Natural cures for constipation
Being constipated isn’t fun. It can cause lots of problems for children and lots of trips to the doctor if it’s not managed early. The obvious complaints are tummy bloating and pain but I also see decreased appetite, worsening eczema, difficult behaviour and disrupted sleep.
The common times that children become constipated are: starting solids, toilet training, starting school or a stressful situation. You may be surprised to see starting school but the vast majority of children I see in my practice tell me that they don’t want to make a poo at school. They hold it in and if this continues they can get constipated. The same thing happens during any stressful period for a child. This is why it’s so important to be aware of how often your kids are pooping no matter their age.
So if you’re not sure if your child’s constipated, do a poo audit (keep a diary of frequency and appearance) and read my other blog on what’s normal.
Here are some natural remedies I recommend for toddlers and older children with mild constipation:
1.Water. Most children do not drink enough water and simply increasing this may be enough to get things moving. How much is enough? Read this blog.
2. Movement. Get your kids moving! For older children this means getting them playing, jumping, running, climbing. This movement helps gut movement. For younger children I suggest to lay them on their backs and cycle their legs (as if on a bicycle). You can also do tummy massages going in clockwise circles in a big circle over their entire abdomen (from right hip up right side to ribs across top of abdomen and then down to left hip in circles).
3.Toilet behaviour. Children need to have a comfortable place to poo. Ideally when they sit, their feet should be supported with their knees slightly above their hips… in a squatting position. This helps their tummy muscles to relax. You may also need to use a “poo chart” to encourage regular toilet time.
4.Decrease foods that can cause constipation. The most common food implicated is cow’s milk. I often recommend decreasing or even a period of elimination depending on the severity or accompanying symptoms. Other common culprits are highly processed foods. Think white bread, white pasta, cookies and cakes. It’s absolutely worth swapping for healthier options.
- White bread –> wholewheat or sourdough
- White pasta –> wholewheat or legume variety
- Cookies –> make your own and add extra flax seeds or chia seeds
- Cakes –> try a flour free variety e.g using almond meal instead of white flour
Some children may have an individual intolerance or sensitivity to a certain food and this can be a bit trickier to work out.
5.Foods that can help treat constipation To make it easier to remember I group this into Fibre rich foods, Fruits and Fermented foods (although there’s obviously some overlap)
Fibre rich foods include vegetables, legumes, grains, nuts and seeds. Read here for more about fibre including specific foods and my poopy sprinkle recipe.
Fruits are high in fibre but also help children poo by being high in sugars including sorbitol that acts as a natural laxative. Prunes are pretty famous for this! Other good fruits are kiwi, pears and papaya.
Fermented foods have natural probiotics in them and also help get things moving. This includes sauerkraut, kefir and yoghurt.
If your child is constipated and you have concerns about their health please see a health care provider.
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