10 foods that cause constipation in babies

If someone had told me before I became a parent that soon I'd be sniffing my baby's stool and Google-imaging poo charts, I would have thought they were quite mad.

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But if you’ve ever seen your baby straining to do a number two, you’ll understand how painful it is to see them in pain and the confusion that comes with not knowing the cause.

For the first few months, your baby is chugging breast milk or formula, and their bowel movements are likely fairly regular (although formula-fed babies may be more prone to constipation than breastfed babies).

But once you introduce solid foods to your baby – usually between four and six months of age – your baby’s poop will probably change. It can be a thrill to spoon-feed your little darling new foods, but their digestive system has to work hard to absorb all the lovely purees you’ve lovingly made.

Babies might go less frequently and have solid poos at first – this usually sorts itself out in a few weeks, but sometimes your baby can get constipated.

Signs of a child’s constipation include: they’re crying or fussing while having a hard bowel movement; they seem more unsettled than normal; they have hard, pellet-like poo; their tummy is distended; or there’s blood in their stools, which could be from an anal fissure.

Don’t panic if you see any of these signs, though – as your baby develops, it’s common for them to suffer from constipation. The good news is – it’s often a quick fix.

What foods cause constipation?

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Once you start introducing solids, your baby’s poop schedule might change drastically. As we mentioned, most important thing is not how often they poop, but more so how hard or soft it is. Constipation in babies will often show up as pain or discomfort or strain, and they may have a hard or bloated tummy.

You want to make sure your baby is eating a high fibre diet with their solid foods to help keep their bowel movements regular. The top foods for helping to manage and relieve constipation are:

Bananas, potatoes and cereal should be limited when the baby is constipated, along with dairy and other low-fibre baby foods.

Note that it’s perfectly fine to give your baby all of the below – it’s only if they’re struggling with a bowel movement or suffering from chronic constipation that you might consider limiting them or pairing them with other high-fibre foods.

Bananas

The humble banana is often a go-to for young infants when it comes to solid foods – just peel it, smoosh it and away you go! But bananas can slow down your baby’s digestion which is not so a-peeling – so if your baby is constipated, maybe give some citrus fruits a crack instead.

Dairy

While dairy products are an important source of calcium for younger children, foods such as cow’s milk, cheese and yoghurt should be given in moderation.

Rice cereal

Rice cereal is often a baby’s first solid food, but it can back your poor bubba up. Instead, opt for barley cereal or a fibre-rich baby cereal.

Carrots

Carrot puree is also one of the first solid foods we give our babies. Carrots are rich in nutrients, but they might not be so good for your baby’s gut if constipated. Try serving them alongside high-fibre veggies like peas and beans.

White bread

Carbohydrates are great for your baby, but instead of white bread, opt for wholemeal or wholegrain.

Frozen meals

Unless they’re specifically for babies, frozen meals are often high in fat and low in fibre, so it’s best to limit these.

Red meat

High in protein and iron, red meat is an important part of your baby’s diet. However, it’s low in fibre, so try pairing it with lots of fibre-rich veggies such as beans, broccoli and lentils.

White pasta

Baby’s first spag bol is always a photo-worthy meal for most parents (especially when more goes on their face and the floor than in their mouth). But opt for wholemeal spaghetti over white for a bigger fibre hit. This goes for rice, too – brown rice is better than white.

Potatoes

If your baby is smashing mashed potato and their bowel movements are perfectly fine, there’s no need to deprive them of this delicious, creamy dish. But you might want to serve it in moderation if they’re struggling with constipation. (Tip: keep the skins on for more fibre.)

Processed foods

We’re going to assume you’re not taking bub through Maccas drive-thru just yet, but it’s best to limit fibre intake to anything processed foods such as cake, biscuits, fried foods and chips.

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How to treat constipation

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Remember the four Ps: prunes, pears, peaches and plums.

A couple of teaspoons of prune juice or pear juice can help get your baby going (try to avoid other fruit juice, though). Once your baby is over six months old, you can also offer them small amounts of water during the day. But remember, even when they’re eating solid foods, your baby’s main food source until they turn around 12 months is breast milk or infant formula. Other things you can try to treat constipation in infants may include:

Exercise

Nope, baby doesn’t need to go on a 5K run – but you can gently move their legs in a bicycle motion when lying on their back (nappy changes are a perfect time to do this).

Massage

Gently massaging your little one’s tummy can help relieve constipation in babies. Try using your fingertips to make circular movements on their stomach or gently bending their knees towards their stomach.

High-fibre foods

Fibre-rich foods for your baby include lentils, quinoa, avocados, wholegrain cereal, beetroot, mango, pineapple, peas, broccoli, beans, flaxseed and peanut butter (obviously, avoid any of these if your baby has food allergies).

Warm bath

If your baby is backed up, try giving them a warm bath. It can relax their abdominal muscles and stop them from straining. You can also massage them while you’re at it. It’s like a day spa for your baby (just watch out for the poop that may come out in the bath!).

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Wrapping it up

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Constipation is perfectly normal but, if you’re worried, it doesn’t hurt to pay a visit to your local child health nurse or GP.

And remember, even if your baby is constipated, it doesn’t mean you’re not doing a brilliant job – because you are. From tricky bowels to toilet training, this parenting gig is no cakewalk!

Frequently asked questions

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1. What are some signs that my baby is constipated?

One big sign of constipation in babies is the dry and hard poo. But there are also signs you might miss. If your little one eats less than usual or seems fussy and unsettled, that could be another sign of constipation.

2. What are some foods that relieve constipation in babies?

We mentioned the fab four Ps (prunes, pears, peaches and plums), but other foods relieve constipation in babies. Beans, sweet potatoes, nuts, berries, soy products and oatmeal should also help your bub with constipation.

3. When should I consult a pediatrician about constipation in babies?

If your little one is constipated and also has a fever, vomiting, tummy pain, or blood in their poop, especially if they’re under 12 months old, it’s a good idea to take them to the doctor.

4. Can formula contribute to constipation in babies?

When your baby starts on infant formula, it’s not unusual for them to have some trouble with constipation. This is because formula can be harder to digest than breast milk or other foods. It’s totally normal for babies to have some tummy issues as they learn to digest new things.

Resources:

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Pregnancy, Birth & Baby, Constipation in babies (0 to 1 years), June 2023.
Raising Children.net.au, Constipation, June 2023.
NHS, Constipation and Bottle Feeding, n.d

Sweet potatoes

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These fibre rich goodies are amazing for baby constipation once they’ve moved from breast milk to starting solid foods. They’re perfect for digestion and support a flourishing gut microbiome (how good!), plus are packed with nutrients! Totally tasty in a purée or mash, sweet potato is oh-so-gentle on your baby’s tummy.

Chia seeds, flax seeds or LSA

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If your baby is constipated, these are great for their diet. Particularly if you have a fussy eater as they can be snuck into baby cereal, porridge, smoothies or even baked into muffins or slices and they are high in both soluble and insoluble fibre helping keep bowel movements regular. These are best given to babies over nine months, but always speak with your doctor if you are unsure.

Water

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Once your baby is over six months (and over breast milk) you should be making sure your baby is getting plenty of water in their diet every day. They will get much of their daily water needs from food and milk but as they grow they will need more and it’s a good habit to get them into and enjoying from an early age. Good fluid intake is such an easy way to soften your baby’s constipation.

Fruit juice

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It’s good to avoid giving your baby too much fruit juice as it is high in sugar, however when they are struggling to get a bowel movement a small amount of apple juice, prune juice pear juice can work a treat. Dilute it with water and just start with small amounts, as a little will go a long way.

What foods cause constipation?

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Banana

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The most common food that causes baby constipation might just surprise you: bananas. Bananas are a staple in most children’s diet, they are a great first food and convenient on the go snack as your child grows. And not to mention most kids love them. However, if you notice your baby is struggling then maybe cut back on their banana intake, and make sure you’re not giving them green or underripe ones as these will make their constipation worse.

Dairy

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Dairy products are another common culprit when it comes to constipation in babies, especially because kids love it and their diets are often packed full of it. However, if you are worried it’s contributing to their constipation it’s a good idea to talk to your doctor before cutting out dairy.

Rice and rice cereal

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Rice cereal is often given to babies as a first food, and rice is a great addition to their diet as they grow, however, be mindful that too much rice can be difficult on a baby’s digestive system. Rice absorbs water in the gut, meaning it can make hard stools, which leads to constipation. Brown rice is much friendlier on baby tummies, so opt for this rather than white rice.

Just like us adults, most babies suffer from constipation from time to time and this is perfectly normal. When babies are being introduced to solid foods or new tastes, and as they go through fussy phases as they grow, they will likely experience bouts of constipation. Managing it through their diet with plenty of fresh fruits and vegetables and whole grains is the easiest way to stay on top of it and look after their digestive system. Making sure to cut back on those tricky baby constipating foods are also key to healthy baby poop. However, if you feel concerned or it is happening regularly you should always speak with your doctor about possible solutions.