Foods That Help Baby Constipation (and Foods to Avoid)

It's distressing to watch your baby strain and struggle to poop. While some straining is normal for babies learning to use their bowels, true constipation—hard, pellet-like stools that are difficult to pass—can often be managed through dietary changes. Understanding which foods help and which make things worse can make a real difference.

Understanding Baby Constipation AAP

First, know what's actually constipation and what isn't.

Signs of constipation:

• Hard, pellet-like stools
• Infrequent bowel movements (varies by age)
• Straining with hard stools (not just straining to poop)
• Blood on stool from straining
• Distended belly
• Fussy behavior associated with trying to poop

NOT constipation:

• Grunting and turning red (normal for babies)
• Soft stools even if infrequent
• Breastfed babies going many days without pooping (common and normal if stool is soft)
• Straining without hard stools

Normal stool frequency:

• Newborns: several times a day
• Breastfed babies: daily to every few days (some go a week and it's normal)
• Formula-fed babies: typically daily
• After starting solids: frequency often changes

Foods That HELP Constipation AAP

These foods can help get things moving.

The "P" fruits:

• Prunes (most effective)
• Pears
• Peaches
• Plums

These contain sorbitol, a natural laxative that draws water into the gut.

Other helpful foods:

• Apricots
• Berries (once old enough)
• High-fiber vegetables (peas, broccoli)
• Whole grains (once age-appropriate)
• Beans and legumes (once age-appropriate)

Prune juice:

• Can be very effective
• 1-2 oz per day for babies over 6 months
• Mix with formula or breast milk if needed
• Increase gradually

How to use these foods:

• Offer regularly, not just during constipation
• Can puree and mix into other foods
• Increase gradually to avoid gas
• Continue even when constipation resolves (prevention)

Foods That Can CAUSE Constipation AAP

These foods may worsen constipation.

Common culprits:

• Bananas (especially unripe)
• Rice cereal
• White bread and pasta
• Applesauce
• Cheese
• Excessive dairy

The BRAT diet (now outdated):

• Bananas, Rice, Applesauce, Toast
• Used to be recommended for diarrhea
• Can worsen constipation
• No longer recommended by most pediatricians

Formula considerations:

• Some formulas are more constipating than others
• Iron in formula is NOT usually the cause
• Switching formula may help some babies
• Talk to pediatrician before changing

Balance is key:

• You don't have to eliminate these foods entirely
• Balance constipating foods with "P" fruits
• Variety prevents problems
• Watch your individual baby's response

Fiber for Babies AAP

Fiber helps—but introduce it carefully.

Good baby-friendly fiber sources:

• Prunes, pears, peaches
• Peas, beans (mashed)
• Oatmeal (instead of rice cereal)
• Soft cooked vegetables
• Whole grain options when appropriate

Introducing fiber:

• Increase gradually to avoid gas
• Add one new high-fiber food at a time
• Make sure baby is getting enough fluids
• Fiber without fluid can worsen constipation

Age-appropriate fiber:

• First foods: pureed fruits and vegetables
• 6-8 months: mashed high-fiber foods
• 8+ months: soft chunks, finger foods
• Whole grain infant cereals

Hydration and Constipation AAP

Fluids are essential for fiber to work.

Breast milk or formula:

• Still the main source of fluids for babies under 12 months
• Ensure adequate intake
• May need to increase feeds if constipated

Water:

• Small amounts (2-4 oz) after 6 months can help
• Not before 6 months
• Don't replace milk with water

Juice:

• Prune juice: 1-2 oz can be very effective
• Pear or apple juice: can help but watch sugar
• Limit juice overall
• Should not replace milk

What About Breastfed Babies? AAP

Constipation in exclusively breastfed babies is uncommon.

Breastfed baby poop patterns:

• May poop after every feed or once every few days
• Some go a week or more—if stool is soft, this is normal
• Breast milk is very digestible
• True constipation is rare before starting solids

If breastfed baby seems constipated:

• Consider if it's actually constipation (soft stool = not constipation)
• Check for other causes
• May be related to starting solids
• Talk to pediatrician

Maternal diet:

• What you eat generally doesn't cause baby's constipation
• Eating high-fiber foods yourself is good for YOU
• Staying hydrated helps your milk supply

Constipation After Starting Solids AAP

This is when constipation commonly begins.

Why it happens:

• Diet is changing
• Gut is adjusting
• Some first foods are binding (rice cereal, bananas)
• May not be getting enough fiber or fluids

Prevention:

• Start with a variety of foods (not just rice cereal)
• Include high-fiber options from the start
• Offer water with meals (after 6 months)
• Include "P" fruits regularly

If constipation develops:

• Increase P fruits
• Reduce binding foods temporarily
• Offer more fluids
• Consider oatmeal instead of rice cereal

When to Call the Doctor AAP

Some situations need medical attention.

Call your pediatrician if:

• Newborn hasn't pooped in first 48 hours of life
• Baby seems in significant pain
• Blood in stool
• Belly is very hard or distended
• Vomiting along with constipation
• Not gaining weight
• Constipation doesn't respond to dietary changes
• You're concerned

Don't use:

• Rectal stimulation regularly (occasional may be okay with doctor's guidance)
• Suppositories without doctor's advice
• Laxatives without doctor's advice
• Home remedies like honey (dangerous under 1 year)

Sample Menu for Constipation Prevention AAP

Example day for a 7-8 month old:

Breakfast:

• Oatmeal cereal (not rice)
• Mashed pears

Lunch:

• Pureed prunes
• Mashed sweet potato

Dinner:

• Pureed chicken
• Mashed peas
• Small amount of peaches

Throughout day:

• Breast milk or formula as usual
• 2-4 oz water

The Bottom Line

Diet plays a significant role in baby constipation. Focus on the "P" fruits (prunes, pears, peaches, plums), limit binding foods (rice, bananas, applesauce), ensure adequate fluids, and increase fiber gradually. If dietary changes don't help, or if your baby seems in distress, consult your pediatrician. AAP

Remember:

• "P" fruits help constipation
• Rice cereal, bananas, dairy can worsen it
• Fiber needs adequate fluids to work
• Dietary changes often solve the problem
• See the doctor if it persists or baby is distressed

Clara is here when you need help managing your baby's constipation.