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3 Kid-Friendly Foods to Relieve Constipation

Constipation can be a common issue among children, especially those with restrictive diets, causing discomfort and distress. Fortunately, incorporating certain foods into their diet can help promote regular bowel movements and ease constipation. These three kid-friendly foods—pears, sweet potatoes, and oats—are great for relieving constipation and are foods we are often keen to introduce to our learners.


1. Pears

Pears are a delicious and hydrating fruit that can help relieve constipation in children. They are rich in dietary fibre, with one medium pear providing about 6 grams of fibre. Pears contain both soluble and insoluble fibre, which work together to soften stools and add bulk, making them easier to pass. Additionally, pears have a high water content, which helps keep stools soft and supports overall digestive health.

How to serve pears:

  • Fresh Slices: Serve fresh pear slices as a snack or add them to a lunchbox.

  • Smoothies: Blend pears into smoothies for a refreshing and fibre-rich drink.

  • Pear fruit pouch: These are found in your local supermarket and great when you’re on the go.


2. Sweet Potatoes

Sweet potatoes are not only a favourite among kids due to their naturally sweet flavour, but they are also an excellent source of dietary fibre. One medium sweet potato contains about 4 grams of fibre, primarily in the form of insoluble fibre, which helps to add bulk to stools and promote regular bowel movements. Additionally, sweet potatoes are rich in vitamins and antioxidants, making them a nutritious choice.

How to Incorporate Sweet Potatoes:

  • Mashed: Serve mashed sweet potatoes as a side dish.

  • Fries: Bake sweet potato fries for a healthy and fun snack.

  • Soups: Add diced sweet potatoes to soups for extra fibre and flavour.


3. Oats

Oats are a fantastic source of soluble fibre, which can help relieve constipation in children, making stools softer and easier to pass. Oats are also incredibly versatile and can be flavoured in many ways to suit a child's palate. 

How to Incorporate Oats:

  • Breakfast: Prepare a bowl of porridge l for breakfast, adding fruits like pears, berries, or apples for extra fibre.

  • Baked Goods: Use oats in baked goods, such as oatmeal cookies or muffins.


Tips for Helping Kids with Constipation

  • Stay Hydrated: Ensure your child drinks plenty of water throughout the day, as adequate hydration is essential for fibre to work effectively.

  • Active Play: Encourage regular physical activity, which can help stimulate bowel movements.

  • Balanced Diet: Maintaining a varied diet rich in fruits, vegetables, whole grains, and lean proteins to support overall digestive health. 


If your child is having issues with constipation, always seek out advice from your GP or medical practitioner.




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Adelaide, South Australia

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