Constipation is very common in babies and growing children. While gripe water, fibre-rich cereals and belly massages work for babies; older kids need to follow a healthy regime.
The regime helps them maintaining a healthy metabolism and regular bowel movements for overall well-being of the kids.
Here are some tips and food habits that can help promote regular bowel movements in children:
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Hydration: Ensure that the child stays well-hydrated throughout the day. Water is essential for softening stool and promoting regular bowel movements. Atleast 5-6 glasses of water or liquid should be taken.
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High-Fiber Foods: Include fiber-rich foods in their diet, such as whole grains, fruits, vegetables, and legumes. Fiber adds bulk to the stool and helps prevent constipation.
Whole Grains: Choose whole grain options like millets such as Ragi (which immensely helps in the bowel movements), high fiber Jowar, wheat with husk, brown rice, and oatmeal. These grains are rich in fiber and contribute to digestive health.
Fruits and Vegetables:
Encourage a variety of fruits and vegetables, as they are high in fiber, vitamins, and minerals. Apples, pears, cabbage, broccoli, and carrots are excellent choices.
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Prunes and Prune Juice: Prunes and prune juice are natural laxatives and can be beneficial for promoting regular bowel movements. Include them in the child's diet in moderation.
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Probiotics: Probiotics, found in curd and other fermented foods like idli, dosa, sprouted lentils or sprouted grains, kanji, etc, can help maintain a healthy balance of gut bacteria, promoting digestive health.
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Limit Processed Foods: Reduce the intake of processed foods like wafers and snacks, as they are often low in fiber and may contribute to constipation. As a parent, one should keep the children away from maltodextrin based health drinks as it also causes constipation. Switch to high fibre natural health drinks to meet their daily dose of nutrition.
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Regular Meal Times: Establish regular meal times to help regulate bowel movements. Consistency in meal timing can contribute to a more predictable digestive pattern.
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Physical Activity: Encourage regular physical activity and outdoor play as exercise stimulates bowel movements and supports a healthy metabolism.
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Restrict Caffeine and Carbonated Drinks: Reduce the consumption of sugary drinks, as excessive sugar intake can contribute to digestive issues.
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Include Healthy Fats: Incorporate healthy fats, such as those found in pure ghee, cold-pressed oils, nuts and seeds, homemade cheese, into their diet. These fats can support overall digestive health.
- Chew Food Well: Do you know some amount of food is digested in the mouth? It’s also important to chew each bite from 21-32 times to fragment the food well by chewing it properly. Encourage the child to chew their food thoroughly. Proper chewing aids digestion and absorption of nutrients.
It's important to note that individual needs may vary.
Illness, withholding the stool, changes in routine or stress can also lead to poor bowels or constipation. Some specific foods can also cause constipation in children.
If the child is experiencing persistent digestive issues, it's advisable to consult with a pediatrician or a registered dietitian for guidance and recommendations.