Nutrition Strategies to Relieve Constipation in Toddlers

5 practical tips to support healthy digestion in toddlers

Toddlers are precious little ones who can be challenging at times yet incredibly affectionate. As they navigate the balance between independence and dependence, parenting can feel overwhelming, which is why routine and structure are so important during the toddler years.

Constipation is a common concern in toddlers. It is generally defined as having fewer than three bowel movements per week, though this can vary by child. Hard, dry, or painful stools may signal constipation. While short-term constipation caused by changes in diet or routine is usually not concerning, common symptoms can include decreased appetite, bloating, crankiness, straining, stool accidents, stomachaches, and anxiety around using the toilet.

Key Takeaways

• Patience is key—don’t force potty training if your toddler resists.
• Create a calm potty routine to reduce stress and fear.
• Limit milk intake to prevent constipation and make room for fiber-rich foods.
• Offer plenty of water to keep stools soft and support digestion.
• Include fruits, vegetables, and whole grains in meals for regular bowel movements.
• Encourage daily movement through play, walks, and outdoor activities.

How to Help a Constipated Toddler: Two Key Focus Areas

1. Ignoring the Urge to Go

To tackle point one, ignoring the urge to go, we first need to consider the toddler’s routine for “potty time.” Sometimes, constipation is simply a sign that the toddler isn’t quite ready to be toilet trained.

The best approach is not to worry. Put on a diaper and let your child feel comfortable having a bowel movement again. Often, giving it time is all that is needed for your toddler to reach this milestone without constipation. You can retry potty training after a few weeks or months, once the power struggle has eased. Approaching it with patience and excitement can help reduce any fear around using the toilet.

Patience really is a valuable tool in effective parenting. There are also many great potty books available to support a stress-free connection to the toilet. Here are a few recommendations.

2. Diet

Here are five diet recommendations to help remedy toddler constipation:

1. Decrease the milk

Toddlers who are attached to drinking more than 20 oz of cow’s milk, may run into constipation for a couple of reasons. One is the overconsumption of milk is displacing other vital nutrients like fruits and vegetables and other high-fiber foods. Also, water intake could be lacking since they are getting fluid mostly from milk. To tackle this, simply consider having milk at a set time, say for breakfast, and before bedtime snack or give only 2-3 oz per meal or snack, and offer other food options.

Particularly important for toddlers as well, is consuming iron-rich foods like meat, poultry, fish, game meats, eggs, nuts, nut butter, and seeds as calcium absorption (high in milk) competes with iron absorption.

2. Increase the water 

Water intake can be tricky with some toddlers. Make sure their water bottle is filled and they have access to drinking when thirsty. While an open cup is ideal for exercising jaw muscles needed for developing speech, it is also wise to have different types of cups that encourage your toddler to drink often and independently. Sippy cups that are easy to clean are a good alternative for when you cannot be available to supervise an open cup. You can always use a variety of cups to ensure adequate hydration and appropriate speech development.

3. Increase the fruit and veggies 

Fruits generally are not a problem for toddlers. So offer them with regularity, while also balancing adding lots of veggie options for them to explore. Variety is the spice of life! So the more variety you offer the more your toddler will develop into a confident, competent eater. Eating fruits and vegetables at every meal will ramp up the fiber; and coupled with water, this will keep constipation at bay.

4. Increase the whole grains 

Offering whole grains is one easy way to increase fiber intake. So instead of white rice, offer brown or wild rice, choose a lentil or whole wheat pasta, provide quinoa, buckwheat, and bulgur in dishes, and use whole grains in baking. Oats are one easy way to add fiber to kids’ diets. Try fruit-packed oat muffins, oatmeal, or overnight oats. 

5. Increase the movement

Getting more active is another way to keep the bowels moving. Increase active play for your toddler by:

• Taking them out for a walk. Pack a flashlight if it’s getting dark, that will keep them motivated.
• Plan play dates in playgrounds and parks.
• Have them ride their bicycle or scooter in a safe parking lot.
• Gear them up for outside play in the snow! Buy a sled!
• Book activities like swimming, sports ball, or “play gym” at the local community center.
• Put some tunes on and dance with your toddler.
• Get an indoor play car.

Simply! Lower screentime and get them exploring, toddlers are so busy they will find some great activity to do!

Try these delicious toddler foods high in fiber! Great list of suggestions on how to add fiber to simple foods kids enjoy!

If you’re struggling to implement nutrition strategies for constipated children, our dietitians are here to help! 

If you are confused about which foods can trigger constipation or what nutrition recommendations can ease symptoms and improve your loved one’s gut health, reach out to our Registered Dietitians for help. Let us help guide the way.

To learn more about digestive issues click here.

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