Constipation is common in babies first starting solids, especially if your little one eats a lot of white grains or less ripe bananas. Here are some of the most effective foods for relieving constipation in babies starting solids (and they work for toddlers, too!).

This post has been written and medically reviewed by Kaleigh McMordie, MCN, RDN (Registered Dietitian Nutritionist).
If you notice that your baby hasn't had a dirty diaper in a few days and appears to have stomach discomfort, he may be constipated. This is common in babies starting solids, whose digestive systems aren't fully mature and need to get used to breaking down a variety of solid foods for the first time. While it's difficult not to worry about your precious little one, and you definitely don't want to see him in pain, constipation is normal from time to time, especially in baby led weaning babies who may be getting more fiber and a wider variety of foods. The good news is that there are plenty of foods that can naturally help move things along for your little one. Read on for my top foods for relieving constipation in babies starting solids.
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How To Tell If Baby Is Constipated
If you're the one changing the dirty diapers in the house, you probably know when your little one is constipated because the regular poop schedule is off. If it's been more than 2 days longer than when baby typically has a bowel movement, he may be constipated. Other signs of constipation include:1
- Abdominal pain - baby may be more fussy, have a pained look, or arch his back
- Belly feeling hard
- Straining for longer than usual
- Hard or dry poops
- Decrease in appetite or refusal to eat
- Increased spitting up
Top Foods For Relieving (and Preventing) Constipation in Babies Starting Solids
The good news is that once you start solids, you can offer baby certain foods to help relieve constipation! You can also be mindful to keep these foods in the diet regularly as a preventative to keep things moving along nicely. Here are the top foods I recommend to relieve constipation in babies. They also work for toddlers!
Prune puree is a must-have when starting solids to help keep baby regular. Bonus - they're also high in iron!
Prunes
Prunes are a superstar fruit for relieving constipation! They contain a special type of fiber called sorbitol that helps get things moving.2 I always kept them on hand throughout starting solids and toddlerhood for days when things got backed up. I also tried to keep them in my little ones' diets in small doses on a regular basis to prevent constipation. Prune puree pouches are incredibly convenient and easy to give to children, but you can also make your own homemade prune puree, or offer prune juice. I like to mix prunes into yogurt, oatmeal, and even use them in baked goods like baby muffins.
Read More: How To Serve Prunes for Baby Led Weaning
Other "P Fruits"
Pears, peaches, and plums are also high fiber fruits that can help move things along. Offer them as purees, or for more impact, offer fresh fruit in an appropriate manner for baby led weaning or your child's finger food stage. (Here are ways to serve pears, peaches, and plums for BLW.) These are also fruits that you can incorporate often to keep baby's digestive system moving along normally.
Fiber-Rich Grains
Fiber-rich whole grains like oatmeal, quinoa, and brown rice, can be helpful in relieving constipation. I especially like oatmeal for helping babies get "unstuck". When it comes to fiber, prevention is the best medicine - it's important to keep fiber in babies' diets regularly to keep their digestive systems regular and healthy.
Read More: How To Make Oatmeal for Baby Led Weaning & How To Make Baby Oatmeal with Regular Oats
Vegetables
Just like with grains, fiber-rich vegetables and legumes such as broccoli, peas, beans, greens, and sweet potatoes can help get digestion moving again. But including fiber regularly in the diet is key for prevention. Note that offering too much fiber at once, especially if baby is not used to high fiber foods, could make things worse and cause discomfort, so start slowly!
Chia Seeds
Chia seeds are great for constipation! They are high in fiber and form a gel when mixed with liquids that can help bulk up stools and help move them along. I like to mix chia seeds into a chia pudding - try including prune or peach puree for sweetness and for more fiber power!
Try it: "Move It Along" Prune Yogurt with Chia Seeds
Yogurt
The good bacteria found in plain yogurt are great for baby's digestive system. Including yogurt regularly in the diet can be good for preventing constipation. However, it may have the reverse effect on some babies. Little ones can be sensitive to dairy, so if you think dairy is the cause of constipation, avoid this one until at least 1 year of age.
Read more: Yogurt for Baby Led Weaning
Water
Before 6 months of age, the only fluid babies need is breastmilk or formula. After that, especially when starting solids, introducing water with meals can help keep baby hydrated and regular.
As mentioned, try to keep these foods in the rotation regularly to prevent constipation. And keep in mind that each child is different. As a parent, you know your baby best. If a certain food seems to stop your baby up, try reducing the amount offered or eliminate it for a little bit to see if it helps. If you baby still doesn't feel better after a few days of tryin these foods, contact your doctor for help.
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