Is Your Child Suffering Constipation?

Today maximum parents come to me with the concern that their child is suffering from constipation, especially changes in bowel movements.

Constipation is often just written off as nothing to worry about and something that can be managed with a laxative or constipation drugs. However, frequent reliance on medicine to relieve constipation without addressing the root cause is not ideal, especially in cases of functional constipation pediatric or preschooler constipation.

Constipation can have ill effects on your child's health. Pressure from large, hard stools can cause pressure on other organs like the bladder (causing urinary incontinence) or the stomach (causing a lack of appetite and picky eating) or low energy. In some cases, untreated constipation may require evaluation by pediatric gastrointestinal specialists.

Constipation can also cause anxiety, mood imbalances, and disturbed sleep, and may even lead parents to search for best medicine for constipation or pediatric constipation medicine, when lifestyle changes could help.

Dietary and lifestyle changes are the most effective way to impact your child's bowel movements and help them pass stools with ease, often reducing the need for constipation medicine for infants or laxative for infants.

The most common reasons for constipation we see are:

1. Not enough fiber or too much fiber.
   
   

2. Poor water intake or dehydration
   
   

3. Lack of physical activity
   
   

4. Food intolerances
   And other varied reasons why your child may be constipated.
   
   

Here are some simple constipation remedies and home remedies of constipation you can try which will definitely help relieve constipation pain:

1. Give your child a nice massage with coconut oil. Rub oil lightly around the naval and then give a warm bath after some stretches every morning. This supports gentle medicinal treatment without medication.
   
   

2. Don't try and give food remedies that are meant for adults please…
   
   

3. Children most often get constipated because they hold in their stool to avoid or delay having a bowel movement. This usually happens if they are engrossed in play or they rush morning loo time. Always ask them to not hold back or rush loo time.
   
   

4. Help child to set a good toilet routine.
   You can set aside time on waking up, bedtime and after meals for your child to use the toilet.
   
   

5. Teach child to use the squaty potty. If you have an English commode provide a footstool so that your child is comfortable and can sit on the toilet in a more squatted posture and thus help easy loo time.
   
   

6. Offer a diet rich in fiber. This includes foods that help relieve constipation such as fruits, vegetables, beans, and whole-grain cereals and breads.
   
   

7. Do not overdo the fiber intake. A child's fiber intake is half of an adult's fiber requirement. Excess fiber may lead parents to incorrectly use a constipation fiber supplement.
   
   

8. Add more hydrating foods like soup, dal khichdi and moisture laden fruits like watermelon.
   
   

9. Encourage your child to indulge in a sport, play or any other physical activity. Regular physical activity helps stimulate normal bowel function.
   
   

10. Add few drops ghee in all meals. Healthy fats help easy and smooth evacuation.
    
    

11. Sleep is very important. Avoid late nights. Poor sleep can affect digestive health leading to constipation.
    
    

12. Be supportive to your child's issues and efforts. Do not scold your child who has soiled his or her pants or bed.
    
    

13. Be patient. Making your child follow any discipline in lifestyle and diet will gradually happen.
    
    

Add the above lifestyle and diet disciplines and see what works for you and your child before considering constipation medicine for infants or pediatric constipation medicine.

BROWN RICE Vs WHITE RICE ? WHAT SHOULD I PICK? 

If we look at nutrients or foods, then carbohydrates or carbohydrate-rich foods like grains and cereals are needed to provide us with mainly energy. These are foods that give energy and form the base of a balanced diet.

Grains or cereals in general should fuel your body, be a source of good fibre, complex carbohydrates and a fair source of minerals and vitamins. Whole grains are considered healthy foods, especially when they are fiber enriched foods and part of a balanced nutrition diet.

Today most people are confused as to what is better? White rice or brown rice — often discussed as brown rice v white rice or brown v white rice.

White rice that's commonly available is leached, polished and refined, which makes it low on the nutritional scale. Also, many people in the name of health use the drainage method to cook rice, but all it does is make it an empty calorie food providing you with just sugar without vitamins. This reduces its role in a balanced diet chart and removes important nutrients like rice bran, fiber, and minerals.

That’s why many people who eat rice cooked or polished in this manner will see an insulin rise, low energy, and the need to eat even more — especially when the rice is not a low glycemic index rice.

Now, to add to this, if you are stressed, eating very fast, watching TV while eating, then there is a strong tendency to overeat because this rice has low fiber, no nutrients, and does not need much chewing. These are not high fiber foods and do not qualify as foods that have high fiber.

Apart from this, if rice is not chewed well, if gut health is poor, or if you are stressed, then the rice — or for that matter any food — will not be digested well, causing digestive issues and weight gain.

Brown rice is simply whole rice that has not undergone milling, refining, or polishing, so it retains its bran and germ layer.

It has more vitamins, minerals, complex carbohydrate sugars, and a lot more fibre. This makes it one of the fiber rich foods and a good choice for people with blood sugar imbalance or binge eating issues. These are some of the well-known brown rice benefits.

Variants like red rice, black rice, and parboiled rice are also forms of whole grains. Red rice benefits and black rice benefits include higher antioxidant content and better mineral retention. Black rice in particular is known for its anthocyanins.

Now, white rice lovers need not get disappointed. If I were to put some positives:

1. Eat white rice that is unpolished or not fully refined or single-pounded rice. These retain some nutrients and may be fortified foods or fortified rice in certain regions.
   
   

2. Combine rice with a protein source, healthy fat, and some fiber. Eg. White rice with chilta moong dal and ghee or white rice with fish coconut curry — adding foods that are rich in protein and zinc rich foods.
   
   

3. Chew rice well and do not eat in a rush or with the mobile or TV on.
   
   

4. White rice is easy on the stomach and often advised during illness.
   
   

5. It is a great energy source before activity or play — one of the simplest foods that give energy.
   
   

6. White rice even the unpolished variety is lesser priced than its brown variant.
   
   

7. It has a longer shelf life than brown rice if stored well.
   
   

8. If eaten in the right combination and mindset, there is no tendency to overeat.
   
   

9. It’s a good gluten-free comfort food.
   
   

Brown rice can be slightly difficult to digest because of the fiber. While it has more fiber than white rice, high fiber foods may not suit everyone. Toddlers, people with gut issues, or those advised a low-fiber diet may do better with white rice.

1. In such cases, soak brown rice overnight and cook it thoroughly. Semi-brown rice can be a gentler option.
   
   

2. If fiber is the reason to add brown rice, remember that a traditional Indian thali already contains fiber rich vegetables, fiber rich fruits, and fiber rich veggies, so adding more may cause discomfort.
   
   

3. Drink adequate water and include hydrating foods.
   
   

So, if I had to pick one, I’d say variety is the spice of life. Base your grain choice on your day, age, medical condition, gut health, and tolerance. You can rotate between white rice, brown rice, red rice, black rice, millets, or even alternatives like quinoa — known for its benefits such as plant protein and minerals.

And as always, do not overdo any one food even if it is very healthy. Include rice in one meal and roti or millet in another to maintain a balanced nutrition diet that includes whole grains, foods that are rich in protein, zinc rich foods, and other healthy foods.

Listen to your body. It will tell you if it is happy with the food you are providing i

DOES YOUR KID NEED TO GO ON A "DIET"?

What if I told you everyone is or has been on a diet? Does that sound like too much? Well, it's true. A diet is simply a variety of foods you regularly eat to nourish your body — essentially your everyday balanced diet. But today, the word "diet" has become synonymous with crash or restricted diets that are followed to reduce body weight.

Well, you might be knowing many adults who worry about their weight and, at some point or the other, have tried to go on a fad diet that's in vogue, often ignoring health guidelines and long-term health tips.

But what about kids? I get a lot of parents who worry about their child’s growing body weight and childhood weight patterns, and wonder if they should be on a "diet" too. You must understand that kids do not need to — and should not — "diet" this way.

Let's understand why.

All foods contain calories or energy. When you try to follow some restricted diet foods to lose weight by reducing calorie intake, you may lose body fat and decrease weight, but at the same time there is a very high chance that you are losing many essential nutrients.

Kids do not need to diet in this way. Unlike adults, kids are still growing and developing. During this time, kids need a variety of healthy foods, including healthy foods protein, to support proper growth and development. Some kids are overweight, but even overweight kids can improve their health simply by eating balanced diet foods and being more active.

Being overweight can cause health problems, but kids may hurt their health even more by doing something drastic, like skipping meals or deciding to eat only fruits. Such approaches go against basic healthy eating advice and long-term health guidelines.

Let's know what then can we do.

So — you are wondering, if kids don't need to diet, then how can they stay at a healthy weight?

All kids can benefit from eating a balanced diet and getting plenty of physical activity. This supports healthy childhood weight management without restriction.

Kids have a lot of choices when it comes to activity and exercise, which helps regulate body weight naturally.

Kids can also try to eat a variety of healthy foods, including home-style meals and simple healthy recipes rather than restrictive diet foods.

A balanced diet helps their body by giving it the right nutrients, energy, and protein — including healthy foods protein — needed for growth.

Avoid or restrict junk foods, keeping them for occasional treats, and instead focus on high energy foods, nutritious meals, and wholesome foods to make you gain weight in a healthy manner when needed.

Now you know what your kid really needs — a “good diet”.

This means a diet that is good and healthy, supports growth, includes balanced diet foods, and follows simple food tips and health tips rather than restrictions.

Do not hesitate to take help from your Nutritionist to plan a special diet — a balanced diet, filled with healthy foods, simple healthy recipes, and practical healthy eating advice — just right for your kid to get healthy and thrive.

HOW TO GET KIDS TO TRY NEW FOODS?

By Jennifer

As a mother we always feel it's important for your child to eat everything, especially foods that are healthy. Most often making kids try out something new in foods is a task, especially if your child is a picky eater or a fussy eater.

Preschooler not eating well is one of the most common concerns parents raise, often accompanied by statements like “my son is not eating anything.” This challenge is especially visible when planning meals for for two year olds, baby weaning food, or  for 3 year olds.

Picky eaters resist trying new foods. They eat the same food over and over and refuse to eat any other foods. This can make parents worry about whether their child is getting enough and balanced nutrition.

If a child eats fewer than 20 foods, they are considered to be “hyperselective.” Most often kids are hyperselective between the ages of 2 and 4 years and also sometimes between the ages of 5 to 7 years. 

If they eat the same thing every day for a long time, they will one day stop eating that food, which can limit their diet quite a bit. This is often when parents notice their child is not eating a variety of things.. It's like a developmental milestone they will go through.

So, here are some tips that will help you to get your hyperselective child to try new foods.⠀⠀⠀⠀

1.

Understand what's their food preference. Eg. If crunchy savory is the food preference for your child, let's start by adding a new food which is made salty and/or crunchy.
Basically if your child only loves eating crunchy foods, you should avoid trying to get them to eat a sweet potato mash. Let's try instead a crunchy, salty sweet potato chip (fried or baked in an oven) that meets some of their preferences. This approach works well for fussy eaters.

2.

Similarly if we go by their color preference; if they love orange colored soft, and warm-temperature foods - why would we start with a cool carrot stick? Why don't we start with a soft, warm gajar halwa! This makes introducing new things to eat less overwhelming.

3.

Try the partitioned thali strategy for your child to expose them to new foods without overwhelming them. The idea is to have each food item in various slots. Keep the most loved food item in the biggest slot and the least loved or the new food in the smallest slot. This strategy works well for children who are not eating varied foods and rely heavily on familiar snacks to eat.

4.

You can also get creative in the ways you present the food to make it more attractive to your child. For example, say your child has eaten a simple pancake daily for breakfast every morning, but now they refuse to even hear about it. You can offer them pancake topped with apple slices and banana slices placed like a smiley. This helps normalize healthy foods in a fun way.

5.

Allow them choices. While going shopping, ask your child do they want something, maybe something he/she loves and something he/she is willing to try. This builds autonomy, especially during early weaning food stages.

6.

Cook with them, i.e. involve them in the meal prep by giving them tasks they can manage. Eg. Sieve flour or whisk eggs. Prefer it to involve the new food you want them to try. This is especially useful for toddlers transitioning from baby weaning food to regular meals.

7. Let them set the table the way they want ie let them decide the crockery and cutlery. Let them serve the foods.

Use positive language when encouraging your child to try out a new food. Eg. Instead of saying, "Try this food, it's good"; try saying, "I am not forcing you to eat this, but at least see what it looks like, how the texture feels and what are the health benefits and decide."

Children have to try a new food 8 to 15 times before they can decide if they like it and are ready to try it and make it a part of their daily diet. Be patient and don’t give up trying!

If they do not try out the new food, it's alright. Don't be dejected. Try again and again. It’s important to expose your child to the new food at regular intervals, especially when building long-term healthy eating habits for 3 year olds.

As a parent you should be offering foods that are healthy consistently. Also your child has the choice to eat a new food or not.

Use the above tips, and see what works for you and your child!