20 Recipes for Constipation in Toddlers

If you’re here, that means you need effective and delicious recipes for constipation in toddlers—which isn’t always easy to find! 

Many parents face the challenge of introducing fiber-rich foods into their kids’ diets, only to find that little ones can be pretty picky about new textures and flavors. This means we need recipes that are not only high in fiber but also kid-approved in taste and presentation.

Constipation is a common issue for toddlers and can lead to discomfort, irritability, and even stress around mealtime. There are many reasons for it, from low fiber intake to changes in routine or dehydration.

This post offers 20 simple, fiber-packed recipes designed to support your toddler’s digestion and keep things moving smoothly. Each recipe uses whole, nutritious ingredients that add fiber without overwhelming a toddler’s palate.

With a few of these recipes on hand, you’ll be well-prepared to help your toddler find natural, tasty relief from constipation.

Factors that Relieve Constipation

Fiber

Fiber is essential for healthy digestion and can be very effective in relieving constipation in toddlers. It adds bulk to stools, making it easier for them to pass comfortably. There are two types of fiber to consider:

• Soluble Fiber: This type of fiber helps soften stools by absorbing water, which keeps things moving more smoothly through the digestive system. 
• Insoluble Fiber: Insoluble fiber adds bulk, which can help promote regularity and keep digestion on track.

Hydration

Hydration is crucial to making fiber work properly. Without enough water, fiber can actually make constipation worse by causing stools to harden. 

Ensuring your toddler is drinking water throughout the day will help fiber do its job and make passing stools easier and more comfortable.

Movement

Physical activity isn’t just important for toddlers’ overall health—it also plays a big role in healthy digestion. Movement helps stimulate the digestive system, encouraging food to move more smoothly through the intestines. 

When kids are active, they’re less likely to experience sluggish digestion, which can often lead to constipation.

Other Factors to Consider

There are several other things that could contribute to constipation! Seek advice from your pediatrician if you have further questions about any other these things are effecting your child. 

Change in Medications

Some medications can have side effects that impact digestion, including causing or worsening constipation. 

Antibiotics, certain pain relievers, and medications for allergies can all slow down digestion or disrupt the balance of good bacteria in the gut.

If you suspect a medication might be contributing to constipation, talk to your pediatrician about possible alternatives or ways to support regularity during the course.

Anxiety

Just like adults, toddlers can experience digestive issues when they’re anxious or stressed. Changes in routine, new environments, or unfamiliar situations—like starting daycare or moving—can lead to constipation. 

Helping toddlers feel comfortable, supported, and reassured can ease some of this anxiety. Regular routines, familiar activities, and soothing rituals, like storytime, can help reduce anxiety and support better digestion.

Starting solids

When toddlers transition to solid foods, their digestive systems are adapting to new textures, flavors, and fiber levels, which can sometimes cause constipation. 

To ease this transition, aim for a variety of high-fiber fruits and veggies, and offer plenty of water to help the body adjust to solids while keeping digestion smooth. For a full guide, see my ultimate guide to relieving constipation when starting solids.

20 Recipes for Constipation in Toddlers

These recipes are all high in fiber and genuinely delicious! 

1. No Bake Chocolate Steel Cut Oat Bars 

These no-bake chocolate steel-cut oat bars check all the boxes for a dietitian-approved snack – full of nutrients, delicious (so your kids will actually eat it), and very versatile for picky eaters! 

They pack in 7 grams of fiber per bar, making them great for relieving constipation.

2. Nut-Free Protein Balls

These bite-sized protein balls are nut-free, making them safe for allergy-friendly snacking. Made with oats, sunflower butter, and seeds, they’re packed with fiber and protein to help keep little tummies full.

3. High-Protein Guacamole 

A twist on classic guacamole, this version adds a boost of protein with chickpeas. The chickpeas don’t add very much flavor, but tons of fiber and protein. 14 grams per serving!

4. Oatmeal Raisin Mini Muffins

These mini muffins are packed with oats and naturally sweetened with raisins, making them a high-fiber snack that’s soft and easy to eat. They’re ideal for a quick breakfast or afternoon treat.

5. Strawberry Chia Jam

This jam is the perfect place to sneak in some fiber because its a common kid food that’s super easy to make from home! 

6. Chili Con Carne with Vegetables 

This chili is genius – the veggies are blended into the broth, so your kids are eating WAY more fiber than they realize! Also a very adjustable recipe for especially picky eaters.

7. Apple Pie Overnight Oats

This overnight oats are as delicious as they sound. I mean, you can’t go wrong with apple pie. Plus, there’s a ton of hidden protein in this recipe without using protein powder!

8. High-Fiber Smoothie

This is a great staple recipe for constipation. It has several high-fiber powerhouses like berries, spinach, and flax seeds.

9. Lentil Soup

This lentil soup is packed with fiber and is a great option to freeze in single servings and use when constipation hits!

10. Cinnamon Swirl Muffins

Potentially one of the most delicious ways to sneak in some extra fiber! These muffins use real apples and oats to provide natural fiber and a sweet taste.

11. Honey Bran Muffins with Applesauce  

These are a sweeter take on classic bran muffins with honey and applesauce! The insoluble fiber from the wheat bran gives these muffins an extra kick.

12. Chocolate Orange Bliss Balls

This bliss balls are a fiber-packed version of a chocolate truffle! Super easy to make and a great recipe to get your kids involved.

13. Chia Pudding

Chia seeds pack 6 grams of fiber per tablespoon and this recipe makes it super easy to incorporate them into breakfast! This recipe can also be easily adjusted based on your kid’s favorite foods.

14. Edamame with Sesame Seeds

This is a super flavorful snack that the whole family can enjoy! Plus it uses frozen edamame so it’s easy to keep the ingredients on hand for when constipation strikes.

15. Chocolate Chip Baked Oats 

This is a great way to include oatmeal in your child’s diet if they don’t like traditional oatmeal consistency. This recipe has it blended and baked, so it basically turns into a high fiber cake you’re allowed to eat for breakfast.

16. Roasted Chickpeas

These roasted chickpeas are an easy way to incorporate beans into a child’s diet because as you bake the chickpeas, they get salty and crunchy!

17. Elote Dip

This corn dip has 6 grams of fiber per serving and is a quick side to make for lunches or dinners. It can be made with canned or frozen corn which makes it come together quickly when it’s needed!

18. Vegan Oatmeal Date Cookies

Vegan Oatmeal Cookies are a delicious way to sneak in some more fiber to your kid’s diet! Plus, they are an easy recipe to get the kids involved.

19. Easy Homemade Hummus 

This homemade hummus will make you never want to buy store-bought again! It’s easy, high fiber, and super inexpensive to make. 

20. Creamy Roasted Carrot Pasta Sauce

This pasta sauce recipe if for you if you’ve got a carb-loving kid! Blending carrots into the sauce hides the veggies, but keeps all the fiber. 

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These recipes are designed to provide gentle, food-based relief for constipation in toddlers. If you try any of these recipes, let me know how you liked them!
And if you need further guidance with your toddler’s constipation, let’s work together! Schedule your free 10 minute consultation today.

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