What Foods Will Help A Child Poop?

High fiber foods like fruits, vegetables and whole grains can help children relieve constipation.

Constipation is a common problem in children and occurs when a child has:

• Fewer than two bowel movements per week
• Stools that are dry, hard, or lumpy
• Stools that are difficult or painful to pass
• A feeling their bowel movements are incomplete

High-fiber foods can help relieve constipation and help children stay regular. To help a child poop, try the following foods: 

• Pears, plums, and apples 
  • Eat with the skin for added fiber
  • Look for baby foods with pears to help infants with constipation
• Berries
  • Raspberries, blueberries, strawberries, and blackberries are great fiber-rich snacks
  • They can also be pureed and frozen as a dessert 
• Kiwi fruit
  • Is a type of berry 
  • Promotes regular bowel movements 
• Dried fruits
  • Contains more fiber per serving than fresh fruit 
  • Prunes, raisins, figs, apricots are excellent sources of fiber
  • Prunes in particular are often called “nature’s laxative” 
  • Prune juice may help relieve constipation in babies
  • Add to cereal or bake into muffins
  • If it’s hard for the child to chew, soak in water to soften
  • Though they contain more fiber, dried fruits also contain more calories so consume sparingly in children who are overweight
• Popcorn
  • Air-popped popcorn is high in fiber and low in calories
  • Avoid popcorn with butter, as the fat can cause constipation
• Beans and legumes
  • Beans are an excellent source of fiber and can be added to pasta, soups, salads, and casseroles
  • Lentils, black beans, kidney beans, soybeans, and chickpeas
  • There are also black bean brownie recipes that use beans in lieu of flour, so even children who dislike beans may like the dessert
• Whole grains
  • Whole grains are packed with fiber
  • Rye bread is better than whole wheat bread for constipation 
  • Ezekiel bread made of sprouted whole grains and legumes provides a good dose of fiber
  • Oatmeal and bran flake cereals are great breakfast choices – top with fruit for added fiber and sweetness
• Sweet potatoes
  • The high fiber content in sweet potatoes helps prevent constipation
  • Leave on the skin, which contains most of the fiber 
  • Regular baked potatoes with skin are also a good source of fiber
  • Leave off high-fat toppings such as butter or sour cream because they may add to constipation 
• Nuts and seeds
  • Almonds, pecans, and walnuts have more fiber than other nuts and make a great snack food
  • Seeds such as sesame seeds and pumpkin seeds can be sprinkled on salads for added fiber 
  • Choose nuts and seeds that are raw or dry roasted, rather than roasted in oil
  • Seeds and nuts are also high in calories, so keep portions small
• Vegetables 
  • Carrots, broccoli, and green peas
  • Carrots are an easy snack
  • Try serving veggies raw with hummus 

In addition to eating high fiber foods, children should drink plenty of water to help the fiber work better.