Let's talking about poop. It's one of my kids' favorite words…just kidding, but seriously. We recently had a run-in with a little constipation in one of our girls and I had to revisit what I know about fiber because we were out of my go-to constipation remedy - a prune and some warm water.
Kids get constipated for a lot of different reasons and while regular constipation is definitely something to talk about with your doctor or dietitian, a little constipation here and there is perfectly normal and usually pretty easy to remedy. Eating a diet high in fiber is the best way to prevent and deal with occasional bouts of constipation. There are two kinds of fiber: soluble fiber and insoluble fiber. Your body needs both for healthy bowel function but for the purpose of constipation, insoluble fiber is the focus.
Insoluble Fiber - this type of fiber cannot dissolve in water so they stay intact as they move through the intestinal tract. Additionally, we can't digest (or break down) insoluble fiber so it stays in the intestinal tract, absorbing fluid, and making it easier for stool to pass. Insoluble fiber foods include:
Prunes
Beans
Whole grains
Bran
Nuts
Veggies - including Brussels sprouts, broccoli and asparagus
Berries
Sweet potatoes
Soluble Fiber - the opposite of insoluble, this type of fiber does dissolve in water and our bodies can break it down. When soluble fiber dissolves in water, it creates a gel-like substance that can block fat absorption, keep blood sugar and cholesterol levels healthy, and feed good gut bacteria. Soluble fiber foods include:
Beans
Peas
Oats
Apples
Citrus fruits
When constipation strikes, I've found the easiest remedy is to give a serving of one of the insoluble fiber foods - we usually do a prune or cup of raspberries, drink some warm water (with lemon if they'll tolerate it) and take a warm bath. A good walk can also help…and some extra snuggles. Finally, if your little person is still a little small for the adult-sized toilet, try letting them sit back on a training potty or using a tall stool to make sure they're in the right position for less straining.
Constipation is no fun - especially in kiddos, but occasional episodes are completely normal and usually pretty easy to treat. If your child has regular constipation issues or gets in a diarrhea-constipation cycle, make sure they're getting enough fiber in their diet and reach out to a dietitian - they can help you make a plan for getting plenty of fiber, healing the gut and getting everyone on a healthy bowel schedule.
