Here’s a toddler constipation-friendly diet approach, focused on increasing Fibre safely and supporting healthy digestion:

1. High-Fibre Foods for Toddlers (Aim for 19 g Fibre/day for ages 1–3) Fruits (with skin where possible)

   • Pears, apples, plums, peaches, apricots

   • Berries (raspberries, blackberries especially high in fibre)

   • Kiwi (also naturally helps bowel movement)

   • Prunes & prune puree

     Vegetables

   • Sweet potato (with skin), butternut, carrots

   • Peas, broccoli, cauliflower

   • Green beans, spinach, zucchini

     Legumes

   • Lentils, chickpeas, black beans (mashed if needed)

   • Hummus on wholegrain crackers

     Wholegrains

   • Oatmeal/porridge (can add chia or flaxseed for extra Fibre)

   • Whole wheat pasta, brown rice

   • Wholegrain bread or wraps

     
     

2. Fluid Intake

   Fibre works best with enough liquid:

   • Water: offer throughout the day, especially with meals.

   • Small amounts of diluted fruit juice (prune, pear, or apple juice) can help.

   • Avoid too much cow’s milk (can cause constipation in some toddlers) — keep to ~350–400 ml/day unless advised otherwise.

     
     

3. Helpful Meal & Snack Ideas

   • Breakfast: Oatmeal with berries & a spoon of ground flaxseed.

   • Snack: Pear slices + water.

   • Lunch: Wholegrain wrap with hummus, grated carrot, cucumber.

   • Snack: Prune puree mixed into yogurt.

   • Dinner: Lentil & vegetable soup with wholegrain bread.

     
     

4. Other Tips

   • Encourage active play — movement stimulates digestion.

   • Keep a routine for meals and toilet time.

   • Introduce Fibre gradually to avoid gas/discomfort.