Parenting

12 Foods & Drinks That Will Help Your Kids Poop

ParentingPublished Feb 3, 2017
By Liz Alterman
featured-img-of-post-202935Saklakova/Shutterstock

Here's an unpleasant truth: Kids get constipated. For a variety of reasons that range from diet to just not wanting to stop playing and take the time to poop, little guys and gals can end up going days without taking a number two -- which becomes uncomfortable for everyone. We asked parents, pediatricians, and nutritionists to share the foods they've found help keep kids regular. 

Chances are you've got a lot of these in your home already. If not, add them to your grocery list and see if they work magic for your little one.

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Dried Apricots-placeholder
Dried Apricots
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Dried Apricots

"Most people think of prunes when it comes to keeping things moving, but most kids are more likely to accept dried apricots. All dried fruits are great for helping kids poop, and apricots are particularly high in both soluble and insoluble fiber," explained Sarah Bester, CNP, family nutritionist and picky eating coach.

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Chia Seeds
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Chia Seeds

"These powerhouse (chia) seeds are full of fiber but are also a gentle laxative. I usually recommend making them into a chia pudding, like this one, as kids will gobble it up!" Bester suggested.

Chia is a fantastic source of fiber (1 serving contains up to 10 grams of fiber). Plus, it contains antioxidants, and vitamins A, B1, B2, and B3.

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Water-placeholder
Water
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Water

__"__Although water isn't technically a food, it is very important in helping kids poop regularly," Bester pointed out. "Too much fiber can be irritating to the gut if the child is not drinking enough water to go along with it."

More from CafeMom: 13 All-Natural Popsicles Kids & Grown-Ups Will Enjoy Without a Lick of Guilt

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Prunes-placeholder
Prunes
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Prunes

"Prune paste is naturally sweet and fantastic to help with pooping.  Puree a few prunes in a mini food processor and add to honey or jelly in a sandwich or stir into hot cereals," notes Melanie Potock, MA, CCC-SLP, pediatric speech language pathologist and feeding specialist, who is also the author of Raising a Healthy, Happy Eater.

Prunes contain fiber, vitamin A, and potassium. But what about the popular prune juice remedy?

"I would only recommend offering prune juice once a case of constipation is in progress, not as a regular way to ward it off," says Diana K. Rice, RD, pediatric dietitian and author of the website The Baby Steps Dietitian.

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Avocados
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Avocados

In her practice, Rice said she fields the question of keeping kids regular quite often, and she recommends that they eat a diet rich in fiber. One great source: avocados.

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Smoothies
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Smoothies

"Parents can also offer smoothies made with chia seeds and leafy greens," Rice suggested. Toss in an apple, as it contains pectin, which aids in bowel movements.

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Carrots & Carrot Juice
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Carrots & Carrot Juice

Mom Beth Smith recommends carrots and carrot juice as working for her kids. Carrots are "high in fiber and full of so many great vitamins," she says. It's true: Carrots are a great source of fiber.

(Just keep in mind that cooked carrots can be constipating for babies!)

More from CafeMom: 9 Ways Moms Help Their Kids Cut Back on Sugary Drinks

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Coconut Oil
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Coconut Oil

One tablespoon of coconut oil is what mom Zaida Khaze swears by. Maybe it's because it contains a significant amount of medium-chain fatty acids, which aids in constipation relief.

"My kids will go to the bathroom in no time," says Zaida, who is the the founder of Wiggletot Diaper Changer, adding that the coconut oil seems to have diuretic properties, and helps with stomach aches, too.

More from CafeMom: 8 Protein Bites So Pretty You Won't Believe the Recipes Are Good for You (PHOTOS)

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Watermelon-placeholder
Watermelon
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Watermelon

"Watermelon will definitely help my girls go to the bathroom," adds Khaze, who added that it gets the job done quickly to boot.

That's probably because of its high water content, which helps cleanse the colon. 

More from CafeMom: 13 Mortifying Stories All Moms of Boys Can Relate To

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Kombucha
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Kombucha

Kara Carrero, author and podcaster at Extremely Good Parenting, swears by this ancient fermented tea-based probiotic beverage.

"I keep a bottle of kombucha on hand to help keep our kids' guts balanced. We have found that helps balance them whether they have had diarrhea or have been constipated," she noted. 

Kombucha is said to have digestive properties, but it's probably better to steer clear of home-brewed versions. "A safer bet is to go for one that is commercially prepared and pasteurized," Janet Helm, MS, RD, a Chicago nutritionist and author of the Nutrition Unplugged blog, tells WebMD.

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Raisins
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Raisins

"Raisins are a great choice," recommends dad Max Robinson of Precious Little One, a children's furniture store. Makes sense: Raisins are not only high in fiber, they help in softening stool.

"They also taste great -- so you'll have no issue getting your kids to eat them," Max adds. "Plus, you can get chocolate-covered raisins and still get all the benefits!"

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Olive Oil-placeholder
Olive Oil
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Olive Oil

Olive oil is a go-to food for mom Amanda Spencer, who relies on it to help relieve her children's constipation. She either offers them a teaspoon by mouth, or a good amount in the pan when making scrambled eggs. 

Olive oil works because it acts like a lubricant and increases production of enzymes in the digestive system.

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