natural laxatives for kids

Constipation is common in kids both with and without autism. Often miralax is recommended by doctors and it can be a simple fix for many kids. However, there are several interventions that are important to overall well being that also impact constipation, and many families prefer to try natural methods before medications. Addressing the underlying cause of constipation will not only improve gut health but can also impact behaviors like food refusal and low appetite.

Although you may want start with some of the simple solutions like increasing fluid and fiber, sometimes it’s necessary to start with more extreme measures to ensure that a child is cleaned out and ready for preventive measures (always discuss clean out options with your physician). Severe constipation can cause low appetite and it can be difficult to increase high fiber foods. Or maybe your child is a picky eater and many high fiber foods are not accepted. Regardless, there are solutions for everyone.

fluid

Many kids aren’t getting enough fluid to alleviate or prevent constipation. This can be exacerbated when they have a limited diet and don’t eat foods that have a high water content. Often I see kids with constipation getting less than half the recommended amount of water. This can be really intimidating for parents, especially when they struggle to get their child to drink any fluid at all. Increasing by 1-2 oz per day or increasing high water foods in the diet can be a more manageable place to start.

fiber

Fiber Supplements

A simple place to start is with fiber supplements. Options like Benefiber, Metamucil, or Regular Girl are generally accepted and accessible.

Chia Seeds

My favorite way to add fiber is by using chia seeds. Chia seeds are like a natural miralax filled with plant-based omega-3’s, so you are treating constipation AND helping stabilize their mood! That’s a win-win in my book. However, chia can be challenging to get into some kids. My favorite way to use chia seeds is to make a chia pudding like this recipe from Real Food RDs. You can also use chia sprinkled in foods throughout the day like oats, guacamole, yogurt, juice, etc. Look for white chia seeds so they blend into the food you are adding them to. If you are adding chia to a drink, let them set for a few minutes before offering them to your kiddo so they have time to soften, otherwise your drink may be a little crunchy. You can also try ground chia so they mix in smoother or try premade options like Mama Chia Squeeze.

Flax Seeds

Flax is another great option for fat and fiber. Flax seeds are a great source of plant-based omega-3 fatty acids and flax and flax oil have been shown to be beneficial in relieving constipation. Always opt for ground flax or flax meal instead of whole flax seeds. Whole flax seeds are too dense to be broken down by the body. If you already have whole flax or that’s the only option available, use a coffee or spice grinder to break them down. Flax is best stored in the freezer to prevent oxidation of the omega-3’s.

Oats

Oats are so versatile and are one of the best options for fiber. Oats have equal amounts of soluble and insoluble fiber that support healthy digestion. My favorite way to present oats to the picky eater is to microwave quick oats with a small amount of water so they stay really thick, then mix in peanut butter and chocolate chips for a thick no-bake cookie dough.

fat

High fat foods, like oils, can have a laxative effect because it stimulates the gastrocolic reflex increasing motility. Many kids will have a nice soft bowel movement when one tablespoon of Olive or MCT oil is mixed into a drink.

probiotics

If your child is constipated and getting enough fluid, there is likely an imbalance with their gut bacteria. There are so many factors that influence gut bacteria, but at its core, if there are GI symptoms, there is probably a bacterial imbalance. If your child’s constipation is chronic and they don’t see relief with simple dietary changes and/or they can’t have a bowel movement without the aid of a supplement or laxative, it would be worth getting a stool test to look for parasites, inflammation, and bacterial imbalances.

Generally probiotics are safe and often people will see benefits from starting any probiotic. However, if you’ve started a probiotic and haven’t see changes, or are still experiencing mild symptoms, it’s likely that you need additional testing to discover the root cause of your constipation.

Magnesium

Magnesium found in several foods, however, our soil quality has been depleted and the amount of magnesium appearing in food is also decreasing, leaving people deficient. Magnesium has so many benefits in the body, making a great option when you are seeing several magnesium related issues.

Keep in mind, you can have too much magnesium and it can interact with medications. Always check with your doctor or dietitian before starting supplements.

Overall there are several ways to treat constipation. For long term relief, stool testing is the most efficient mechanism to address the underlying cause of constipation. However, many kids are not getting enough water and that’s often the easiest place to start.