Constipation

Constipation, whilst not necessarily normal, is super common, but should really only occur during adjustment periods -  starting solids, increasing meals. If you’re finding your little one is always constipated, it would be wise to check in with your GP and/or book a 1:1 session with me to nut out if there might be an imbalance of fibre being offered (super easy to do!) or an underlying intolerance. However, below are some of my key strategies when managing constipation. This can be a great starting point and some foods to consider including in your little one’s diet at all times to keep their bowel motions regular. If these strategies don’t provide relief, please do check in with your GP.

If your little one is experiencing constipation at the start of their solids journey, consider reducing the quantity you’re offering. It’s important to remember that our little ones have never had to digest anything other than breastmilk or formula – two things that are really easy to digest as they contain no fibre. Fibre in fruits, vegetables and grains, naturally adds bulk to stool. This will result in a period of adjustment – not only does your baby have to get use to the sensation of passing a thicker/bigger stool (cue more grunting, red faces), but their digestive system needs to adjust to breaking down fibre. This is a very natural process that the body is well equipped to do, but sometimes it can be a bit overwhelming if you offer too much food too soon.

Offer sorbitol containing foods - sorbitol draws water into the stool, making stool softer and easier to pass

• High sorbitol content - Apples, pears, prunes, plums, apricots, nectarines

• Lower sorbitol content - Strawberries, raspberries, blackberries, blueberries, citrus fruits, bananas, pineapples, kiwis

Prune, pear, apple, chia puree - you could make up a poo friendly puree, to add to breakfast or yoghurt each day. 

• 1 x pear

• 1 x apple

• 3 x prunes

• 1 tbs chia seeds

• Stew fruit in pot of water, for 10 minutes or until soft

• Blitz fruit to puree, stir in chia seeds, allow to sit for 10 minutes to soften chia seeds

• Freeze in portions to add to breakfast

Prune juice – I have found 0.5 - 1 tbs prune juice watered down to be a really effective strategy with Franklin when he experienced some transient constipation when starting solids. Offer no more than once per day for a few days.

Increase dietary fibre

• Grains - couscous, oats, quinoa, bread, weetbix, rye, barley, rice

• Vegetables

• Fruits

• Lentils + Beans

2-3 serves of fruit a day - either with main meals or as snacks. This could be a great way to introduce more finger foods to as fruits are lovely and soft/easy to eat. This is a better strategy for toddlers or those babies that are eating larger quantities – the key take home here is to offer fruit a couple of times a day.

• 1 serve = approx 150g fruit

  • 1 medium apple, banana, orange or pear

  • 2 small apricots, kiwi fruits or plums

  • 1 cup diced fruit

Increase healthy fats (lubricate bowels) - olive oil, avocado oil, flaxseed oil, avocado, chia seeds, hemp seeds, nut butter.

• Cook with olive oil (be generous)

• Avocado and flaxseed oil are very mild in flavor, so can be easily drizzled over meals – this is my favorite tactic as it is super easy to implement, even if your little one is fussy and/or has a smaller appetite.

• Chia Pudding

  • 1 tbs chia seeds

  • 1/2 cup coconut/almond milk (in carton, not can)

  • Dash of vanilla essence

  • Shake together in a jar/container, and set in fridge overnight

• Can add hemp seeds or chia seeds to weetbix of a morning

• Once introduced, you can add nut butters to toast, or porridge/weetbix

Increase water intake slightly – this will add water to stool, softening them and making them easier to pass) - offer at all meals/snacks and between meals (particularly in warm weather). Important that you remain within your child’s recommended intake.

Probiotic - I recommend BioCeuticals BabyBiotic - a practitioner grade probiotic. This contains Lactobaccillus rhamnosis GG which studies have shown to assist with constipation. You can purchase from this link.

• https://www.bioceuticals.com.au/ref/LittleBean/login.registration_patient

Dairy Intake - be mindful of dairy intake - this isn't a huge issue, but just ensure your little one isn't having dairy at every meal.

• For those that have weaned onto cow’s milk, it might be wise to check in and see how much you’re offering. Excess cow’s milk can cause constipation.

Poop Friendly Foods

Nuts, Apricot, Avocado, Beans, Berries, Broccoli, Chia Seeds, Chickpeas, Fig, Flaxseed, Kiwi, Citrus, Lentils, Lime, Peach, Peas, Pear, Oats, Mango, Pineapple, Plum, Spinach, Pumpkin, Sweet Potato, Watermelon