Constipation is common in toddlers and can happen for all sorts of reasons but typically fussy eating, a low fibre diet, or not enough fluids are the usual suspects. It’s usually manageable with simple dietary changes. So I have created some gentle, yet fibre rich recipes perfect for constipated toddlers that will help get things moving again for your little one.

What helps toddler constipation

It is important to offer foods with fibre as well as plenty of fluids. Sometimes increasing fluid intake can be enough but fibre is important for dietary health too such as bowel movements. If you are not sure how much fluid your child needs to take then you can find this here. Water is also best as the main drink.

Foods to help constipated toddlers are fibre sources. These include the food groups: fruits, vegetables, whole grains, nuts, pulses and seeds. Particularly seeds like chia seeds and flaxseeds are particularly good when served correctly. You can find out more flaxseed for child constipation in my blog

Some other good foods to help constipated toddler or baby include pears, chickpeas in hummus, raspberries, broccoli, parsnips, lentils, oats, whole grain bread, nut butters and ground seeds. There are of course other foods but these are good ones to include. 

Worse foods for toddler constipation

A diet low in fibre for example, one with little fruit, vegetables, or wholegrains can make constipation worse. Diets that are high in refined or processed foods often don’t contain enough fibre to keep bowels moving regularly. Foods that are high in fat, such as fried foods, can also slow digestion and make constipation more likely.

6 Easy Recipes for Constipation in Toddlers

Here are some recipes for constipated toddlers but also babies if you serve the foods appropriately depending on their age.

1. Kiwi Mango Smoothie

This constipation smoothie toddler recipe is packed with fibre and vitamin C from the kiwi and mango. It is also hydrating and filling too. Find the full recipe here.

2. Parsnip Purée

Parsnip puree baby food is a great first food to introduce when starting solids. It is naturally sweet and rich in fibres (soluble and insoluble), vitamin C and folate. These two types of fibre work in different ways.  The insoluble fibre helps to bulk the stools, whilst the soluble fibre (pectin) softens stools and helps them move more easily through the gut.

It makes a great puree when starting to introduce solids but you could also use a side dish. For older babies and toddlers you could grate, use in soups or serve as a more chunky texture in fritters. Find the recipe here

3. Apple Purée
   

Apples are a great, gentle source of fibre especially with the skin on. They are also gentle on the digestive system providing soluble fibre. They are also hydrating, so a good way to add extra fluid if constipated. 

Serve as a puree or cooked for young babies then as they get a bit older try grated and added into foods like yoghurt, smoothies, porridge and muffins. Such as my ABC muffins that contain apples, banana and carrots.

4. Chocolate Orange Bliss Balls (with dates)
   

These chocolate orange bliss balls are a perfect snack or second course for toddlers. They contain dates that are high in fibre and give a natural sweetness along with the cashew nuts that contain fibre too.

They require no baking and toddlers could help make these easy, quick balls in under 15 minutes. Find the recipe here.

5. Courgette Fritters
   

These fritters are an easy way to add in grated veg like courgette. You can use alternative vegetables like carrots that work well too. Courgettes are a good source of potassium, vitamin C and fibre. 

With the addition of cheese these are a winning combination with my kids. They are perfect for lunchboxes or finger food and can be made in batches and frozen for when you need them.
Get the full recipe here.

6. Chia Pudding

Chia seeds are rich in soluble fibre as well as antioxidants, omega 3 fatty acids, iron, protein and calcium. They will help to relieve constipation as they absorb a lot of water, the swelling makes stools easier to pass. They do need to be soaked first though before consuming them, so don’t give large amounts dry to babies or toddlers. Soak in a ration of 1:10 (chia seeds to water or milk). Leave for about 30 minutes before adding to other foods.

Once soaked they are great served with fruit purée or in overnight oats. You can find some different recipe ideas in my blog on chia seeds.

Practical tips for parents

Here are some tips for constipation in toddlers….

• Start with small amounts of fibre and gradually increase. Too much fibre at once can cause discomfort if they are not used to it.
  
• Encourage your child to drink lots of water and foods that contain fluids alongside fibre. If you just increase fibre it will just bulk them up even more. If you are having trouble getting your child to drink more water, check out my 11 tricks to get your child to drink more water.
  
• Offer a variety of foods, don’t rely on just one recipe or food type, so they are getting different types of fibre and nutrients.
  
• If your toddler is having ongoing constipation issues then it should be discussed with a GP or health visitor to see what they advise.
  

Conclusion

Using these simple recipes for constipation in toddlers and offering more of a variety of foods, constipation can often be eased alongside plenty of fluids in children. 
If you are struggling with a fussy eater who doesn’t eat a variety of foods then check out my free guide. It gives you easy ways to get them exploring and eating a wider variety of foods. Also how to get them eating more, so you’re not throwing it away!