, fiber from fruits and vegetables not only aids digestion but also delivers essential antioxidants and phytonutrients that improve overall health.
2) Avoiding Ultra-Processed Foods (UPF)
Research indicates a strong link between high consumption of ultra-processed foods (UPF) and an increased risk of constipation. A study involving 12,716 US adults found that those with higher UPF intake had more than twice the odds of experiencing constipation, even after adjusting for diet quality, water intake, and fiber intake.
Instead, opt for minimally processed foods (MPF) to help alleviate constipation. Research shows that even substituting just 10% of UPF with MPFs was associated with a 10% lower odds of constipation.
For example, instead of using pre-made sausages in your pasta dish, try adding lentils or chickpeas. This simple swap increases fiber content, reduces sodium and saturated fat intake, and provides a good source of plant-based protein.
Fresh fruits and vegetables, whole grains, and legumes are also excellent choices that provide the necessary fiber and nutrients to promote healthy digestion and regular bowel movements. Making these dietary changes can significantly improve your child's digestive health and reduce the risk of constipation.
Curious about which foods fall into the categories of minimally processed, processed, and ultra-processed? Explore our blog post on decoding cravings!
3) Hydration!
Staying well-hydrated is essential for preventing and managing constipation. Water helps to soften stool, making it easier to pass and ensuring that the digestive system functions smoothly.
In fact, adequate hydration is linked to improved stool consistency and frequency. Dehydration can lead to harder stools that are more difficult to pass, exacerbating symptoms of constipation.
Consider the following:
- Ensure your child drinks plenty of water throughout the day. The amount can vary depending on age, weight, and activity level, but a general guideline recommended by the American Academy of Pediatrics (AAP) is for children to drink at least 5-8 cups of water daily, or higher depending on factors such as physical activity.
- Encourage eating water-rich foods like fruits and vegetables (e.g., cucumbers, watermelon, oranges).
- Limit sugary drinks and sodas, which can contribute to dehydration and digestive issues.
4) Dairy Alternatives
Some children with chronic functional constipation may benefit from removing dairy from their diet. A systematic review by Crowley et al. found evidence supporting a link between cow's milk consumption and chronic functional constipation in children. The review recommended that removing cow's milk from the diet led to significant improvements in some children suffering from chronic constipation.
A study by Dehghani et al. also concluded that 80% of children who eliminated cow's milk experienced relief from chronic constipation.
While making dietary changes can be challenging, here are some practical dairy alternatives you could explore:
- Plant-based Milks: Soy, almond, and coconut milk are great alternatives to cow's milk.
- Here’s how to make your own nut milk: https://frommybowl.com/homemade-nut-milk/
- Plant-based Yogurt: Soy yogurt can be a tasty and nutritious substitute.
- Making your own soy yogurt at home: https://www.veganblueberry.com/2-easy-ways-to-make-the-best-vegan-yogurt/
- Plant-based Cheese: There are various plant-based cheese options available, which can be incorporated into your child's diet.
- Here’s how to make your own plant-based cheese: https://minimalistbaker.com/easy-vegan-mozzarella-cheese/
To Note: When choosing plant-based alternatives, try to opt for products with fewer ingredients and clean labels. Look for plant-based milks, yogurts, and cheeses that have simple, recognizable ingredients.
Click here to learn more about choosing the right plant-based milk for you!
To Note: When replacing cow's milk with plant-based milk in your child's diet, ensure you supplement with appropriate amounts of vitamin D and B12, as these nutrients are typically fortified in cow's milk. Consult with a pediatrician or registered dietitian to determine the correct dosage for your child's age and needs.
Physical Activity: Moving Towards Better Bowel Health
Incorporating regular physical activity into your child's routine is a simple yet effective way to improve their digestive health. Physical activity helps stimulate intestinal function, which can prevent and alleviate constipation. Plus, staying active is beneficial for overall health and well-being, making it a win-win situation for your child.
A study found that children who engage in more than 60 minutes of physical activity per day had a 31% lower risk of functional constipation compared to children who were less active. These activities can be as simple as playing outside, riding a bike, or participating in structured sports (e.g. soccer, volleyball).
Encourage your child to be active every day. Even light activities can help improve bowel movements. Make physical activity a family affair—go for walks, play games, or explore nature together!
Consider This: Yoga for Digestive Health
Try incorporating yoga into your child's routine. A study found that adolescents with IBS (irritable bowel syndrome) practicing Iyengar yoga twice a week for 6 weeks showed significant improvements in physical functioning and digestive symptoms. Yoga can be a fun and relaxing way to enhance overall health and support digestive regularity.
Takeaway: Putting It All Together
Managing constipation in children involves a holistic approach focusing on diet and physical activity. Ensuring your child eats a high-fiber diet, stays hydrated, and gets regular exercise can significantly reduce the risk and impact of constipation. Making small, consistent changes in your child’s lifestyle can lead to healthier digestion and a happier, more comfortable life.