Discussion Guide for Constipation

Introduction
Welcome, get names, ask why they wanted today’s lesson
Discussion questions
What do you know about fiber and its impact on health?
What foods are high in fiber? Which of those do you actually enjoy?
What kinds of fluids do our kids drink during the day (water, juice, milk)? How much?
Is using the potty a struggle for your children?
How much physical activity or playtime do your children get per day?
Lesson
Constipation is tough for kids and parents alike. Constipation is defined by having fewer than 3
bowel movements per week, and hard, dry, stool that is difficult or painful to pass. Some kids
hold it in too often or are afraid to use the toilet in public, which will only further constipate
them. Explain to your child the importance of going when the urge arises, and that holding it in
will only make it more painful. Once the child experiences a painless bowel movement, they will
be more willing to relax the pelvic floor without fear of pain or discomfort.
While constipation can be caused by simply holding it in, it can also be related to diet and
lifestyle factors. Three basic components to prevent and relieve constipation:
1. Fiber
a. Fiber is an important component of a healthy diet, particularly in regulating stool
and bowel movements.
b. Most kids (and adults) don’t meet the recommended daily minimum for fiber.
Kids over 2 should be eating an amount equal to their age (years) plus 5/g per
day.
c. Fiber is found exclusively in plant foods, and is most concentrated in whole
grains, fruits, and vegetables. Increasing consumption of these foods will help
improve bowel function. Add fiber to your child’s diet gradually, as changing
their diet too swiftly can cause digestive upset. Make sure to drink additional
fluids when adding fiber to the diet, so the fiber can do its job!

d.
e. Be aware that some children with a milk allergy can develop constipation if they
eat dairy. Other foods that can trigger constipation include red meat, fried foods,
and white flour products due to their lack of fiber.
2. Fluid
 a. Drinking enough water in addition to increasing fiber intake will help the bowels
regain regularity. The fiber bulks up the stool and fluid softens it, allowing it to
pass through the digestive system easily. Warm liquids in the morning may help
the body prepare for a bowel movement later in the day. Kids aged 1-3 need 4
cups, ages 4-8 need 5 cups, and kids 9 and up need about 8 cups of water per day.
b. Encourage kids to drink water by providing them with their own special cup,
setting a good example, taking water bottles with you everywhere, offering them
water often, expect them to drink water from their bottle at school
Demonstration
Allow kids to taste different infused waters: cucumber, mint, strawberry, citrus
Farro Salad Recipe
3. Fitness
a. Kids should get at least 30-60 minutes of physical activity per day. Keeping your
child active is an important part of preventing and relieving constipation.
Engaging in physical activity has been shown to improve digestion. Even a short
walk after a meal can be helpful.
If your child continues to struggle with constipation despite these efforts, it’s best to contact your
child’s physician or a registered dietitian.
Activity
Children will decorate a personal water bottle using stickers and paint pens. Discuss importance
of drinking water/fluids and introduce smoothies as a solution to constipation.
Tips for introducing new foods:
- introduce food when child is hungry/asking for food
- cook one food multiple ways, sometimes have to try 7-12 times before a child accepts the new
food (steamed, baked, fried, braised, glazed, different seasonings, sauces, etc.)
- model good eating behaviors for children and eat together as a family as much as possible
- have at least one familiar food on the table if the child doesn’t want to try new foods
- involve the child in shopping and cooking, they eat better when they are involved in the process
- get kids safety knives or cutters, step stool to help in kitchen, have them wash produce, set the
table, clean up after, etc.
Smoothies for Constipation

Adding smoothies to your child’s diet is an easy way to incorporate more fruits and veggies into their
diet. By blending our foods (instead of juicing them) we preserve all the fiber, vitamins, and minerals
that already exist in whole foods. Adding liquid while blending helps us increase our fluid intake.
Drinking smoothies also allows us to consume more servings of fruits and vegetables than we would if
we ate them.

The best part about smoothies is they are completely customizable. You can choose foods that your
child already likes, like berries, bananas, peanut butter, and chocolate, and turn them into delicious
drinkable meals and snacks. Smoothies are a great option for breakfast or a mid-morning snack. Drinking
smoothies in the morning, followed by recess in the afternoon, is likely to help your child create a bowel
movement when they are struggling.

You can make one big smoothie for the whole family or use a small blender and get the kids involved in
making their individual smoothie.

Smoothies are usually made up of 4 parts:

Fruit: provides a great deal of vitamin C, antioxidants and fiber and fluid to help ease constipation

Greens: also provide a great deal of nutrients and fiber to help with easy digestion

Liquid: The liquid we put in our smoothies counts towards our daily fluid goal. Consuming fluids prevents
stool from becoming hard and dry, making it difficult to pass.

add-ins: for extra fun and flavor

Examples:

Bluebanana Tropical Very Berry Sweet Tater Choco

Monster
Fruit Frozen Tropical frozen Frozen berry Frozen banana Frozen banana
bananas fruit blend mix (cherries, Dates Frozen
Blueberries (pineapple, black, rasp, strawberry
mango, etc.) etc.)
Banana
Veg Spinach Spinach Spinach, Pre-cooked Kale
Riced Zucchini lettuce, baby sweet potato Spinach
cauliflower kale mix
Liquid Milk of choice Orange juice Milk of choice Milk of choice Chocolate milk
or coconut
water
Add-ins Almond butter Avocado Prunes Nut butter Choco powder
Chia seeds Hemp seeds Dried figs Coconut oil Peanut butter
White beans Oatmeal Seeds
Sources

https://www.eatright.org/health/wellness/digestive-health/easing-your-childs-constipation

https://www.eatright.org/health/wellness/digestive-health/tips-for-preventing-constipation

https://eatright.org/health/wellness/digestive-health/nutrition-tips-for-relieving-constipation

https://eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/easy-ways-to-
boost-fiber-in-your-daily-diet

Connor F, Salvatore S, D'Auria E, Baldassarre ME, Acunzo M, Di Bella G, Farella I, Sestito S,

Pensabene L. Cows' Milk Allergy-Associated Constipation: When to Look for It? A Narrative
Review. Nutrients. 2022 Mar 21;14(6):1317. doi: 10.3390/nu14061317. PMID: 35334974;
PMCID: PMC8955686.
Neha R. Santucci, Ashish Chogle, Alycia Leiby, Maria Mascarenhas, Rachel E. Borlack, Amanda
Lee, Maria Perez, Alexandra Russell, Ann Ming Yeh,
Non-pharmacologic approach to pediatric constipation,Complementary Therapies in Medicine,
Volume 59, 2021, 102711, ISSN 0965-2299, https://doi.org/10.1016/j.ctim.2021.102711
(https://www.sciencedirect.com/science/article/pii/S0965229921000522)
Dehghani SM, Ahmadpour B, Haghighat M, Kashef S, Imanieh MH, Soleimani M. The Role of
Cow's Milk Allergy in Pediatric Chronic Constipation: A Randomized Clinical Trial. Iran J Pediatr.
2012 Dec;22(4):468-74. PMID: 23429756; PMCID: PMC3533146.
1. Alnaim,Abdulrahman A.,,II. Management approach of pediatric constipation. Cureus. 2021;13(10).
https://ezproxy.andrews.edu/login?URL=?url=https://www.proquest.com/scholarly-journals/
management-approach-pediatric-constipation/docview/2622959847/se-2. doi:
https://doi.org/10.7759/cureus.19157.
Constipation Flyer

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