Constipation is a fairly common problem in childhood, which also occurs frequently when introducing complementary feeding.
The transition between consuming only liquid foods, easy to digest and with little waste such as breast milk, is a challenge for the infant's gastrointestinal tract, so it does not hurt to have options to offer in case of motility slow down. We tell you what is the diet against child constipation.
- First, we must make sure that the child is consuming enough water, since this has a crucial role in the formation of loose stools. The ingestion of liquids is very important to prevent constipation, so it is vital that children learn and become aware of the need to drink water.
- Fruit juices, as long as they include all their pulp, they are an alternative that can be offered in these cases, as well as fruit smoothies. As they are rich in sugar, they should be consumed in moderation, and industrial juices should be avoided as much as possible.
- High fiber foods they are also very desirable in the diet of the constipated child. Legumes, lentils, chickpeas, or even peas, one of the most popular fresh legumes, are a very healthy option since they also contain other nutrients such as proteins of high biological value and minerals.
- Fruits such as apricots or peaches, oranges and tangerines, plums, pears, apples, figs ... The fruit in general contains a good amount of fiber, in addition to vitamins, so its inclusion in the children's diet is very desirable, helping not only to combat constipation but may also have a preventive function.
- Raw vegetables like carrots or lettuce and cooked like broccoli or spinach, they are very rich in fiber as well as vitamins and minerals. Fruits and vegetables are also rich in water, making them doubly interesting.
- Nuts and dried fruits I am very useful to combat constipation. Nuts are extremely interesting for their nutritional content, but dried fruits contain a lot of sugar, so they should be consumed in a more controlled way.
- Complex carbohydrates from whole grains. The less refined the grain, the better, since it means that the amount of fiber is greater.
Water and fiber are the main allies when it comes to fighting and preventing constipation, since they facilitate the proper functioning of the gastrointestinal tract. An excess of fiber, however, is somewhat problematic in childhood since it prevents the absorption of some minerals, such as calcium and iron, which are so important for the child, as well as causing flatulence.
In this way, and although its function to prevent and improve constipation symptoms is indisputable, the recommended daily amount should not be exceeded, increasing this at the rate of one gram per year from the recommended 5 grams when starting complementary feeding until reaching 25 -30 grams recommended in adulthood.
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