As you’re relaxing and enjoying a book on the sofa, you hear a shout come from the upstairs loo.

“Daddy?! I need to poo, but it’s not coming out!”

You go up to speak to your little one, and you find that they’re suffering from constipation. What’s more, they seem to become constipated fairly often. So, now you’re wondering - Is there something I can do to prevent this from happening again and again?

Let’s begin by quickly identifying the symptoms of constipation.

What exactly are the symptoms of constipation?

Your child might be constipated if:

They haven’t pooped more than 3 times in a week.

Their poos are hard and rather large.

They seem to be straining when pooping.

There is some blood in their poo because it is large and hard.

They seem to have a poor appetite and stomach pain which improves after they’ve done a poo.

But what is it exactly that causes constipation?

What causes constipation?

Causes of constipation include:

Not drinking enough fluids.

Not eating enough high-fibre foods, such as fruit and veg.

Anxiety or feelings of worry.

Certain foods can also contribute to constipation and make it worse, so we’ve made a helpful list to let you know which foods to avoid.

Which foods should my child avoid to help prevent constipation?

If your child is constipated, they should limit their intake of these foods:

Fast foods. Not only are hamburgers, fries, and chicken nuggets low in fibre, which contributes to constipation, they’re also high in sodium. Sodium alters the body’s fluid balance, so this can also make poo harder and more difficult to pass.

Cheese. While cheese is a fantastic source of calcium and important for growing bones, dairy products aren’t all that high in fibre, so if eaten in excess and not alongside high-fibre foods, cheese can cause constipation.

Processed meat. Processed meats like hot dogs and bacon are also low in fibre and high in fat and sodium, both of which slow down digestion, causing constipation.

White bread. Similarly, the process that creates white flour removes a lot of the fibre-rich bran and germ originally present in wheat, contributing to constipation.

White rice. When brown rice is refined so as to be turned white, many important nutrients are stripped away, including fibre.

Crisps. Crisps are low in fibre and moisture, so they’ll only contribute to harder poos and potentially cause constipation when eaten in excess.

White pasta. Again, white pasta contains very little fibre. The good news, however, is that whole wheat pasta is delicious and full of fibre, so you won’t have to remove pesto pasta and bolognese from the menu!

Sweets. As you may expect, sugary sweets can also contribute to constipation. To get that sweet fix, why not give your little one fruit or whole wheat flour baked goods instead?

If your child continues to eat these foods on occasion while constipated, make sure they eat them alongside foods that are rich in fibre.

It's worth emphasising that a balanced diet with an adequate intake of fluids and high-fibre foods is essential for maintaining regular bowel movements. Additionally, individual dietary needs and considerations may vary, so it's advisable to consult a healthcare professional or a registered dietitian for personalised advice and support.

Which foods should my child avoid when constipated?

Unii shares what to keep off the menu when your child has tummy trouble.