2 TO 5 YEARS
Guide to Relieving Constipation in Children
Constipation is a common concern among children, and as a parent, it can be distressing to see your child uncomfortable or struggling. But the good news is that constipation is often preventable and easily managed with a few simple, natural changes. In this guide, I’ll walk you through why constipation happens, how to spot it and most importantly, how you can gently and effectively help your child find relief.
20 May 2025
Understanding Constipation in Children
Constipation happens when a child’s bowel movements become infrequent, hard or painful. Imagine it as the digestive system slowing down. While it’s normal for children to have different bowel habits, going less than three times a week or having difficulty passing stool can be a sign of constipation. Your child may even complain of a tummy ache, feel bloated or show reluctance to use the toilet.
Why Does Constipation Happen?
There are several reasons your child might be struggling with constipation. A diet low in fiber is a major culprit; without enough fruits, vegetables and whole grains, stools can become hard and difficult to pass. Dehydration is another big factor because when the body lacks water, the colon absorbs more from the waste, making stools dry and hard.
Sometimes, children hold in their stool because they’re busy playing, they feel uncomfortable using unfamiliar toilets or they’ve had a painful bowel movement before and now fear going again. Changes in routine (like starting school, traveling or adjusting to new foods) can also trigger constipation.
Simple, Natural Ways to Relieve Constipation
Focus on Fiber, but Make it Fun
Instead of forcing your child to eat more fiber, try making it enjoyable. Offer a colorful fruit plate with apples, pears, berries and prunes. You can also soak a handful of black raisins overnight and give them to your child in the morning. Or try blending soaked prunes into a smoothie for a sweet, fiber-packed treat.
Boost Your Child’s Gut Health
Gut health is the foundation of digestion. Consider adding natural, gut-friendly foods to your child’s diet. This could mean giving them a bowl of plain yogurt (without added sugar), a spoonful of soaked chia seeds or a small serving of naturally fermented foods like homemade kanji. Foods rich in prebiotics like raw bananas also help maintain a healthy gut environment.
Keep Them Hydrated
Water is crucial for preventing constipation. Make drinking water fun — use colorful cups, add a slice of lemon or turn it into a game. Water-rich food like watermelon, cucumber and oranges can also help keep your child hydrated.
Encourage Movement
Physical activity is a natural way to keep the digestive system moving. Encourage your child to play outside, jump, run, dance or even do a few simple yoga poses. Movement makes a huge difference.
Create a Relaxed Bathroom Routine
Children sometimes avoid using the toilet because they feel rushed or uncomfortable. Make bathroom time stress-free. Set a regular time, like after meals, for your child to sit on the toilet without pressure. If they’re young, use a step stool so their feet are supported, this helps them maintain a comfortable position.
Constipation can be uncomfortable for children, but it doesn’t have to be a constant struggle. By focusing on a balanced diet, staying hydrated, encouraging movement and making bathroom routines stress-free, you can help your child maintain regular, comfortable bowel movements.
