What to do if my kid is constipated?
Constipation in children is more common than most parents realize—and it can be distressing for the whole family. Whether your child is suddenly struggling to poop or you’ve been noticing a pattern of infrequent, hard, or painful stools, you're not alone. As a registered dietitian and mom, I know how frustrating it can be to sort through conflicting advice and find solutions that actually work.
Let’s walk through 7 evidence-based tips to relieve constipation in kids—gently, naturally, and without the drama. We'll also explore how nutrition (including fiber!) plays a powerful role in keeping your child's digestion regular.
1. Start with Fiber (But Make It Kid-Friendly)
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Fiber is essential for smooth digestion. It adds bulk to stools and helps them move more easily through the digestive tract. Unfortunately, most kids aren’t getting enough—which can lead to slow or painful poops.
Instead of handing your child a bowl of bran, try easy, high-fiber foods they’ll actually eat:
- Smoothies with chia, flax, or a scoop of Bloom Boost
- Oatmeal with berries or ground seeds
- Whole grain toast with sunflower seed butter
- Apples or pears with the skin on
- Lentil or black bean soups
💡 Pro tip: Gradually increase fiber to avoid gas or bloating—and always pair it with water!
2. Hydration Is Key — Water and Water-Rich Foods Help Move Things Along
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Water helps soften stools and keeps the digestive system moving. But many kids don’t drink enough—especially if they’re busy, distracted, or just don’t love plain water.
In addition to encouraging regular sips, incorporate water-rich foods and fluids:
- Fruits like watermelon, strawberries, oranges, and grapes
- Vegetables like cucumbers, bell peppers, and zucchini
- Soups and broths, especially homemade vegetable or lentil soup
- Smoothies blended with fruit and milk alternatives
- Diluted juices, especially pear or prune juice
- Homemade popsicles made with fruit and water or juice
Pairing fiber-rich foods with these hydrating options helps keep things moving more smoothly. Fiber needs fluid to do its job—otherwise it can increase constipation rather than relieve it.
3. Get Them Moving
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Just like adults, kids benefit from regular movement to stimulate the bowels. It doesn’t have to be structured—just play.
Helpful activities:
- Jumping on a trampoline (yes, really—great for lymphatic and gut flow!)
- Playing tag, dancing, or bike rides
- Yoga poses like downward dog or child’s pose
Movement doesn’t have to be fancy—but consistency matters.
4. Establish a Poop Routine
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Many kids hold their stool out of fear, distraction, or discomfort. Setting up a regular “poop time” can help the body get into a rhythm.
Try this:
- Schedule 5–10 minutes of relaxed toilet time after meals (especially breakfast)
- Encourage feet support with a stool (squatting position helps the pelvic floor relax)
- Make the bathroom inviting—books, quiet music, even a sticker chart if helpful
Avoid pressure—this is about routine, not rewards or punishments.
5. Watch for Dairy Overload or Sensitivity
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While dairy is nutritious, too much can contribute to constipation—especially in children who aren’t eating much fiber.
For some kids, drinking large amounts of cow’s milk (over 2 cups or 500 mL daily) can:
- Displace fiber-rich foods
- Lower dietary variety
- Slow gut motility in some cases
In rare situations, constipation may be due to a cow’s milk protein sensitivity. A well-known randomized trial published in the New England Journal of Medicine found that 68% of children with chronic constipation improved when cow’s milk was removed—and symptoms returned when it was reintroduced (Iacono et al., 1998).
🧀 That doesn’t mean every child needs to go dairy-free. But if your child eats a lot of cheese and drinks a lot of milk—and struggles with constipation—it may be worth trialing a reduction (or switching to dairy alternatives) and increasing fiber-rich, water-dense foods instead. Always speak with your healthcare provider before making big changes.
6. Add Natural Laxative Foods
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Some foods have a natural “get things going” effect:
- Prunes or prune puree
- Pears and peaches
- Kiwi fruit (a surprising gut-friendly superstar!)
- Pumpkin (try it in muffins, smoothies, or mixed with applesauce)
Start small and observe how your child responds.
7. Look at the Bigger Picture
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Sometimes constipation is about more than just food. Stress, routine changes, illness, or even potty training setbacks can all impact digestion.
Signs to watch for:
- Withholding behaviors (standing on tiptoes, hiding)
- Fear of using the toilet
- Stool accidents or large, hard stools
When in doubt, talk to your child’s healthcare provider. Occasionally, constipation is a sign of something more complex, like encopresis or food allergies.
Bonus Tip: Add a Daily Gut-Boosting Blend
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If your child’s diet could use a fiber upgrade, Bloom Boost makes it easy. Just one scoop adds 6–8g of gentle, whole food fiber—plus omega-3 fats, iron, and plant protein. Stir it into smoothies, applesauce, yogurt, oatmeal, or baking.
✅ School-safe
✅ Dietitian-formulated
✅ No added sugar or sweeteners
🌱 Learn more about how Bloom Boost can help keep things moving →
Final Thoughts
Constipation in kids can be stressful—but there are gentle, effective tools to help. From fiber-rich foods to toilet routines, small daily changes can make a big difference. If things don’t improve after a few weeks, or you’re concerned about your child’s discomfort, don’t hesitate to seek medical advice.
Until next time,
Nat & Britt (your dietitian mom friends)
