Constipation is a fairly common discomfort among children. Experts say that one in 20 children suffers from this problemAt any age, there can even be constipation in babies.

Here I will tell you what are the most common causes of constipation in children, how to modify your diet to avoid it and what they are. the best foods for constipation that children like.

I will also give you some fiber-rich recipes ideal for them.

Causes of constipation in children

By constipation we understand when the child goes to the bathroom less than three times a weekthe stools are hard and dry and evacuation is difficult. Sometimes it can be a symptom of some other problem, but in most cases constipation in children is due to one of these causes:

• A inadequate feedingpoor in fiber and liquids.
• Changes in diet, such as when doing introduction of solids.
• Children withhold their needs because They prefer to continue playing, they are not at home or they are afraid of pain.
• A change of routinefor example during a trip or because we start removing the diaper too early.

When to worry

In most cases it is a temporary problem that we can solve, but we must use caution if constipation is accompanied by:

• Fever
• Loss of appetite or weight
• blood in stool
• Abdominal pain.

In these cases it is necessary seek expert advice.

Diet for constipation in children

If the cause is diet, instead of introducing laxatives, it is necessary to make changes to the diet, include more foods rich in fiber and base the diet on real, unprocessed foods such as fruit, vegetables, whole grains, legumes and nuts and seeds.

Furthermore, we have to ensure that the child drinks enough water and has enough movement.

Foods rich in fiber should be included little by littlesince if we add too much fiber at once this can cause digestive problems. Therefore, it is most recommended make a change in diet every timewait a couple of days and, only then, introduce another change. For example: we replace white bread with whole wheat bread, we wait a little and, in a couple of days, we add an extra serving of vegetables; then we change breakfast, etc.

Many children refuse to try new, more natural foods. To help them modify their diet it is important:

• Explain well why we are making the changeswhy food is so important.
• Prepare dishes in a fun way.
• Choose foods and dishes that they already like and know, For example, making a homemade pizza with whole wheat flour, adding vegetables to hamburgers or croquettes, making a pasta dish with a sauce rich in vegetables, etc.

Foods for constipation in children

Some foods are especially suitable for helping children go to the bathroom, either because they are foods rich in fiber, fat or probiotics. But in addition to introducing foods like these, it is essential make sure children drink enough waterespecially if we start to include more foods rich in fiber.

With older children we have to make sure that they take their bottle of water to school, to the park and to extracurricular activitiesand that at home we leave the bottle on their table. We often offer water to younger children. If you don’t want to drink, we can try playing: offer it in different containers (sometimes they accept it from a doll’s cup or a large casserole), with straws, ice…

We can also try add aromatic herbs to the water like mint, either a couple of berries or pieces of fruit such as blueberries, raspberries, a couple of lemon or orange slices to make flavored water.

Here you also have a list of foods that are especially good for improving constipation in children:

• Coconut and extra virgin olive oil: Children need fat for growth, brain development, absorption of vitamins, creation of hormones and even more so if they suffer from constipation. Prepare food with good quality fats such as coconut or olive oil, add oils such as flax, walnut or hemp to salads And, if you consume dairy products, feel free to use full-fat dairy products instead of skimmed ones.
• Avocado: Avocados help coat the digestive tract and function as a natural laxative. Add avocado to salads, offer it cut as is into cubes, prepare avocado toast or guacamole to dip baked potatoes. If children resist the color green, mash the avocado with cocoa, a tablespoon of maple syrup and a little almond and hazelnut butter to prepare a delicious chocolate cream.
• Chia seeds: They are fiber champions. Add them to yogurts, cereals, porridge or prepare a chia pudding. Let the child help you and use flavors and toppings to their liking; This way he will eat it more happily.

• Oat flakes: Rolled oats are an incredible source of fiber. Try adding oats every day, you can try different ways to incorporate them such as porridge, pancakes, bread, preparing energy bars, cookies, using oat flour in baking and to bind hamburger dough instead of breadcrumbs.
• Whole wheat bread and pasta: Replace white bread and pasta with their whole wheat version and prepare all pastry dishes such as cakes, cookies or muffins with whole wheat flour. Buy all foods such as wraps, sticks, cookies in whole grain version… At first it may be a little different, but children get used to it in a couple of days. Thus, in addition to fiber, you add more vitamins and minerals to your diet.
• Whole grain cereals: Change the white rice for its brown version, prepare quinoa or buckwheat in salads, soups, burgers or as a garnish.
• Blueberries and other berries: They are some of the best fruits for small bellies. Offer berries to the little ones to snack on, add them to cereals, prepare natural fruit yogurt by mashing the fruit with a date and yogurt. You can also try to make a smoothie to relieve constipation with berries, mango, kefir or yogurt, a little coconut oil and a tablespoon of seeds such as flax, chia or hemp. If they don’t like it, you can try freezing it and offering it a popsicle.

• Apples and pears: They are the most popular fruit among children, ideal for snacking. Choose organic fruit so you can give it to them unpeeled. This is much more advisable, since the skin contains more fiber and vitamins. Teach the little ones to eat whole fruit.
• Legumes: Legumes are among the foods with the most fiber and you can offer to children daily. So that they don’t get bored, prepare legumes in different ways: in stews, soups, hummus, burgers, make crispy baked chickpeas for a snack or add legumes to sweets and desserts.
• Peas: Peas are one of the best foods to combat constipation in children, since it is one of the vegetables richest in fiber and they usually succeed. The type of fiber they contain, non-fermentable soluble fiber, is highly recommended to treat constipation, since it absorbs water and forms a gel that improves the consistency of stool. Add peas to the diet three times a week. You can try making burgers, purees, pâtés or offering them to snack with your snack.
• Carrot: One of the most popular vegetables among kids. To improve digestion, offer it raw as is or with sauces such as guacamole, hummus, tahini or peanut sauce. It’s going well always have carrot sticks in the fridge (and cover them with water so they don’t dry out) for those times when you are preparing dinner and the kids want to snack.

• Nuts and seeds: Try to enter daily some nuts or seeds. Offer whole ones for older children or, if they are younger, in the form of butter or flour added to pastries. There are many ways to give nuts and seeds to children.
• Dried fruit: Plums are a popular constipation remedy, but all dried fruit is rich in fiber. Offer dried fruit along with nuts to snack between meals.
• Sweet Potatoes: Replace the potatoes with this tuber. prepare them with baked skin for a side dish rich in fiber and other nutrients
• Fermented foods: Fiber is not the only thing we need to be regular. Duck yogurt, kefir or fermented vegetables every day.
• Popcorn: They have a bad reputation, but it is a healthy snack rich in fiber. You can prepare this snack for the little ones a couple of times a week.

4 recipes rich in fiber for children

These recipes for children They combine many of the good foods to combat constipation which we have recommended in the previous section, so they are naturally rich in fiber, fats and probiotics.

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1. Pasta with bean pesto

Preparation: 10 minutes – Cooking: 20 minutes

Legumes are very versatile. If you want a change from the usual spoon dishes, try this sauce, for example. Accompanied by whole wheat pasta andRoccoli, one of the vegetables that contains the most fiberwe have a full plate. By the way, here are other recipes with broccoli that children will love.

Ingredients:

• 340 g whole wheat pasta
• 1 broccoli
• 2 tablespoons olive oil or butter

For the pesto:

• 250 g white beans
• 1 handful of fresh basil
• 4 tablespoons olive oil
• 3 tablespoons nutritional yeast
• 1 clove of garlic
• 1 tablespoon lemon juice
• 2 tablespoons toasted pine nuts or almonds
• salt

Preparation:

1. Cut the broccoli in bouquets and each bouquet in 2-3 slices.
2. Put a pot of water to boil and cook the pasta according to the instructions.
3. In a frying pan, Heat the oil, add the broccoli, salt and cook over medium-low heat for about 7-8 minutes.
4. Blend all the pesto ingredients until you get a cream. Add a little more oil or vegetable drink if necessary. Test the salt point.
5. Drain the pasta, Mix with the sauce and serve with the broccoli.

Stockfood

2. Oatmeal and apple muffins

Preparation: 15 minutes – Cooking: 20 minutes

some muffins easy to doideal to take as a snack or for a quick breakfast. In this recipe we use apple compotewhich not only makes them very juicy but also, and above all, helps use less fat and provide more fiber.

Accompanies the muffins of a natural yogurt for a complete snack.

Ingredients (12 muffins):

• 2 tablespoons ground flax
• 150 g whole wheat flour
• 100 g fine oat flakes
• 150 g of panela sugar
• 2 teaspoons of cinnamon
• 3.5 teaspoons baking powder
• a pinch of salt
• 120 ml of vegetable drink
• 120 ml applesauce
• 4 tablespoons mild olive oil or coconut oil
• 2 Gaia apples
• 1 handful of walnuts
• 4 tablespoons raisins or prunes (optional)

Preparation:

1. Preheat the oven at 200 degrees.
2. In a small bowl, Mix 2 tablespoons of flax seeds with 6 tablespoons of water and let sit until a gel forms.
3. Core the apples and cut them into cubes.
4. In a large bowl, Mix the flour, oat flakes, sugar, salt, baking powder and cinnamon.
5. In another bowl, Mix the flax gel with the vegetable drink, the compote…