Today I’m writing about something I never really thought I’d discuss on my blog: constipation. You’ve got to love reading about bathroom issues, right?! Because Dr. Temple and I are chatting all things eczema in preparation for the book, we had to include some information about how constipation affects eczema. Last week Dr. John Temple, her husband, wrote a very helpful post explaining the cause of eczema, and how elimination is imperative. Today on familywellnesstips.com, she will be covering the medical aspects of this topic. My job is to give some tips about how to eat to prevent constipation and help yours and your childrens’ bodies successfully eliminate toxins via digestion.

As a parent, I know how hard it is to have a child with poop issues. My child who used to have leaky gut and eczema is the same child who now occasionally has bathroom problems. It can be incredibly frustrating for the parents and kids! This is something that so many families struggle with, and Dr. Temple and I hope to help.

The avocado is one of the best foods to help prevent constipation.

How often should my child poop?

It is vital for us to poop every day. Yep, I said it. This rule applies to kids, too. We need to successfully eliminate toxins from our bodies to avoid a build-up. Sometimes people may have a physical blockage or another medical explanation for not going to the bathroom regularly. However, those cases are more rare, and constipation can often be helped with diet, movement, and occasionally supplements. Our advice is to get your children’s’ bodies on the right track with the elimination step without having to use Miralax daily.

What helps prevent constipation?

Water, movement, and foods with fiber all help prevent constipation and help our bodies properly detox. Then sometimes we need to add in a supplement or an epsom salt bath to encourage the process. A build-up of toxins in the body leads to inflammation, which can present as eczema.

Two quick notes before you go all-in on a high fiber diet: increase your daily fiber a little bit at a time to prevent stomach ache and bloating. Always make sure to drink plenty of water when eating a higher fiber diet. Second, do not rely on fiber supplements or packaged goods like fiber bars for a quick fix. Ideally, we want to ingest our fiber through whole foods, and some of the ingredients in those products can cause stomach upset.

How much fiber should my child be eating each day?

According to the USDA Dietary Guidelines, children between the ages of 1-18 should be getting 14-30 grams of fiber each day. This varies based on age and sex. The older the child, the more fiber, and males should have more than females.

Foods High in Fiber:

As a society, we generally do not eat enough fibrous foods. The convenience meals and snacks that are so tempting are often quite empty of nutrients and fiber. To achieve the adequate intake of fiber, we need real, whole foods, with an emphasis on vegetables.

• Vegetables: All Veggies! Especially Artichokes, Cruciferous Veggies such as Broccoli, Brussel Sprouts, Cauliflower, Asparagus; Leafy Greens such as Kale, Spinach; Carrots; Peas; Parsnips
• Fruits: Berries; Apple and Pears (skin on); Unripe Banana
• Grains and Legumes: Quinoa; Lentils; Beans; Brown Rice; Rolled Oats; Corn
• Nuts: Almonds; Pistachios; Walnuts; Pecans; Macadamia Nuts; Hazelnuts; Peanuts; Pine Nuts
• Seeds: Chia Seeds; Sunflower Seeds; Pumpkin Seeds; Dried Coconut (unsweetened); Flax Seeds; Sesame Seeds

Fiber is filling.

When we eat balanced meals of veggies, protein, and healthy fats, we will be more full. Including fiber in our meals, like with vegetables, helps us stay satiated longer. Parents, this means it is less likely that our kids will be begging us for snacks every two seconds! Empty calories in foods void of fiber, such as in something like Cheese-Itz or Cinnamon Toast Crunch, spike our blood sugar and have nothing filling. So our kids might be coming to us quickly telling us they’re hungry again. Let’s try to avoid those sugar-induced ups and downs with a higher fiber diet.

Foods to Avoid While Constipated:

• Fast Food
• Chips
• Hot Dogs and Other Processed Meat
• Convenience Foods such as Frozen Meals
• Processed Food such as Store-Bought Chicken Nuggets and Macaroni and Cheese

Examples of a Day of Meals with Adequate Fiber for Kids:

Keep in mind that these fiber quantities are based on a serving size for what someone like my 8-year-old son would consume. Toddlers would not eat portions of the same size, and would naturally be eating less fiber than the totals listed.

Example 1: 

Breakfast: Boiled Egg; 1/2 an Avocado (7-8 g fiber) – season both with Everything But the Bagel Seasoning or Salt and Pepper; 1/2 cup Blueberries (2 g) TOTAL: 9 g

Lunch: Almond Butter (3 g) and Banana (3-4 g) Sandwich on Canyon House GF Ancient Grain Bread (2 g in 2 slices) + Raw Carrots (2 g) and Hummus (1 g) TOTAL: 11 g

Snack or After Dinner Dessert: Energy Bite (3 g)

Dinner: Roasted Broccoli (2 g); Paleo Chicken Tenders (1 g); Homemade Roasted Sweet Potato Fries (3 g) TOTAL: 6 g

DAY’S TOTAL: 29 g fiber

Example 2: 

Breakfast: Oatmeal (GF rolled oats) (3 g); with Frozen Wild Blueberries or Fresh Blueberries (1.5 g); Almond Butter (2 g); Ground Flax Seed (1.5 g); Chia Seeds (3 g); Maple Syrup; Dried Coconut TOTAL: 8 g

Lunch: Healthier Crackers – brands listed toward bottom of the post (3 g); with Cheese and Pepperoni or Turkey; Broccoli (1 g) and Cucumber with Hummus (1 g); Strawberries (1.5 g) TOTAL: 6.5 g

Snack: Trail Mix with Nuts and Fruit (3 g)

Dinner: Burrito Bowl with Cauliflower Rice and Chili Lime Cilantro Grilled Chicken: Grilled Chicken; Cauliflower Rice (1 g); Avocado Crema (2 g); Cucumber; Radish (0.5 g); Black Beans (5 g) TOTAL: 8.5 g

DAY’S TOTAL: 26 g

Exampe 3:

Breakfast: Berry Smoothie Bowl: 1/2 cup frozen mixed berries (4 g); 1/2 banana (2 g); 1/2 cup DF milk; vanilla collagen; 1 cup baby spinach (2 g); topped with spoonful chia seeds (3 g) and Purely Elizabeth granola or One Degree Foods GF Sprouted Oat O’s (2 g) TOTAL: 13 g

Lunch: 2 Pieces GF Avocado Toast (9 g); Red Bell Pepper (1 g), Grape Tomatoes (0.5 g) with Kite Hill Ranch Dip; Apple (4 g) TOTAL: 14.5 g

Snack: Popcorn (1 g)

Dinner: Asparagus with Honey Mustard Glaze and Toasted Almonds (2.5 g); Brown Rice or Baked Potato (2 g); Grilled Salmon or Steak TOTAL: 4.5 g

DAY’S TOTAL: 33 g

Other High Fiber Meal and Snack Ideas:

• Energy Bites
• Trail Mix
• Crackers (all gluten free): Mary’s Gone Crackers; Simple Mills; Crunchmaster Multigrain; From the Ground Up Cauliflower Crackers
• Any Kind of Veggies or Fruits (this post might help)
• Chia Pudding: Stir 1/4 cup chia seeds, 1 cup almond milk, a splash of vanilla extract, and a little maple syrup together in a jar and refrigerate a few hours – overnight. Top with berries, granola, nuts, coconut.
• Salads, especially those made with dark, leafy greens
• Lentil Pasta
• Broccoli Salad
• Smoothies
• Paleo Bread
• Guacamole
• Cauliflower Mash
• Chopped Brussel Sprouts Salad
• BLT Chicken Ranch Salad Stuffed Avocado
• Air-Popped or Stovetop Popcorn
• Broccoli, Chicken (or Turkey), Rice Skillet (scroll down through post)

Use these tips as a guide to create higher-fiber meals and snacks that work best for your family! And do not forget to drink more water as you increase your fiber intake.