21 Foods That Help With Constipation in Babies & Toddlers (Starting Solids + Baby-Led Weaning Guide)
- easydesiblw
- Apr 21
- 4 min read
If your baby just started solids and suddenly you’re dealing with constipation… you’re not imagining it.
This is one of the most common things parents run into when starting solids at 6 months, whether you’re following baby-led weaning (BLW) or a more traditional baby feeding schedule.
I get this question from parents in India, the US, and everywhere else — because constipation is just part of the transition to solid foods for babies 6–12 months.
And the fix?
It’s usually not medicine. Medicine for babies under 12 months of age isn't recommended anyway, nor is it safe to give in large amounts.
It’s fruits! Offered consistently, fruit can be a GREAT way for babies to avoid being constipated when starting solids.
Why Constipation Happens When Starting Solids
When your baby moves from:
breastmilk or formula → to solid foods for infants, their entire digestive system has to adjust.
This includes:
gut bacteria changes
fiber introduction
texture learning
new digestion patterns
So yes — during starting solids 6 months, it’s very normal to see:
less frequent poop
harder stools
straining
This happens whether you’re doing:
baby-led weaning in India
BLW in the US
or a mixed feeding approach
21 Foods That Help With Constipation (Baby + Toddler Friendly)
These are foods I recommend again and again for infant nutrition, toddler nutrition, and constipation in babies.
Fruits (High Fiber + Hydration = Your Best Bet)
1. Prunes
Your go-to for constipation relief in babies. Natural sorbitol helps soften stool quickly.
2. Pears
Great for baby's digestion — they are high in fiber and water while working as a gentle laxative.
3. Apples (Stewed)
Cooked apples support gut health for babies through pectin (a type of soluble fiber). Plus they're naturally sweet so it's perfect for babies!
4. Peaches
Soft, hydrating, and easy to digest - which makes them a great early food for babies 6 months and older.
5. Plums
Similar to prunes but milder — they provide support and help keep pooping regular and consistent for young babies.
6. Mango
Common in Indian baby food, it's rich in fiber, fats and enzymes.
7. Papaya
A staple in Asian baby feeding, it supports digestion naturally.
8. Ripe Banana
Fully ripe bananas help regulate digestion (unripe bananas can worsen constipation).
9. Watermelon
Its high water content helps keep the gut hydrated.
10. Kiwi
Is an excellent source of Vitamin C and great for toddler constipation because of it's high fiber content.
Vegetables (Don’t Skip These — They Matter)
11. Sweet Potato
One of the best first foods for babies it's soft, fibrous, and easy to digest.
12. Pumpkin
Hydrating and soothing, it's a great food for baby constipation relief.
13. Carrots (Well Cooked)
Adds fiber once softened, and a great addition to baby meal plans.
14. Spinach
Contains magnesium and fiber while supporting healthy bowel movement.
15. Zucchini
Light, watery and perfect for starting solids with baby.
16. Broccoli / Cauliflower
When cooked well, it supports gut microbiome development in babies.
Grains + Protein (Balance Is Key)
17. Oats
Top choice for high fiber baby food as it supports soft stools. It's also a great breakfast food!
18. Brown Rice (Soft Cooked)
Is a gentle fiber source and a grain that can help with constipation when served with yoghurt or daal. It's a nutrious grain to include when planning baby meal schedules.
19. Lentils (Dal)
Staple in Indian baby food recipes, full of fiber and protein.
20. Chickpeas (Chole)
Supports digestion when introduced slowly and cooked properly.
21. Beans (Rajma, Black Beans)
High in fiber, which makes it a great option for toddler nutrition meal plans.
How to Serve These Foods (By Age)
6–9 Months (Starting Solids Phase)
At this stage, keep things simple. Offer all of the above constipation-friendly foods as:
purees
mashed foods
soft steamed textures
Even with baby-led weaning, foods must:
pass the squish test
be soft enough for safe swallowing
The key is to focus on exposure to a wide variety of constipation-relieving foods and not quantity.
9–12 Months and beyond (BLW Progression)
From 9 months onwards, babies start to develop the pincer grasp. We want to encourage that by offering bite-sized foods to the baby. But still making sure they pass the squish test!
Now you can:
offer bite-sized finger foods. Here are some examples.
offer different textured foods such as wet foods, dry foods, slippery foods etc.
build balanced meals, making sure to include iron-rich sources of food.
This is where baby-led weaning recipes really come into play.
The One Thing I Always Tell Parents
Don’t just give fruit as snacks. Offer fruit WITH meals! Here's a post where I talk about this in more detail.
Even if it’s just:
a few slices of pear
some papaya
mashed prunes
This helps with:
digestion
fiber consistency
regular bowel movement
Quick note on sugar spikes (important for toddlers)
Fruits like:
mango
watermelon
are higher glycemic.
If eaten alone they can lead to blood sugar spikes faster. And when toddlers eat a lot of it, that's when you get super hyper toddlers which then have an energy crash later and you get meltdowns.
But when fruit is paired with:
carbs (oats, rice, roti); and
protein (dal, yogurt, eggs)
You get:
slower digestion
better energy balance
improved toddler emotional stability
Common Constipation Mistakes (I See This Daily)
Too many low-fiber foods (refined carbs)
Not enough water
Over-relying on bananas
Not offering variety
Expecting quick fixes
Constipation doesn’t get fixed overnight.
Just remember that your baby’s gut is learning and growing. You need to let their body learn how to digest different foods.
You don’t need:
special products or medicines for constipation
expensive foods to help with constipation
complicated meal plans - just focus on hydration!
You ONLY need:
consistent exposure to hydrating foods at each meal and throughout the day
balanced meals that focus on protein, fiber and micronutrients
PATIENCE
If your baby is constipated, it doesn’t mean you did something wrong. It means their body is adjusting. Keep showing up. Keep offering the right foods. Keep it simple.
Because feeding your baby isn’t about perfect meals.
It’s about consistency over perfection.
