How to Manage Constipation This Holiday Season (Pass the mashed potatoes, not the Miralax!)
The holidays are all about good food, family, and fun—but for many parents, they also bring a dose of stress when it comes to managing kids' health. Can we really be mad at our little ones for wanting an extra piece of grandma’s homemade chocolate cake, or frustrated when they insist on indulging in their Christmas chocolates that Santa left in their stocking?
One issue that often arises (especially with all the sweets, snacks, and changes in routine) is constipation. I am here to let you know that you are not alone, and there are plenty of ways to facilitate healthy and regular bowel and bladder habits, even amidst the hectic holiday season.
Here are some practical tips for managing constipation in your little ones this holiday season, from your pediatric pelvic health occupational therapist:
1. Stick to a Consistent Routine
Repetition, repetition, repetition. The holidays often mean changes in routine—late nights, travel, skipped naps for the littles, and irregular mealtimes. But constipation in kids is often linked to disruptions in their daily habits. Try to keep their eating, drinking, and bathroom times as consistent as possible. A predictable routine will help their digestive systems stay on track.
2. Boost Fiber Intake
Fiber is your best friend when it comes to preventing and relieving constipation. Holiday treats might be tempting, but they’re usually low in fiber and high in sugar. Instead, try offering healthier, fiber-rich alternatives to keep things moving. Here are a few ideas:
Fruits: Apples, pears, prunes, and berries are packed with fiber and great for digestion.
Veggies: Offer a side of steamed carrots, broccoli, or sweet potatoes at holiday meals.
Whole grains: Swap out white bread and pasta for whole wheat versions. Popcorn is also a good (and fun) snack option.
Don’t forget to sneak in a few extra servings of fiber where you can—throw some chia seeds into smoothies or add ground flaxseed to muffins.
I personally love making “green juice” WITH my toddler. It is a fun activity to do together, plus, it’s toddler approved! I blend almond milk, handfuls of spinach, flax and chia seed together with one frozen banana, and a few frozen strawberries and viola! You can even add a small portion of organic protein powder for a little extra “oomf.”
3. Encourage Plenty of Water
Did you know that The American Academy of Pediatrics recommends 1-3 year olds consume 32oz of fluid a day, 4-8 year olds consume 40oz per day, and 9+ consume 56-64oz per day?
When kids aren’t drinking enough water, their stools can become hard and difficult to pass. During the holidays, it's easy to get distracted with sugary drinks like hot chocolate or holiday punch, but water is still the best way to keep things flowing. You could even try diluting the holiday punch with some water, too. Keep a water bottle handy and encourage your child to sip throughout the day. If your little one isn't a fan of plain water, try infusing it with fresh fruit for a little extra flavor.
4. Promote Physical Activity
With all the hustle and bustle of the season, it can be easy to forget about exercise. But keeping your kids active is key to preventing constipation. Movement causes movement. What I mean by that, is physical activity helps stimulate digestion and keep things moving smoothly. Kids love to move, and the fresh air and exercise can do wonders for their tummies (and for your sanity).
5. Limit the Sugary Treats
Yes, it’s the holidays, and yes, kids are going to indulge in sweets—but try to balance it out by limiting their intake of sugary, processed snacks. Sugary treats can slow down digestion and contribute to constipation. Encourage them to savor the holiday treats without overdoing it. A small portion of something sweet after a balanced meal is a good way to prevent overeating and keep their digestive system happy.
6. Create a Relaxed Bathroom Environment
Sometimes, kids get constipated because they’re not comfortable using the bathroom when they need to. This is especially true if they’re in a new environment—like visiting relatives for the holidays. Help your child feel at ease by making the bathroom experience as relaxing as possible. Traveling and dealing with loud, automatic flushing toilets? Place a sticky note over the sensor to deactivate it. Ensure they have plenty of privacy, & encourage them to take their time. The more relaxed they are, the easier it will be for them to go.
8. When Constipation Is The Rule, Not the Exception
What if constipation has been an ongoing challenge for your little one? The holiday season might exacerbate the symptoms, but all in all you are all-too-familiar with the on-again, off-again “constipation carousel.”
Consider an evaluation with a pediatric pelvic floor therapist. If you are in the Raleigh, Durham, Chapel hill area, I invite you to book a free 15 minute virtual consultation call, so we can discuss how to improve your child’s bowel and bladder function both during and far beyond the holiday season.
Final Thoughts
While constipation might be a bit of a holiday hiccup, it doesn’t have to ruin the fun. By staying on top of fiber, water intake, and physical activity, and by creating a stress-free environment, you can help keep your child’s digestive system in check. And with that, I wish you a merry holiday season, and a very happy new year.
Need More Support? Let's Talk!
Managing constipation in your child can feel overwhelming, especially during the busy holiday season. If you're looking for personalized guidance on how to improve your child's bowel health, I'm here to help! Book a free 15-minute virtual consultation with me today, and together we’ll discuss strategies to keep your child’s digestive system on track—during the holidays and beyond.
Click on the link to schedule your consultation now!
Wishing you and your family a stress-free, healthy holiday season!
Do you have any tips for managing constipation in kids during the holidays? Share them in the comments below!
Do you like research like me? Take a look!
Research Insight: The Role of Physical Activity and Diet in Preventing Childhood Constipation
A study published by the National Institutes of Health (NIH) in the Journal of Pediatric Gastroenterology and Nutrition examined the relationship between physical activity, diet, and constipation in children. This study found that children who engaged in regular physical activity, and ate a high-fiber diet with proper hydration, were significantly less likely to suffer from constipation.
The study also emphasized that exercise helps stimulate the digestive system and encourages normal bowel movements. So parents, encourage activity! “Movement causes movement.” Additionally, the research highlights the importance of hydration in softening stool, preventing dehydration-induced constipation, as mentioned above.
Lai S, Zhu C, Zhou X, Zeng Q, Huang L, Cao X, Zhou Q, Zhong Y, Huang J, Liu J, Zeng G, Chen H. Effect of Physical Activity on the Association Between Diet and Constipation: Evidence From the National Health and Nutrition Examination Survey 2007-2010. J Neurogastroenterol Motil. 2024 Jul 30;30(3):322-331. doi: 10.5056/jnm23134. PMID: 38972867; PMCID: PMC11238098.
Research Insight: Hydration and Constipation in Children
A systematic review published in Pediatric Gastroenterology, Hepatology & Nutrition (2016) reviewed the role of hydration in managing constipation in children. It concluded that adequate water intake is crucial for softening stools and preventing constipation. It is not enough, however, to have your child “just drink more water” if they are constipated. Research indicates that if a child is adequately hydrated, then adding additional fluids does little to ameliorate constipation. A great rule of thumb is to ask yourself if your child is getting the recommended amount of fluid per day. I love this infographic from the American Academy of Pediatricians.
Boilesen S, Tahan S, Dias F, Melli L, Morais M. Water and fluid intake in the prevention and treatment of functional constipation in children and adolescents: is there evidence? Pediatrics Journal. Vol 93, Issue 4, Pages 313-436. 2017.
https://www.sciencedirect.com/science/article/pii/S0021755717303315?via%3Dihub
