For parents navigating a child’s digestive struggles, and adults looking for gentle, lasting relief rooted in nature.
Constipation is one of the most common digestive complaints across all ages, from toddlers resisting the toilet to adults feeling sluggish and bloated. Understanding what’s happening in the gut and why is the first step toward real, lasting relief. At Whole Health Naturopathy, we often support families in Olympia, Washington dealing with chronic constipation using a root-cause, gut-focused approach.
This guide takes a gut-health-forward approach: recognizing warning signs, understanding what the body needs, and exploring gentle, effective natural strategies so that medications like MiraLAX remain a short-term tool, not a long-term crutch.
What Is Constipation, Really?
Constipation isn’t simply going to the bathroom less often. It’s a pattern of difficult, infrequent, or incomplete bowel movements. In children, it’s one of the top reasons for pediatric gastroenterology visits, with studies reporting prevalence rates ranging from 0.7% to nearly 30% worldwide. [1] In adults, global prevalence sits at a median of around 16%, though figures vary widely by population and diagnostic criteria. [2]
Generally, constipation is defined as fewer than three bowel movements per week, combined with hard or lumpy stools, straining, a feeling of incomplete emptying, or a sense of blockage. In infants and toddlers, the picture can look a bit different.
Signs to Watch For in Children
Straining or crying: Visible effort, pain, or distress during a bowel movement, even if stools are soft.
Hard, pellet-like stools: Stools that look like rabbit pellets or very hard, dry lumps, a key sign of slow transit.
Withholding behavior: Children may cross their legs, tiptoe, or clench to avoid a painful bowel movement.
Soiling / encopresis: Liquid stool leaking around a hardened blockage, often mistaken for diarrhea.
Stomach pain or nausea: Cramping, bloating, or nausea, especially if relieved after a bowel movement.
Irritability or mood changes: The gut-brain connection means digestive discomfort often shows up as fussiness or behavior changes.
When to See a Doctor (Children): Seek medical attention if your child has blood in their stool, significant abdominal distension, unexplained weight loss, constipation from birth, or no improvement after several weeks of dietary changes. These can signal conditions requiring further evaluation such as Hirschsprung’s disease, hypothyroidism, or food intolerances.
Signs to Watch For in Adults
Adults often normalize chronic constipation without realizing it’s affecting their overall health, energy, mood, and even immune function. Key warning signs include:
- Fewer than 3 bowel movements per week for several weeks or longer
- Bloating that doesn’t resolve after eating or passing gas
- Rectal bleeding or blood on toilet paper (always warrants medical evaluation)
- Alternating constipation and diarrhea (may indicate IBS)
- Unexplained fatigue, brain fog, or low mood
- Sudden change in bowel habits, especially after age 50
- Significant straining or a feeling of incomplete emptying
When to See a Doctor (Adults): Constipation accompanied by unexplained weight loss, rectal bleeding, a feeling of a mass in the abdomen, or a sudden change in bowel habits after age 50 should always be evaluated by a healthcare provider to rule out colorectal cancer or other serious conditions.
Understanding the Root Causes
True gut-health thinking goes beyond “eat more fiber and drink more water,” though those are genuinely important. Constipation is often the downstream result of several compounding factors:
- Dysbiosis: An imbalance in the gut microbiome reduces the production of short-chain fatty acids that stimulate bowel motility.
- Low dietary fiber: The modern diet, especially in children, is often dramatically low in the plant-based fibers that feed beneficial bacteria and add bulk to stool.
- Dehydration: The colon draws water from stool when the body is under-hydrated, leading to hard, difficult-to-pass stools.
- Sedentary lifestyle: Physical movement directly stimulates peristalsis, the wave-like muscle contractions that move stool through the intestines.
- Stress and the gut-brain connection: Stress hormones can slow gut motility significantly, especially in children prone to anxiety.
- Dietary triggers: Excess dairy, processed foods, iron supplements, and low-residue diets are common culprits.
- Toileting habits and shame: Particularly in school-aged children who avoid public bathrooms or feel rushed, leading to habitual stool-holding.
For those in the Olympia and South Sound area, working with a naturopathic doctor can help identify these underlying causes of constipation.
Dietary Strategies That Actually Work
Food is the most powerful and lasting lever we have for healthy bowel function. These recommendations apply to both children and adults, with age-appropriate context where relevant.
Prioritize Diverse, High-Fiber Foods
Not all fiber is equal. Soluble fiber (found in oats, apples, pears, flaxseed, legumes) dissolves in water to form a gel that softens stool. Insoluble fiber (found in whole grains, vegetables, wheat bran) adds bulk and speeds transit time. Both are needed.
For children, introduce fiber gradually and in forms they enjoy: smoothies blended with pear and spinach, oat-based snacks, and whole-grain options. For adults, gradually increasing to 25-35g of fiber per day is the goal, but slow increases avoid bloating and gas.
Pears and Prunes: Natural sorbitol content draws water into the bowel. Prune juice is a classic, gentle remedy for children and adults alike.
Oats: Beta-glucan fiber feeds beneficial gut bacteria and softens stool. A warm bowl of porridge is deeply therapeutic.
Legumes: Lentils, chickpeas, and beans provide both soluble and insoluble fiber plus prebiotic content for the microbiome.
Cruciferous Vegetables: Broccoli, cabbage, and Brussels sprouts contain fiber and sulfur compounds that stimulate gut motility.
Ground Flaxseed: A gentle, effective bulk-forming agent rich in both fiber and omega-3s. Use freshly ground, not whole, for best effect.
Berries and Kiwi: Kiwifruit in particular has strong clinical evidence for improving stool frequency and consistency. A large international randomized controlled trial found that eating two green kiwifruits daily was associated with a clinically meaningful increase in bowel movements per week and improved gastrointestinal comfort in constipated adults, with no significant adverse events. [3]
Rethink Dairy Intake
Cow’s milk and cheese are among the most common dietary contributors to constipation in children, and can be problematic for adults too. This doesn’t mean elimination for everyone, but reducing dairy and observing the effect is a worthwhile and easy first step, especially in toddlers and young children who drink large amounts of milk.
Hydration Is Non-Negotiable
Water is essential for stool formation and passage. Children often don’t drink enough during busy school days. Herbal teas (like chamomile or dandelion), water with a squeeze of lemon in the morning, and foods with high water content (cucumber, melon, citrus) all contribute. Warm liquids first thing in the morning are particularly effective at stimulating the gastrocolic reflex.
Feed the Microbiome
A thriving gut microbiome is central to healthy motility. Include naturally fermented foods where appropriate: yogurt with live cultures, kefir, sauerkraut, kimchi, and miso. Here is a link to 25 kid friendly fermented foods: https://www.fermentingforfoodies.com/kid-friendly-fermented-foods/. A probiotic supplement can also fill the gaps for selective eaters.
Herbal and Natural Supplements: Gentle Allies for the Gut
Nature offers a rich toolkit for supporting digestive regularity. The herbs and supplements below have established traditional use and/or emerging scientific support. They work with the body’s own mechanisms rather than overriding them, which is why they’re a far better long-term strategy than osmotic laxatives.
A note on dosing: Appropriate doses vary significantly by age, weight, health history, and individual gut function. While these remedies are generally well-tolerated, specific dosing recommendations, especially for children, should always be confirmed with a qualified healthcare provider, naturopathic doctor, or integrative practitioner. The information below is intended to help you have an informed conversation, not replace one.
Magnesium (Magnesium Citrate or Glycinate) — Suitable for Kids and Adults
Magnesium is one of the most effective and gentle natural remedies for constipation, and deficiency is extremely common in both children and adults on Western diets. Randomized controlled trials have shown magnesium to be effective for chronic constipation in adults, with improvements in bowel movement frequency, stool form, and quality of life compared to placebo. [4] It works primarily through an osmotic effect, drawing water into the intestines due to its incomplete absorption in the gut, and also relaxes smooth muscle of the bowel wall to encourage natural movement. [5] Magnesium citrate tends to be more stimulating for the bowel; magnesium glycinate is better tolerated for those with sensitive digestive systems. It also supports sleep, mood, and muscle function, which are common co-occurring issues in children with gut problems. Always start low and increase gradually with professional guidance, particularly in children.
Psyllium Husk — Suitable for Kids and Adults
Psyllium is a natural soluble fiber derived from the seeds of Plantago ovata. It absorbs water and forms a gel-like mass that softens stool and encourages regular bowel movements without causing dependency. Unlike stimulant laxatives, it works by bulk formation, making it safe for longer-term use. It must always be taken with plenty of water. For children, it can be mixed into smoothies, juices, or yogurt. Psyllium also feeds beneficial gut bacteria, offering a prebiotic benefit alongside its laxative action.
Marshmallow Root (Althaea officinalis) — Suitable for Kids and Adults
Marshmallow root, like slippery elm, is rich in mucilage, a gel-forming substance that coats and soothes the lining of the digestive tract, easing the passage of stool and calming inflammation along the way. It is a wonderful choice for constipation that comes with gut irritation, bloating, or discomfort, and has the added benefit of being widely cultivated and sustainably sourced, unlike some other mucilaginous herbs. Marshmallow root has a mild, slightly sweet flavor and can be prepared as a cold-infused tea (cold water extraction preserves the mucilage particularly well), stirred into warm water, or taken as a capsule. It is gentle enough for children and has a long history of safe use across many herbal traditions.
Probiotics (Bifidobacterium and Lactobacillus blends) — Suitable for Kids and Adults
A healthy microbiome is inseparable from healthy bowel function. A systematic review and meta-analysis of six randomized controlled trials found that probiotic blends containing Bifidobacterium and Lactobacillus strains showed positive effects on constipation symptoms in children, including increased stool frequency and improved consistency. [6] Probiotics are particularly valuable following antibiotic use, a common trigger for constipation in children, or when dysbiosis is suspected. Strain selection matters, and a practitioner can help identify appropriate formulations for a child’s age and symptom profile.
Fennel (Foeniculum vulgare) — Suitable for Kids and Adults
Fennel has been used across cultures for centuries as a digestive carminative. It relaxes smooth muscle of the gut, reduces gas and bloating, and gently stimulates bowel movement. As a mild herbal tea, it’s safe even for young children with appropriate preparation, and for adults it can be taken as a tea, tincture, or dietary addition through fennel seeds or fennel bulb in cooking. It’s particularly helpful when constipation is accompanied by cramping or trapped wind.
Dandelion Root (Taraxacum officinale) — Primarily for Adults
Dandelion root is a gentle bitter herb that stimulates bile production and flow, which in turn promotes peristalsis in the large intestine. It contains inulin, a prebiotic fiber that feeds beneficial bacteria in the colon. Dandelion root tea is widely available and pleasant tasting. It is more appropriate for adults and older children, and is especially beneficial when constipation is linked to sluggish liver function, a high-fat diet, or inadequate bile production.
Vitamin C — Suitable for Kids and Adults
At higher therapeutic doses, Vitamin C has a gentle osmotic laxative effect, drawing water into the bowel and softening stool. It’s widely used by naturopathic doctors for pediatric constipation as a safe and effective tool, and doubles as immune support, a useful bonus particularly in children. Dosing should be titrated carefully, as too much can cause loose stools. A practitioner can guide appropriate amounts by age and body weight.
Senna (Senna alexandrina) — Adults, Short-Term Use Only
Senna is a natural stimulant laxative derived from the senna plant. It works by stimulating the muscles of the colon to contract, producing a bowel movement within 6 to 12 hours. While natural, senna is not intended for long-term use, as ongoing use can lead to dependence, electrolyte imbalances, and altered bowel function. It is generally not recommended for children without medical supervision. Used occasionally and short-term, it can provide effective relief while dietary and microbiome changes take hold.
A Word on MiraLAX: A Short-Term Tool, Not a Long-Term Solution
MiraLAX (polyethylene glycol 3350, or PEG 3350) is an osmotic laxative widely prescribed and often casually recommended for both children and adults with constipation. It works by pulling water into the colon to soften stool and encourage movement.
For acute situations such as significant impaction or cases where a child is in pain and needs immediate relief, MiraLAX can be appropriate and useful as a short-term bridge. However, it is not a treatment for constipation; it is symptom management. It does nothing to address the underlying dietary, microbial, or lifestyle factors driving the problem. MiraLAX is not FDA-approved for use in children and its label advises use for no more than seven days, yet it is often prescribed for extended periods. [7]
If your child has been on MiraLAX for more than a few weeks, it is worth having a thorough conversation with their healthcare provider about a structured plan to transition off it, with gut-healing dietary changes and appropriate supplementation put in place first. Abrupt discontinuation is not recommended; a gradual, supported approach is safer and more effective.
For adults, MiraLAX can likewise be a useful short-term tool during acute episodes, but should not replace the genuine work of improving diet, hydration, movement, and gut microbiome diversity for lasting results.
Beyond Food: Lifestyle Habits That Support a Happy Gut
Regular movement: Even a 20-minute walk daily significantly improves gut motility in adults. For children, active outdoor play, jumping, and dancing are naturally supportive.
Toileting routine for children: Encourage children to sit on the toilet (with feet supported on a step if needed) for 5 to 10 minutes after meals, particularly breakfast. The gastrocolic reflex makes this the most productive window.
Squatty Potty posture: Elevating the feet to create a squatting position straightens the anorectal angle, making elimination easier and more complete. Worth trying for both children and adults.
Stress reduction: Chronic stress in children, whether from academic pressure, family stress, or anxiety, directly impacts gut motility. Breathing practices, outdoor time, and reducing digital screen time all support gut health indirectly.
Warm morning routine: A warm glass of water or herbal tea first thing in the morning stimulates the gastrocolic reflex and signals the gut to begin its work. Adding a squeeze of lemon or a teaspoon of apple cider vinegar can support bile production too.
The Bottom Line
Constipation is common, but it isn’t something to simply manage indefinitely with medications. The gut thrives on fiber, water, movement, a diverse microbiome, and a calm nervous system. When those foundations are in place, most people, children and adults alike, find that bowel regularity follows naturally.
Nature has provided an impressive array of gentle, effective tools, from magnesium and psyllium to marshmallow root and fennel, that support the gut’s own intelligence rather than bypassing it. Used alongside meaningful dietary shifts and, where needed, short-term medical support, these approaches offer a genuine path toward lasting digestive wellbeing.
For children: Focus on increasing fruit, vegetable, and whole grain intake; reduce dairy; ensure adequate hydration; establish a relaxed toileting routine; and consider magnesium, marshmallow root, or probiotics with practitioner guidance. Use MiraLAX only as a short-term bridge.
For adults: Prioritize diverse plant-based fiber, fermented foods, daily movement, and adequate water. Herbal allies like psyllium, dandelion root, fennel tea, and magnesium can make a meaningful difference. Address stress as a root cause and treat laxatives as temporary relief, not a solution.
Always consult a healthcare provider for persistent constipation, blood in stool, pain, unexplained weight changes, or when introducing supplements for young children.
If you’re in Olympia, WA and struggling with constipation, personalized naturopathic care can help you find lasting relief. Reach out to us anytime – 360-943-9519.
Disclaimer: This article is intended for general informational and educational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider before starting any new supplement, particularly for children. Dosing of all supplements mentioned should be determined by a practitioner based on individual age, weight, and health history.
Sources
- Van den Berg MM, Benninga MA, Di Lorenzo C. Epidemiology of childhood constipation: a systematic review. American Journal of Gastroenterology. 2006;101(10):2401-2409. https://pubmed.ncbi.nlm.nih.gov/17032205/
- Mugie SM, Benninga MA, Di Lorenzo C. Epidemiology of constipation in children and adults: a systematic review. Best Practice & Research Clinical Gastroenterology. 2011;25(1):3-18. https://pubmed.ncbi.nlm.nih.gov/21382575/
- Gearry R, et al. Consumption of 2 green kiwifruits daily improves constipation and abdominal comfort: results of an international multicenter randomized controlled trial. American Journal of Gastroenterology. 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10226473/
- Mori H, et al. Magnesium oxide in constipation. Nutrients. 2021;13(2):421. https://pmc.ncbi.nlm.nih.gov/articles/PMC7911806/
- Zhang L, et al. Association of dietary magnesium intake with chronic constipation among US adults: evidence from the National Health and Nutrition Examination Survey. Food Science & Nutrition. 2021;9(12):6634-6640. https://pmc.ncbi.nlm.nih.gov/articles/PMC8645769/
- Huang R, et al. Positive effect of probiotics on constipation in children: a systematic review and meta-analysis of six randomized controlled trials. Frontiers in Cellular and Infection Microbiology. 2017;7:153. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5408016/
- CBS News. Should parents be concerned about MiraLAX side effects in kids? 2017. https://www.cbsnews.com/news/miralax-side-effects-in-kids-should-parents-be-concerned/