Constipation
Very very common, can run in families so your child maybe susceptible to it. It is something that in most cases can be sorted so try not to worry, though it can be distressing.
Foods to eat more of …
Essentially, eat more Fibre. There are 2 types, both have important roles. Soluble fibre can help improve digestion, lower blood sugar & aid regulating hormones. Insoluble fibre can soften stool, making it easier to pass.
Other natural remedies: Black pepper, Fenugreek seeds (could be sprinkled or cooked with) Ginger (frozen ginger is handy - add to hot water with some honey, or cook with it)
& of course … drink plenty of water!
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Tip…Depending on the age of your child, a good way to get extra fibre into their diet & veggies (which takes the pressure of meal time) is to use snack time as your opportunity. If you are able to prep some veggies & have a pot of hummus – leave it out & it will go. Dried fruits, nuts in jars that they can see are also handy to have / no prep & have a longer shelf life. If they see it they tend to want it. Also good snacking options for grownups. |
Foods to avoid/eat in moderation…
You will probably know this…Yes, it’s the white, highly processed foods. Any pasta, bread, rice that is white has basically had the bran (the fibre bit!) Removed. So, if you can, just don’t buy white foods & make it a treat instead. You can gradually wean yourself & the children onto brown foods by mixing them to begin with. Your child may start picking out just the white, but encourage them to try the brown & then eventually as time goes on, they will get used to it & there will be some meals you can completely hide the colour of the pasta & they will eat it un-noticed.
Breakfast cereals is another area that, if they currently eat sweet cereals, could be switched to higher fibre options (& yes typically more boring!). Providing some toppings, drizzle in date syrup (fibre source) (or failing that honey – if it will get them eating the higher fibre food) & get them to create their own, explaining the benefits– it may make the process more exciting if they’ve invented their very own cereal. Or provide a smoothie alongside using kefir & high fibre foods.
Too much dairy can also cause constipation but you may not have to give up dairy - just eat less of it & change your choices. Try yogurt with probiotics, live bacteria is good for your digestive system.
Fried foods - are full of fat & are hard to digest
Eggs - They’re high in protein but low in fibre. You don’t have to take them off the menu. Sprinkle on some of those high-fibre foods listed in the table above, or make an omelette with fresh spinach & tomatoes.
Sweet Snacks - sadly! Pastries, cookies & other treats with refined sugar are low in fibre & fluids & high in fat. Provide fresh / frozen berries, or squidgy soft dates – there are some great recipes using dates & cocoa, even courgette & carrots to create a sweet cake/snack - kinder to your tummy.
In short… eat the rainbow, avoid processed foods, drink lots of water & look after the gut bacteria.
