Constipation is defined more by the characteristics of the stool than the frequency of bowel movements. The University of Maryland Medical Center says some children have bowel movements daily, while others may pass stool every other day. It is primarily the quality of the stool that indicates constipation. Hard and dry stools indicate constipation. In that case, choosing natural ways to relieve constipation in children is best, because frequent use of laxatives, according to the National Institutes of Health, can lead to dependency, in which the body becomes progressively less able to pass stool without the aid of a laxative.
Add Fiber To Diet
Dr. Sears, a nationally known pediatrician with decades of pediatric care experience, points to diet as one of the most important factors in cases of constipation. The National Institutes of Health's National Digestive Diseases Information Clearinghouse (NDDIC) explains that "the most common causes of constipation are a diet low in fiber or a diet high in fats, such as cheese, eggs and meats," noting that the diet of both children and adults contain far too may processed foods. Processed foods typically have the fiber processed right out of them, resulting in an average intake of, according to NDDIC data, just 5 to 14g of fiber daily, instead of the recommended 20 to 35g. Fiber has an important role in the texture of stool, helping to keep it moist and passable. Thus, adding more fresh fruits and vegetables to the diet, along with whole grain breads and cereals, avoiding processed foods and keeping fats to a reasonable amount can help resolve constipation naturally.
Increase Fluids
MayoClinic.com notes that not drinking enough fluids can contribute to constipation in children. Sufficient fluid intake helps to move the solid waste matter through the intestinal tract and, because it is absorbed by fiber, it also helps to keep moisture in the stool, making the stool easier to pass. MayoClinic.com warns against increasing milk consumption to add to the daily fluid intake, because for some children, too much milk can add to the constipation problem. Choose clear liquids instead, such as water, apple juice and grape juice. Avoid soda and other beverages with no nutritional value.
More Physical Activity
A sedentary lifestyle can contribute to constipation. The University of Maryland Medical Center suggests getting regular exercise as a means of helping to relieve constipation. Dr. Sears explains the connection quite simply, saying "exercise improves digestion and speeds the passage of food through the intestines," adding that "a moving body gets the bowels moving, too." Increasing physical activity can be as simple as adding an afternoon or evening walk to each day's routine, sharing a little outdoor playtime daily, playing games like tag, jump rope and hopscotch, or walking to the convenience store for milk instead of driving. Not only will the added activity help constipation, it will also help overall health and well-being.
References
- University of Maryland Medical Center, Complementary Medicine: Constipation
- National Institutes of Health of the U.S. Department of Health and Human Services, National Digestive Diseases Information Clearinghouse (NDDIC): Constipation
- Ask Dr. Sears, Childhood Illnesses: Constipation
- Mayo Clinic: Constipation in Children
