10 Food Diet to Fight Against Constipation
Created by Puja Sharma Vasisht Updated on Jul 04, 2021
It sure doesn't feel right when your child is not eating properly due to troubled tummy. Or when your child is too constipated to taste his/her favorite dish. Doesn't it? Constipation is a common problem seen in children. This mostly happens due to low intake of fiber and fluids in the child’s diet.
Best Foods to Relieve Constipation in Children
So, as parents, here we suggest focussing on a diet which provides these and helps in relieving constipation.
- Water: Low intake of water could be a major reason for constipation. Give enough fluids with plain water, around 4-6 glasses in a day. If the child is reluctant to have just plain water, then coconut water, flavored water, buttermilk, lemon water can be given. Milk intake of the child cannot be counted in this.
- Oats: Oats are a good source of soluble fiber. Soluble fiber helps absorb more water making stools, softer, larger and hence easy to pass through intestines. Giving oats in breakfast is a sure way to increase the fiber in our child’s diet.
- Dalia: Similarly, another high fiber breakfast option can be Dalia. It has insoluble fiber which adds bulk to the stools and increases the motility of stools through the gut. Dalia can be given in vegetable khichri form also to the child.
- Prunes or dried plums are rich in insoluble fiber as well as natural laxative sorbitol. If the child is not eating them soaked, then these can be added to a granola bar, breakfast cereal, pancakes or muffins.
- Figs: Similarly, Figs have both soluble and insoluble fiber. Both these types of fiber would help in keeping away constipation from your child. They can be given soaked or chopped and added to their breakfast cereal.
- Grapes: Since grapes have both water and fiber, giving this fruit to your child would help increase their water and fiber intake. They can help regulate the bowel movement and hence avoid constipation.
- Raisins/munakkas are high in dietary fiber, dried fruit. The high content of dietary fiber helps to regulate bowel movement and avoid constipation. These can be given as snacks to munch on or added to any food, be it raita, dessert, pudding, ice cream or pulao.
- Carrots: Carrots are not only a very good source of vitamin A but fiber also. Give carrot sticks to your child to munch on daily in the winter season to keep constipation at bay. You may also give the seasonal gajar ka halwa or murabba for this. Carrots can be added to bread, sandwich, cakes, muffins, and pancakes too.
- Green leafy vegetables: Be it spinach, sarson, celery or lettuce, all green leafy vegetables are high in insoluble fiber. Do include these in your child’s diet if not daily then at least three to four times a week. They can be cooked in vegetables, added to salads, pasta or even kneaded in the dough of their chapatti to increase the fiber content.
- Husked dals and legumes be it rajmah, lentil, mung or dried peas all types of legumes and dals with husk or chilka are high in fiber. These should be included in your child diet daily not only for a good supply of proteins but fiber also.