Diet is a primary contributing factor to constipation in children. Thus, it makes sense to consider foods that alleviate constipation as a means of treating it. Using laxatives frequently has risks, including making the bowel dependent on laxatives to function, according to the Mayo Clinic. Foods, are a gentler way to deal with constipation, making this route a better choice, especially for children.
Dried Fruit
Dr. William Sears, pediatrician and author, notes the importance of high-fiber foods in combating constipation. He offers a simple formula to determine how much fiber a child needs daily: A child's age plus 5 grams is about the minimum for a child over 2. Dried fruit, such as the classic constipation remedy, prunes, that offer about a gram of fiber each can help alleviate constipation in children. So, for example, in the case of a 2-year-old child, add 2 and 5. That comes to 7, and because prunes have about a gram of fiber each, seven prunes would provide the necessary fiber. The University of California, San Francisco, Medical Center says dried fruit has a higher fiber content than fresh fruit. A cup of grapes has a single gram of fiber, while a cup of raisins has 7 grams. Other dried fruits that can help include dried figs, with 8.5 grams of fiber in a five-fig serving, and dried dates, which supply 2.4 grams per 1 ounce serving.
Fresh Fruit
Many fresh fruits are a valuable source of both soluble and insoluble fiber, each of which has different functions in preventing constipation. According to the University of California Medical Center, soluble fibers absorb water during digestion, which adds bulk to the stool and retains moisture. Insoluble fibers remain unchanged during digestion, helping to move waste through the intestinal tract. Fruits that are high in fiber and have a higher fructose-to-glucose ratio and a higher rate of sorbitol can be particularly useful during a bout of constipation, according to Dr. Sears. Among these are apples, pears, peaches and cherries, which should be eaten with the skins on to maintain fiber content.
Beans and Legumes
Adding beans and legumes to the diet can be a great way to prevent constipation because they are very high in fiber. Per half cup serving, kidney beans provide 7.3 grams of fiber, chickpeas offer 7 grams, navy beans have 6 grams, and lentils have 3.7 grams. If dietary fiber has been too low, increasing to the correct daily intake should be a gradual, about a few weeks, the Mayo Clinic advises. Doing so too quickly can cause intestinal gas, abdominal bloating and cramping.
References
- Over-the-counter laxatives for constipation: Use with caution
- Ask Dr. Sears, Family Nutrition: Fantastic Fiber
- University of California, San Francisco, Medical Center, Patient Education: Increasing Fiber Intake
- Ask Dr. Sears, Family Nutrition: Fabulous Fruits
- Mayo Clinic, Nutrition and Healthy Eating: Dietary Fiber
