How to better regulate constipation?

Constipation is probably one of the 5 most common things I see in the office on a daily basis. It’s frustrating for parents and can be very painful and upsetting for children as well.

So what is a normal bowel movement?

Stools should be soft and semi-formed(see attached chart). Most children with healthy bowel movements should stool 1-2 times per day, however everyone has a different “normal”. It’s ok to go a couple days in between stools, as long as, the stool is easy to pass and is soft.

Stool consistency will vary with your child’s dietary intake. Have a picky eater? Diet high in simple carbs, like chips, crackers, cookies, etc? I’m willing to bet your child does not stool regularly, or has hard stools that are difficult to pass.

So how can you improve your child’s gut health and better regulate constipation?

• make sure you are incorporating at least 3 servings of fruits and vegetables per day. I know this is difficult, just keep working at it!

• Increase daily fiber intake with whole grains and limit simple carbs.  For example, go for whole grain toast instead of white bread, or sweet potatoes rather than white potatoes.

• Make sure the gut has plenty of good bacteria, which means some children may benefit from taking daily probiotics. If your child likes yogurt, that’s a good way to start. Most yogurts will have live cultures, just look on the label.

• Increase water intake! Aim for around 16-24oz for ages 1-3, 24-32oz for ages 3-5, and 32-64 oz for school age children.

• Limit dairy intake as this can slow down gut motion. Large intake of cows milk leads to constipation and can even lead to problems with absorption of iron. Limit milk intake to 16-24 oz/day

There is so much more to discuss regarding constipation including stool softeners and other medications, but this is something you should discuss with your pediatrician so they can tailor treatment to your child’s needs.