Potty Talk

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.

The Vitamin ABC's

I know I've said it before but we talk, talk, talk about food at our house a lot. And when we're at the dinner table we usually talk about the food we're eating at least at some point and I like to be ready with a reason as to why my girls might WANT to eat something. It’s also a fun little game I like to play when kids of friends are over for dinner and might not want to try what’s on their plate.

And here's the thing…kids are smart! They love to listen and learn when you're explaining to them something cool like what happens when you eat a certain food. For example - my girls and their friends LOVE when I tell them cucumbers have a lot of water in them that can help their skin sparkle just like their favorite princess. Pretty sure my girls tell everyone that one now…

Recently, my older girls were taking their vitamins (they love to take their vitamins before bed) and Kate asked what a vitamin was. I started by explaining that a vitamin is a compound our bodies need to be healthy and that there are essential vitamins (ABCDE, and K) that our body needs but can not make itself. In order to get these essential vitamins, you have to eat foods that have them in it. Luckily we know what each vitamin does and the foods we need to eat to get them! I’ve created a handy little chart below with the essential vitamins, what they do, and the foods to consume to get those vitamins. I bet your kids will love knowing these fun facts too!