Childhood Constipation & Gut Health

Constipation reduces appetite, irritability, bloating, sore tummy, flatulence. Straining can cause anal fissures – ‘spiky poo’ or spots of blood on stool. Therefore anxiety develops re toileting, causing children to hold on and this worsens constipation.

Often there is a combination of factors that contribute to this:

Causes of Constipation

1.     Low Fibre- fruits, veggies, lentils, beans, nuts and seeds. (Aust RDI 1-3yrs old = 14g/D  ; 4-8yrs old = 18g/D  ;  9-13yrs old = 24g/D boys & 20g/D girls)

2.     Low Zn – affects the way we taste foods, therefore improve Zn intake and improve compliance of increasing fibre-rich foods.

3.     Dehydration – low water, foods such as soups, broths, smoothies, weak (caffeine free) peppermint or camomile tea, freshly squeezed juice.

4.     Playing/ pre-occupied, rather than using bowels. Set aside ‘toilet time’ same times each day to encourage good habit to allow regular undisturbed approach – keep it fun!   

5.     Food intolerance – gluten, wheat, dairy and sugar can be a problem. May require further investigation. Don’t cut out whole food groups w/o working with a health professional

6.     Reduced movement or exercise. Lots of indoor time, sitting using technology. Exercise and movement are helpful in promoting digestion in everyone!

7.     Taking Iron supplement

8.     Dysbiosis/ imbalanced microbiome can slow transit time. Probiotic supplementation is generally simple and safe.

9.     Anxiety in children can impact their digestion – either generalised anxiety, or anxiety specific to using toilet. 

Treat/Prevent Constipation

1.     Treat by using ground flaxseed, round chia seed, prune, kiwi fruit, slippery elm > 9months of age.

2.     Fibre is prebiotic for beneficial bacteria that reside in our gut.

3.     Must always take water with fibre and gradually increase fibre daily.

4.     Recommended water intake is:  1-3yo 1L all fluids/D (doesn’t include fluid in foods);   4-8yo 1.2L/D;  9-13yo 1.4L/D- 1.6L/D

5.     Probiotic supplement to improve microbiome – powder, chewable tablets. 

6.     Increasing exercise/movement. Bike riding, walking, swimming, bouncing on the trampoline, Cosmic Kids Yoga (YouTube).

7.     Relaxation to support nervous system and reduce anxiety. Aromatherapy, Yoga/stretches, Mindfulness exercises.

8.     It is often difficult to make up the recommended daily intake of fibre, which is 14g-23g/D. Many modern day foods are particularly low in fibre.