Is your little one struggling with constipation? It can be distressing for both baby and parents, but there are gentle, natural ways to help. Introducing the right foods into your baby's diet can make a significant difference in their digestion and overall comfort. Discover effective recipes to help with your baby’s constipation.
The following two recipes come recommended by our baby nutrition expert, Kath Megaw, to help relieve your baby’s constipation that may be a result of the solids.
1. Apple, pear and avo pureé
Apples and pears are a lovely way to prevent constipation in the first few weeks of solids. Mix them with some avocado to help balance the sugars.
Makes ½ cup
1 pink or red apple, peeled and grated (or finely chopped)
1 pear, peeled and finely chopped
1 avocado, peeled, pitted and chopped
½ tsp lemon juice
- Pour 1-2 cm water into a small pot and bring to a boil. Reduce to a simmer and steam the apple and pear in a silicone or metal basket steamer over the water for 3-5 minutes or until soft.
- Mash fruit together with the avocado flesh using a fork, or purée for a smoother texture. Stir in lemon juice.
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2. Moroccan lamb with prunes and millet
Your granny was right – prunes are the perfect laxative for little tummies. Balance out introducing red meat, which can cause constipation, by adding some prune purée to the mix.
Makes 3 cups
1 tbsp avocado oil
200g lamb mince
1 medium onion, peeled and finely chopped
½ tsp minced garlic
½ tsp ground coriander
½ tsp ground cinnamon
½ tsp ground cumin
½ tsp ground ginger
⅓ cup prunes, pitted and soaked in ½ cup
Warm water
1-2 cups homemade or low-sodium vegetable stock (or boiling water with 2 tbsp dried herbs)
½ tin chopped tomatoes with no added salt
½ cup millet
3 cups garden peas, fresh or flash-frozen
- Heat avocado oil in a medium pan and fry mince, onion, garlic and spices until the meat is browned.
- While the meat is browning, purée the prunes with the soaking water. Add prune purée, stock, tomato sauce and millet to the lamb.
- Bring to a simmer and cook for 15-20 minutes or until the liquid is reduced to a thick gravy. Add peas and cook for another 2 minutes or until heated through. For a smoother texture, purée in a blender.
Find more weaning recipes in Weaning Sense by Meg Faure and Kath Megaw.
FAQs: Recipes to Help with Your Baby’s Constipation
What foods can help relieve my baby’s constipation? Foods high in fibre, such as pureed prunes, pears, peaches, and peas, can help alleviate constipation. Whole grain cereals and vegetables like spinach and broccoli are also beneficial.
How can I make a prune puree for my baby? Soak prunes in warm water until they are soft, then blend them with a little water until smooth. You can adjust the consistency by adding more water as needed.
Is it safe to give my baby pear juice for constipation? Yes, pear juice can be effective for relieving constipation. It’s best to dilute the juice with water and offer it in small amounts.
Can oatmeal help with my baby’s constipation? Yes, oatmeal is a good source of fibre and can help regulate your baby’s bowel movements. Cook oatmeal until it’s soft, and you can mix it with fruit purees for added fibre.
How do I prepare a vegetable puree for constipation relief? Steam vegetables like spinach, broccoli, or peas until they are soft. Blend them into a smooth puree, adding water if needed to reach the desired consistency.
Are there any fruits I should avoid if my baby is constipated? Bananas and applesauce can sometimes contribute to constipation. It’s best to focus on fruits like prunes, pears, and peaches that can help alleviate it.
How much water should I give my baby to help with constipation? For babies older than six months, small amounts of water can help. Start with a few sips throughout the day, especially if they are eating solids.
Can I mix high-fibre foods with my baby’s regular meals? Yes, you can mix high-fibre purees with your baby’s regular meals. For example, add prune puree to their morning cereal or mix vegetable puree into their mashed potatoes.
How often should I offer these constipation-relieving foods? Incorporate these foods into your baby’s diet regularly, but start with small amounts to see how their digestive system reacts. Aim for daily inclusion if constipation is a frequent issue.
What should I do if my baby’s constipation doesn’t improve with dietary changes? If dietary changes don’t help, consult your paediatrician. They can provide additional guidance and check for underlying issues that may need medical attention.
