Here are my top food as medicine recommendations and recipes to help with children’s constipation:

Adequate Water

• Kids need: 1 eight-ounce cup of water per year of age (e.g., a 3-year-old needs 3 eight-ounce cups or 24 ounces per day).
• Older children (8+ years): Should be drinking 64 ounces per day.

More Fiber

• Daily Fiber Requirement: Children should eat 5-10 grams of fiber per day plus the child’s age.
  • Example: A 2-year-old needs 7-12 grams of fiber per day.
• “1/2 the Plate” Rule:
  • Half of your child’s plate should be fruits and vegetables.
  • Fruit: 3-4 servings of fruit per day (1 serving is ½ cup or a medium piece).
  • Vegetables: Include a variety. cucumbers, peppers, carrots, celery, spinach, broccoli, cauliflower, asparagus, jicama sticks, sweet potatoes, and winter squashes.
• Other Fiber Sources:
  • Oat bran, Beans and legumes, nuts or nut butter, sunflower butter, avocados
  • Ground seeds – add ground seeds like flaxseeds, pumpkin seeds or sunflower seeds to baked goods, breakfast porridges, oatmeal and yogurt.
  • Chia Seeds: ½ to 1 tbsp per day – make chia pudding

Best Fruits for Constipation

• Kiwi, Berries, Mango, Pears, Papaya, and Prunes.
• In a Pinch: ¼-½ cup pear or prune juice diluted with water or fruit/veggie puree pouches (e.g., pear, broccoli).

Snacks

• Example: Celery with sunflower butter and honey.

Favorite Recipes

“Poop” Cookies (from Nourishing Meals)

• Fiber Content: 7 grams of fiber per cookie.
• Ingredients:
  • ¼ cup ground chia
  • ½ cup hot water
  • ½ cup melted coconut oil
  • 1 cup almond butter
  • 1 cup coconut sugar
  • 5 cups rolled oats
  • ¾ teaspoon baking soda
  • ¾ teaspoon sea salt
  • 1 tablespoon cinnamon
  • 1 cup raisins
  • Dark chocolate chips (optional)
• Instructions:
  • Preheat oven to 325°F.
  • Place chia seeds in a large bowl and pour hot water over them, whisk together and let rest for a few minutes.
  • Add oil, almond butter, sugar, and vanilla. Whisk well.
  • Add oats, baking soda, salt, and cinnamon. Stir well.
  • Add raisins and chocolate. Drop by the spoonful onto a greased cookie sheet and press down with the palm of your hand.
  • Bake for 12-15 minutes. Makes about 18 cookies.

Easy Smoothie

• Fiber Content: 4 grams.
• Ingredients:
  • 1 cup frozen blueberries
  • 1 cup frozen cherries
  • 1 ripe banana (can substitute ¼ avocado)
  • 1 cup almond milk (or any non-dairy/soy milk)
  • ½ cup spinach or kale
• Instructions:
  • Blend all ingredients together until smooth.
  • Makes 3-4 servings.
  • Can add additional fiber (chia, psyllium, glucomannan).

Autumn Muffins (4 grams/muffin)

• Source: realeverything.com
• Ingredients:
  • 2 cups blanched almond flour or gluten-free flour
  • 1 tsp cinnamon
  • 1 tsp ground allspice
  • ½ tsp baking soda
  • ½ tsp salt
  • ¼ cup honey or maple syrup
  • ¼ cup coconut oil or butter (room temperature)
  • 2 eggs
  • 1 tsp pure vanilla extract
  • ¾ cup peeled, cored, and shredded apple (about 1 medium apple)
  • ¾ cup shredded carrot (about 1 medium carrot)
  • ½ cup shredded zucchini
  • ½ cup pistachios
  • ½ cup raisins
• Instructions:
  • Preheat oven to 350°F and grease your pan.
  • Sift together flour, spices, and baking soda.
  • In a separate bowl, beat wet ingredients until well combined.
  • Stir flour mixture into wet ingredients until fully incorporated.
  • Fold in remaining ingredients.
  • Pour batter into a greased bundt pan, smoothing the top.
  • Bake for about 25-30 minutes, until a knife comes out clean.
  • Cool for 20-30 minutes, then turn out onto a plate. Makes 12 muffins.

Chocolate Chia Pudding

• Ingredients:
  • 1 cup chia seeds
  • 3 cups nut milk, coconut milk, or hemp milk
  • Sweetened to taste with stevia if desired
  • 1 tsp vanilla (optional)
  • 1-2 tbsp raw cocoa powder
  • Pinch of sea salt
• Instructions:
  • Place the chia seeds, milk, honey, cocoa, and salt in a bowl (add vanilla if using) and stir well to avoid clumps and ensure the chia seeds are coated in milk.
  • Let sit at room temperature for 20-30 minutes or cover and refrigerate.

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.