1. High Fiber Diet
A diet rich in fiber can help your child’s body form soft, bulky stool. The recommended intake for dietary fiber is 14 grams for every 1,000 calories in your child’s diet.
For younger children, this translates to an intake of about 20 grams of dietary fiber a day. For adolescent girls and young women, it’s 29 grams a day, and for adolescent boys and young men, it’s 38 grams a day.
Offer your child high-fiber foods, such as beans, whole grains, fruits and vegetables. But start slowly, adding just several grams of fiber a day over several weeks to reduce the amount of gas and bloating that can occur in someone who’s not used to consuming high-fiber foods.
2. Adequate Fluids
Water and other fluids will help soften your child’s stool. Be wary of offering your child too much milk, however. For some children, excess milk contributes to constipation.
Make sure your kids gets out to play for at least 30 to 60 minutes a day. Moving the body keeps the bowels moving.
4. Juice (Pear, White Grape And Prune)
The recommendation for juice is 4 ounces or less per day. Juice promotes bowel emptying because of a sugar, called sorbitol, that isn’t digested well, so it stays in the stool. It increases fluid in the stool, making it softer and easier to pass.
5. Increase Water Intake (for children older than 1).
Water keeps the body hydrated, which also makes passing stools easier. Getting enough water helps prevent constipation and promotes regularity.
6. Try Avoiding Dairy
In some circumstances, a dairy intolerance can cause constipation due to its effect on your gut movements.
In some cases, children intolerant to cow’s milk protein and adults with lactose intolerance may experience constipation.
If you think that you may be intolerant to dairy, then you could try removing it from your diet temporarily to see if it improves your symptoms.
Just make sure to replace the dairy in your diet with other calcium-rich foods.