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It is very painful to see your little kid struggling to pass stool. Constipation is quiet a common problem in toddlers and kids. Simple change in diet as well as medication can be helpful. There are many over-the-counter drugs available but it is not recommended to give it to your child particularly when he is regularly constipated.

It is important to include healthy amount of fiber in your kid’s diet and lots of fluids. Fiber helps to digest and keep your bowel movements normal. Lack of fiber causes constipation. A toddler one to three years old require 19 grams of fiber daily whereas kids four to eight years old need 25 grams of fiber daily.

Here are some fiber rich foods for your child suffering from constipation:

1. Pears

Pear is the best natural laxative that helps to ease the movement of stool through intestines. Rather than giving your child high calorie sugary dessert, give her a ripe, sweet and juicy pear. One pear provides your child with 5.5 of dietary fiber. In addition to fiver, it is also packed with vitamin C.

2. Beans and Legumes

Beans are rich in fiber but they are also a rich source of protein and iron that help in the healthy growth and development of your child. You can include kidney beans, black beans and nutritious legumes in your child’s diet. A single cup of kidney beans contain 14 grams of fiber, one cup of chickpeas contain 11 grams of fiber and half cup of black bean supply 8 grams of fiber. You can add them to vegetable soup and salads.

3. Whole-Grain Breads and Cereals

Some of the whole grains you must include your kid’s diet are rice, corn, millet, oat and barley. Whole grain bread can help promote healthy bowel functioning and regulate kid’s digestive disorders like constipation. Some of the popular wholegrain breakfast cereals for your kids are oatmeal, bulgur, quinoa, brown rice, popcorn and puffed whole grains.

4. Raspberries

Fruits generally contain fiber but raspberries contain a higher percentage of dietary fiber compared to most fruits. Half cup serving of fresh raspberries provides your kid with 4 grams of fiber. They are also packed with vitamin C that fortifies the immune system of your child. Kids usually love to have yoghurt. You can add some raspberries in yoghurt and give it to your child as a breakfast.

5. Broccoli

Broccoli belongs to the cruciferous vegetable family and is packed with fiber which helps to regulate bowel movement. Eating this vegetable raw is the best way of eating it because cooking it reduces its fiber content. In case you want to eat it cooked, the healthiest ways of cooking it are baking, broiling and steaming. A single cup of boiled broccoli contains 5.1 grams of fiber.

6. Lentils

Lentils are nutritious and versatile foods which you can incorporate in your kid’s diet in a variety of ways. They are not only rich in fibers but this low fat food is also packed with potassium, vitamin B, iron, zinc and magnesium. You can cook lentil soup for your kids or add it lentils to salads.

7. Green Peas

 Green pea is a fiber rich vegetable. Half cup of cooked green pea contains 4.4 grams of fiber and 67 calories for your kids. Whether they are frozen or fresh, they are certainly full of fiber. Vegetable soup containing green peas can be great for your kids. You can add other nutritious vegetables to it like carrots and spinach.