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3 Tips For Relieving Your Child's Constipation

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As I work with families struggling to establish stable moods, energy and health in their kids, I have found constipation to be one of a trifecta of issues that get in the way of ev-er-y-thing else they might be doing to support their kids.

These three issues are so important to resolve that I have started to call them The Foundational Trifecta For Resilient Health. Constipation is one of them and it needs to be worked through so they can feel better, focus better, have fewer tantrums, be less anxious, learn better, get sick less often, have more stable energy and emotions, and generally be healthier and happier.

(Related post: The Foundational Trifecta For Resilient Health)

 

I've Tried Everything!

I wish there were an easy bomb-proof solution to constipation...  it's so hard to watch our kids suffer from a painful belly. 

Truth is, since lots of things can cause constipation typically parents have to play around with various tactics before finding that perfect 'something' that works. In this post I'll highlight three things you can start with along with some of the top contributors I see. If you want to work through this more specifically contact us and we can discuss how we can support you.

 

What About Laxatives?

Parents should be aware that as of writing this post (April, 2019) the commonly used laxatives containing polyethylene glycol 3350 have not been well tested for safety in children.

Many parents have reported neuropsychiatric side effects like depression, rage, anxiety, paranoia, tics, seizures, OCD, and mood swings.

The FDA has agreed to fund a safety study, but it has not yet been done.

There are many safe, natural solutions to your child's constipation you can try, that don't rely on long term use of PEG3350. 

 

What Causes Constipation?

There are a lot of possible contributors and it's different for each child. But I'm glad you're asking the question!

Here are a few root contributors I see often:

  • Food intolerance resulting in inflammation in the gut

Certain foods could be causing irritation and inflammation to the gut wall and slowing down motility. Any food can potentially cause this kind of irritation so it’s tricky to tease out, but I have found cow’s dairy and gluten to be the most common culprits, followed closely by sugar. 

  • Imbalances in the microbiome

The digestive system requires careful coordination between organs, muscles, microbes and the brain. Poor bile production in the liver, low stomach acid, stress, and an imbalanced gut ecosystem can result in slow, inefficient digestion and ensuing constipation. I find this can be a significant factor for children who were on stomach acid suppressors or antibiotics as babies.

(Related post: Top Tips To Improve Digestion in Your Kids)

  • .Dehydration

Water is critical to keeping the bowels flowing and the digestive lining healthy. Your school-aged child should be drinking at least 1-2 L of filtered water a day. A constipated child might need more than that.

  • An overactive sympathetic nervous system

The sympathetic arm of our nervous system is the one responsible for our "fight/ flight" response. It's the arm that's activated when faced with stress and should be balanced out by the parasympathetic arm which is our "rest and digest" setting. When kids are stuck in sympathetic-mode and can't activate the parasympathetic nervous system, motility slows. Circulating stress hormones activated by the nervous system can lead to anxiety and withholding. Along with an epidemic of constipation, we also have an epidemic of anxiety in kids and the two are often related. Amino acids or essential oils can be helpful for activating the parasympathetic arm and releasing the bowels.

  • Structural/alignment issues

Osteopaths, chiropractors and some massage therapists can help by manually adjusting the position of soft tissues, reducing fluid congestion, bringing balance to the nervous systems and improving blood flow to smooth and skeletal muscle tissue.

 

Constipation Relief. Try This.

1.  Increase Vitamin C.

Vitamin C is a natural laxative. It also helps stimulate the production of stomach acid. Because the stomach is at the start of the digestive tract, inadequate stomach acid can trigger a cascade of effects lower down in the system including inadequate enzyme production and poor bile production, all of which will slow down digestion and contribute to constipation.  

Best to give vitamin C in the morning as it can stimulate energy production and interfere with sleep. 

2.  Increase Magnesium.

Magnesium is also a natural laxative. It brings water into the colon and relaxes the muscles in the digestive lining. Increasing magnesium-rich foods like avocado, black beans and salmon can help, but giving a supplement is often a better solution.

The Oxide form of magnesium will flush the colon the fastest, but should only be used short term as it is poorly absorbed and its laxative effect can lead to mineral deficiencies.

Magnesium citrate and glycinate work as well, and are better absorbed by the body. Start with a low dose, given several times a day, and increase the amount until stools soften. Once the bowel is clear reduce the magnesium.

(As a gentle aside, your child's magnesium deficiency might be the result of general toxicity... see this video post for more on that).

3. Coconut Water Kefir.

A well-balanced, diverse ecosystem of microbes is critical to well-functioning digestion. Kefir is a fermented drink typically made by adding beneficial yeast and bacteria to milk.

Various studies have shown kefir to successfully modify the microbiome and relieve symptoms ranging from IBS to eczema and infection. Kefir has also been shown to reduce inflammation (which could be contributing to the constipation). 

You can make a non-dairy version using coconut water instead of milk if your child is dairy sensitive.  

Unlike probiotic supplements, fermented food and drinks like kefir offer more diversity of bacteria, along with beneficial yeast, vitamins, and also help balance the pH level of the digestive tract. As a bonus, coconut water kefir offers extra hydration and electrolytes.

This bubbly, refreshing drink is best given in the morning. Try adding some fresh squeezed lemon into the drink for added vitamin C and enzymes.   

(Related post: Why Probiotics Aren't The Answer To Better Digestion)

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Bottom Line

Clearing the colon of waste is essential for resilient health.  Relieving constipation helps stabilize mood and behavior, can improve appetite and, of course, helps a child feel better.

When our kids feel better they function better.

But the root of the constipation can be different for different kids. Figuring it out for your child might take some trial and error but it's time and energy well worth spending.

 

About Jess Sherman, FDN-P, M.Ed, R.H.N

Jess is a Functional Diagnostic Nutrition® Practitioner, Registered Holistic Nutritionist™ and a trauma informed Family Health Educator specializing in brain health & resilience for kids. Her Calm & Clear Kids™ introductory course, her signature Resilience Roadmap™,  along with her book Raising Resilience, have helped families in 44 countries improve the lives of their children with learning differences, anxiety, ADHD, autism and mood disorders without relying on medication. She is the 2019 recipient of the CSNNAA award for Clinical Excellence for her work helping families get healthier, and she continues to bring an understanding of the power of good nutrition to the mainstream conversation about children’s mental health, learning, and overall resilience through her blog, courses, workshops and as a contributor to print and online magazines. You can reach Jess at www.jesssherman.com 

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The content on this website and in the guides and courses offered here is meant to provide information so that parents can make informed decisions and discuss these issue with their health care teams. It is not intended as, nor should it be considered a substitute for professional medical advice, diagnosis, treatment, or individualized care.