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| |    Anticonstipation Diet by Robert Needlman, M.D., F.A.A.P. reviewed by Laura Jana, M.D., F.A.A.P. For long-term success in overcoming constipation, diet changes are crucial. There are two keys to an effective anticonstipation diet: plenty of fiber and plenty of fluids. Fiber is the component in food that is not absorbed into the body. Instead, it sits in the intestines and holds on to water, like a sponge. Fiber makes the stool soft and squeezable, so the intestine can propel it along easily. In order to serve this function, fiber must have plenty of water to go along with it; too little water, and fiber gums up the works. Where to find fiber Sources of fiber include whole wheat breads and baked goods made with whole grains; fruit, especially apples and oranges; and green vegetables, which are pretty much composed of fiber and water, with some proteins, vitamins, and minerals mixed in. Bran is an excellent source of fiber, either in the form of bran cereals or unprocessed miller's bran, which you can buy at the supermarket. You can add bran to soups, sauces, cereal, and sandwiches. Peanut butter and jelly can become peanut butter and jelly and bran. Chocolate pudding can have crunchy bran in it. Water and other fluids Getting enough water can be a challenge. Most children need at least three or four large glasses a day. The more fiber eaten, the more water needed to keep it soft and mushy in the intestines. And if the weather is hot, or when children exercise a lot, they should drink even more since their bodies lose water rapidly during these times. Other options besides plain water--which some children enjoy, sometimes with a little lemon or lime juice for tang--are fruit juices and milk. Juices are a good source of water, but they also have lots of unnecessary sugar and calories. Milk is a fine source as well, but for many children, heavy milk intake makes constipation worse. Some even benefit from going on a dairy-free diet. If you choose to eliminate dairy products from your child's diet, you'll need to make sure she has other sources of calcium and vitamin D in her diet. Many fruit drinks are calcium fortified, as are soy beverages; calcium supplements or calcium-containing antacids are another possibility. You can find OK-tasting children's multiple vitamins with sufficient vitamin D. Vegetables also provide goodly amounts of calcium. One final dietary tip Some doctors believe that certain foods, including bananas and rice, can be constipating for some children. If you think a food might be causing constipation in your child, try cutting it out of the diet for a while. Then, when things seem to be going well, give your child a good-size helping of the suspect food and watch. If she starts to go longer between bowel movements, it's likely that the reintroduced food is at fault.
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