My child has a lot of trouble going to the bathroom! He’s constipated…, is a phrase you often hear in conversations between moms and dads.
This is an issue that worries families and, indeed, it’s not the best balance for a child’s health. The frequency and consistency of bowel movements indicate the quality of the gut microbiota, which is linked to the immune system, emotional behavior, and the ability to absorb the nutrients essential for development.
Three important reasons to improve the frequency and consistency of bowel movements:
1.- Diet – protein and fiber balance: The easiest point to correct, and often a major factor, is the amount of protein your child eats along with their fiber intake. Children are often given too many protein-rich foods, which can result in a lower intake of fiber-rich foods. Avoid this!
Lunch and dinner should include:
- Vegetables or salad → must be included. There’s no exact dose, but about 50g per meal is appropriate for children under 5 years old.
- Carbohydrates → as much as the child is hungry for.
- Animal or plant protein
- Fruit → ½ piece
| Under 2 years old | 15 g of animal protein or ½ egg, or 15 g of cooked legumes for lunch, and the same for dinner* |
| 2 years old | 15–20 g of animal protein or ½ egg, or 15–20 g of cooked legumes for lunch, and the same for dinner* |
| 3 years old | 20–30 g of animal protein or 1 small egg, or 20–30 g of cooked legumes for lunch, and the same for dinner* |
*If the child is also getting protein from breast milk or dairy, these portions are fine; if not, quantities can be doubled.
2.- Assess for food allergies or intolerances with a specialist.
3.- Evaluate possible imbalances in the gut microbiota.
At BESAFE Xiela, we have a pediatric nutrition specialist. Get in touch with us!
