Don’t worry – constipation is actually very common in kids. It means your child isn’t having a bowel movement as often as the pediatrician thinks they should, or it is very difficult or painful for them to poop.

Kids may “hold it in” and avoid going to the bathroom, especially if they are at school or having fun playing with their friends. Unfortunately, this can lead to stool leakage and bleeding, and can make the situation worse.

Constipation in kids is usually treated by helping your child recognize it’s important to go to the bathroom when they feel the urge. Nutrition – increasing your child’s fiber and fluid intake – can be a huge help. Here are some nutrition do’s and don’ts when it comes to constipation in kids:

1. DO increase your child’s fiber intake.

We have lots of tips below to increase fiber intake with whole grains, fruits, and vegetables. If you want a number to aim for, it’s easy to determine how much fiber your child needs – it’s their age plus 5 grams. (For example, a 7 year old needs 7 + 5 = 12 grams of fiber per day).

2. DON’T avoid fruits and veggies because you’re afraid they will cause constipation in kids.

Fruits and vegetables contain either soluble fiber, insoluble fiber, or both. Both types of fiber are necessary for healthy bowels: they allow stool to pass easily, increase the nutrients absorbed from food, and promote the growth of those gut-friendly bacteria you keep hearing about.

Offer your child at least five servings of fresh or frozen fruits and vegetables every day – it doesn’t matter what kind! Juice doesn’t count (most of the fiber is removed when juice is made), and leave the skin on foods like apples or cucumber for extra fiber. (See choosemyplate.gov for serving sizes at different ages)

3. DO make the change to whole grain.

It’s easy to get extra fiber from foods your family is already eating. Try using half and half (half whole grain flour and half white flour in baked goods; half regular pasta and half whole grain pasta; or half brown rice and half white rice). If you are not already eating whole grain bread and crackers, now is a good time to make that change too.

Switch one food to whole grain every couple of weeks. This will help your family adjust to the change, and avoid uncomfortable belly pains from getting too much fiber too quickly.

4. DON’T go gluten-free – unless your child has Celiac Disease.

Sometimes people incorrectly interpret symptoms of constipation in kids – abdominal pain, blood in stool, poor appetite – for gluten intolerance or Celiac Disease. Don’t avoid gluten without talking to your pediatrician or unless your child has been diagnosed with Celiac Disease; avoiding gluten can increase a child’s risk for nutrient deficiencies and subject your child to an unnecessarily restrictive and expensive diet.

5. DON’T increase fiber without making sure your child is drinking enough!

Ironically, a high-fiber diet without enough fluid can actually make constipation worse – fiber needs water to make bowel movements easy to pass.

Some kids struggle to drink enough plain water, so mix it up and offer water with lemon, diluted juice (max 6 ounces a day of juice for kids ages 4-6 and max 8 ounces a day for kids age 7 and up), and milk (max 24 ounces per day). On days your child is physically active at the park or playing sports, have her water bottle handy; they’ll be thirsty and more likely to drink lots.

6. DO get creative with high-fiber meals and snacks! Here are some kid-friendly favorites:

• Slices of avocado on their own or on whole wheat crackers or a rice cake
• Celery topped with peanut butter and raisins
• Diced cucumber (leave the skin on!) and tomato mixed with Italian dressing
• Biena chickpea snacks
• A banana sliced into high-fiber cereal like 365 Multi-Grain Morning O’s, Barbara’s Morning Oat Crunch, Kashi GOLEAN
• Cinnamon Crisp, or Kashi GOLEAN Vanilla Clusters
• Cook frozen green peas and mix them into macaroni and cheese
• Whole wheat crackers like Triscuits with nut butter or cheddar cheese
• Add black beans to quesadillas, salads, or soup
• Peel and cut a kiwi into bite-sized pieces (many parents find kiwi has a slight laxative effect on their children)
• Slices of raw pear (always a kid favorite!) or raw apple with nut butter
• Fruit salad with fresh raspberries, strawberries, blackberries, or blueberries
• Dried apricots