Is your little one giving you the “I’m stuck” face every time they go to the bathroom? As parents, it’s never easy seeing your little ones uncomfortable, especially when it comes to something as painful as constipation. Whether it’s a one-time issue or a more regular challenge, understanding what’s going on and how to help them naturally can make all the difference. Let’s explore some natural solutions to help ease tummy troubles and keep things moving smoothly.
Know your poop
When it comes to bowel movements, it’s all about the character—specifically, the softness of your child’s poop. Too hard? That’s a sign things aren’t moving as smoothly as they should. Too soft? It might indicate other digestive issues.
To help keep track, check out the Pediatric Bristol Stool Form Scale for Children. This handy scale categorizes poops from Type 1 (hard, lumpy stools) to Type 7 (liquid stools). What you’re aiming for is Type 3 or Type 4—healthy poops that are formed but soft, and easy to pass.
Image source: Stanford Medicine Pediatric General Surgery
What does constipation look like in kids?
Picture trying to push a toy truck through a thick mud puddle—it’s stuck, and nothing’s moving! That’s similar to what happens in your child’s digestive system when they’re constipated. Bowel movements become infrequent, difficult to pass, and can lead to hard, dry stools. This often comes with tummy aches, discomfort, and even crankiness. While it’s normal for kids to occasionally feel a little “backed up,” frequent constipation can leave their digestive system in need of extra support to get things running smoothly again.
Common signs of constipation:
- Going to the bathroom less than three times a week
- Stools that are hard and dry (they can be small like little pebbles or large and difficult to pass)
- Complaints of belly aches or pain while trying to go to the bathroom
- Feeling cranky or uncomfortable (tummy trouble can really put a damper on the day!)
- Feeling bloated or gassy
- Noticeable changes in mood or energy
What causes constipation in kids?
Constipation happens when the large intestine absorbs too much water. Normally, as food makes its way through the colon, water is absorbed and muscle contractions push the stool closer to the rectum. By the time it reaches the rectum, most of the water is gone, and the stool is formed and solid.
However, when your child is constipated, those muscle contractions slow down, which causes stools to move through the colon too slowly. As a result, the colon ends up absorbing more water than usual, making stools hard and dry. Think of it like a sponge that soaks up too much water—it becomes difficult to squeeze!
Constipation culprits
No fibre, no flow
Fibre acts like a broom, sweeping things along in the digestive process. If your child isn’t getting enough fibre from fruits, vegetables, and whole grains, their digestive system can slow down, leading to constipation. Foods like apples, pears, whole-grain bread, and leafy greens are excellent sources of fibre. Be sure to add fibre to their diet slowly and pair it with plenty of water to help prevent bloating or discomfort.
Low on H20
Staying hydrated is super important for healthy digestion. When your little one doesn’t drink enough fluids, their body starts to pull water from the waste, making it dry and hard to pass. They might also experience constipation more often.
Encourage your child to drink water throughout the day, especially during and after physical activity. A colourful water bottle or adding fruit slices like lemon or cucumber can make staying hydrated more fun! Water-based foods like soups or smoothies can also help boost hydration levels.
Not enough wiggle room
Physical activity stimulates the muscles in the intestines, helping food and waste move through the digestive tract. Long periods of inactivity can slow digestion and lead to constipation.
Build movement into your child’s day with active play like running, jumping, dancing or a game of tag. Activities like yoga or stretches can also support digestion while being gentle on the body.
Stress
Big emotions and life transitions like starting a new school, family issues, or even travel can impact a child’s digestive system due to the close connection between the gut and the brain. Stress triggers the fight-or-flight response, which prioritizes essential survival functions like increased heart rate and heightened alertness, while temporarily putting non-essential processes, like digestion, on hold. The result? The intestinal muscles may slow down or become less coordinated, leading to sluggish bowel movements or constipation.
Consider creating a calming environment by maintaining consistent routines and talking openly about changes. Practice relaxation techniques together, like deep breathing, going for a walk or storytelling, to help your child feel secure and less overwhelmed.
Holding it in
Some kids avoid going to the bathroom because they’re too busy playing, don’t want to use an unfamiliar toilet, or feel uncomfortable about the process. As waste sits in the rectum, the body continues to absorb water from it. The longer it stays there, the drier and harder it becomes, making it more difficult to pass.
Encourage your child to listen to their body and take bathroom breaks when needed. A potty routine or gentle reminder after meals can make it easier for them to go without hesitation.
Foods to support healthy bowel movements
Your kiddo’s diet is one of the most effective tools to prevent and relieve constipation. Here’s how to make mealtime part of the solution:
Foods that help:
- Ripe bananas: These can soften stools and support digestion (just avoid the green ones—they can have the opposite effect!).
- Papayas: Packed with natural digestive enzymes, papayas are great for supporting smooth digestion and regularity.
- Prunes and plums: These fibre-rich fruits are well-known for their ability to help with constipation. Serve them as snacks or mix them into meals for added benefits.
- Leafy greens: Spinach, kale, and other greens are full of fibre and nutrients that promote overall digestive health. Sneak them into soups, smoothies, or pasta sauces.
Foods to avoid:
- Cheese and dairy products: These foods are low in fibre and high in fats, which can slow the movement of the digestive tract.
- Processed foods: Convenient but sneaky, processed foods like chips, cookies, white bread, hot dogs and sugary cereals are often stripped of fibre and loaded with additives. These foods can make stools harder and more difficult to pass.
- Sugary drinks and sodas: Drinks high in sugar can dehydrate the body, making stools harder.
4 natural remedies for constipation relief
When constipation lingers, a few gentle, natural remedies can help nudge things along without causing discomfort.
Gentle abdominal massage
A soft tummy massage can help stimulate digestion and provide immediate relief. Using a bit of baby oil or lotion, gently rub your child’s belly in a circular motion, following the path of the large intestine. Start at the lower right of their abdomen, move up toward the ribs, across to the left side, and then back down. This technique can encourage movement through the digestive system and help ease any built-up tension.
Potty posture
How your child sits on the toilet can make a big difference in their ability to go. When kids sit on the potty with their feet dangling, it can be hard for their body to align properly, making it more difficult to poop.
The solution? A potty stool! It helps raise their feet, creating a more natural, squatting position. This alignment encourages better pressure and muscle coordination, making it easier for your little one to go without strain.
Probiotics for happy tummies
Probiotics, often referred to as good bacteria, are essential for maintaining a healthy 
balance in the gut. They support digestion, improve nutrient absorption, and can play a significant role in regular bowel movements. Look for probiotic-rich foods like yogurt with live cultures or a kid-friendly probiotic supplement to gently restore gut harmony.
Warm baths for relaxation
A warm bath can help relax the muscles around the bowels, making it easier for your kiddo to go. Add some calming lavender oil or let them enjoy a few toys in the water to make it an enjoyable, stress-free experience.
Orange Naturals Kids Constipation Homeopathic
This homeopathic remedy is specially formulated to provide safe and effective relief from occasional constipation, without the use of harsh laxatives. This gentle formula supports the body’s natural digestive processes, easing bloating, abdominal discomfort, and helping with the temporary relief of difficulty passing stools.
When to seek medical advice
While constipation in children is usually temporary and can be treated with diet and lifestyle changes, there are certain situations where you should reach out to your healthcare practitioner. These include:
- Severe stomach pain or cramping
- Blood in the stool
- Unexpected weight loss or other signs of illness
- Constipation lasting for several weeks
Constipation doesn’t have to be a sticky situation for you or your little one. By paying close attention to their diet, hydration, and everyday routine, you can help them stay regular and feel their best.
Sources
Keep it moving! A guide to healthy elimination
Pediatric Bristol Stool Form Scale for Children
How Much Water Should Kids Drink?
Physical activity may decrease the likelihood of children developing constipation
Kids’ Yoga and Exercise for Constipation
Gut feelings – The link between our gut, brain, and hormones
How to massage your child with constipation
Toilet Tips for Kids
Growing up with probiotics
