A Picky Eater's Guide to Constipation

Does your child suffer from picky eating along with constipation? It is more common than you think. When fussy eating and constipation occur together, they create an uncomfortable cycle for you and your child. Suffering from an irregular pooping cycle (less than three times a week) can make your child falsely feel full and lead to a low appetite. This in turn can make fussy eating habits worse!

To prevent and fix constipation, picky eaters need to drink enough fluids and eat enough fibre throughout the day. This is easier said than done when it comes to fussy eaters who have limited food options and many aversions. If this sounds like you and your child, here are our top tips to manage this tricky cycle.

Frozen or dried fruits and vegetables

Packed with fibre, frozen or dried fruits and vegetables are a great addition to any fussy eater's diet because they have a more consistent texture. This is key as the inconsistent texture and taste of fresh fruits and vegetables can be overwhelming for fussy eaters. Not sure how to use frozen produce? Check out our article on fuss-free ways to use fruits and vegetables. Once your child starts to enjoy frozen produce, you can introduce the fresh alternatives as well. 

Healthy Fats 

Foods like extra virgin olive oil, fatty fish, nuts, seeds, and avocado are high in healthy fats which create a smooth coating for stools to pass through. This means easier bowel movements for your child. Try including a source of fat at each meal and snack to support better bowel movements. For example, fruit with peanut butter or toast with avocado.

Whole Grain Products

While white bread might be tastier for a picky eater, focusing on whole grains will increase fibre intake and ease constipation. Toppings and fillings can be the make or break when it comes to helping your child eat whole grain foods. We suggest trying this banana and walnut ricotta toast as a delicious starting point. Alternatively, for fussy eaters who struggle with whole grain products, using fibre-enriched white breads and pastas can be a helpful stepping stone.

Water 

Fussy eater or not, most kids find it challenging to drink enough water. To help make water more exciting, try adding flavours that your child likes. Berries, apples, cucumbers, and citrus can all make drinking water fun.

Managing constipation and fussy eating is tricky because of factors like limited food selection for high fibre foods and other aversions. While these tips are a good start, if you and your child are struggling with improving their fussy eating and constipation and need more individualised support, book in with one of our Accredited Practising Dietitians.