Skip The Miralax! Ease Constipation Naturally: What I Do at Home for Constipation

Constipation in kids can be frustrating—for both them and you! When it strikes, I turn to a few simple, natural remedies to provide quick relief and comfort.

My Go-To Remedies:

1. Hydrate, Hydrate, Hydrate!

   Water is key to keeping things moving. Often, constipation is simply a sign that the body needs more fluids. Water keeps the stool soft and easier to pass. Dehydration causes the colon to absorb more water from the stool, leading to harder, drier stools that are difficult to move.

   
   

2. Magnesium

   Magnesium can work wonders as a natural laxative and muscle relaxer. It’s a gentle way to help encourage regular bowel movements. By drawing water into the intestines, magnesium softens the stool and stimulates movement. It also relaxes the intestinal muscles, making it easier for stools to pass. There are many different forms of magnesium that can address varying severities of constipation. For my kids, I’ve only ever needed very mild forms—like Earthley’s Good Night Lotion, which contains magnesium chloride.

   
   

3. Mega Dose Vitamin C

   Vitamin C in higher doses can help soften stools and alleviate constipation. Bonus: it supports overall immune health! High doses of Vitamin C increases water content in the intestines, softening stools and promoting bowel movements. It also acts as a mild stimulant for the digestive system.

   
   

4. Belly Massage

   Drop a few essential oils and use a circular, clockwise motion on the belly. This can stimulate the digestive tract and help move things along. Massaging in a clockwise motion around the naval, follows the natural direction of the colon, stimulating movement in the intestines and promoting the release of trapped gas or stools. Note: It’s important to only use clockwise motions, as this is the natural flow through the intestines. Massaging incorrectly can have undesired effects.

   
   

5. Leg Exercises

   Try bicycle kicks or pulling knees up to the chest while lying on the back. Movements like bicycle kicks and knee-to-chest exercises engage the abdominal muscles, which can help stimulate bowel activity and encourage the movement of stools through the intestines.

   
   

6. High-Sugar or Naturally Active Drinks (Organic/Whole Food Preferred)

   Apple juice, pineapple juice, pear juice, or prune juice can help naturally soften stools. These fruits contain natural sugars and sorbitol, which draw water into the bowel for a mild laxative effect. Aloe juice can also be effective, as it contains natural compounds (like anthraquinones) that help stimulate the intestines. It’s best to use food-grade aloe juice in small amounts, as it can be quite potent.

   
   

7. High-Fiber Foods/Meals

   Include foods like whole fruits (with skins), veggies, oats, chia seeds, and whole grains to boost fiber intake. Fiber adds bulk to the stool and retains water, making it easier to pass. It also feeds good gut bacteria, promoting overall gut health and regular bowel movements.

   
   

8. Chiropractic Care

   Did you know that spinal misalignments can contribute to constipation? The nervous system plays a huge role in digestion, and when things aren’t aligned properly, it can slow down bowel movements. Babies spend months curled up in the womb, which can lead to tightness, misalignment, or restricted movement in the spine and muscles. Gentle chiropractic adjustments help release tension, support the body’s natural functions, and encourage regularity—all in a non-invasive way. Definitely worth considering if constipation is a frequent struggle!

Is It Time For Habitual Change?

The remedies above are excellent for occasional bouts of constipation in kids. However, if you find yourself constantly managing your child’s discomfort, it may be time to dig deeper into life habits. Chronic constipation often has underlying causes worth exploring:

• Diet: Is your child eating enough fiber-rich, whole foods? Are they getting too much processed food or dairy? Are they on a probiotic? (which is not always necessary 24/7 per se, but during active chronic constipation; I would definitely have my kiddo on one!)

• Lifestyle: Is there enough movement in their day? Physical activity is crucial for healthy digestion!

• Environment: Could stress, anxiety, or other external factors be affecting their gut health (e.g., potty training, a recent move, new sibling)?

Identifying and addressing the root cause can bring lasting relief and improve your family's overall wellness.

Something Just Isn't Right...

If you find yourself troubleshooting with no prevail, and have changed neccesary lifestyle habits... It is absolutely worth digging a deeper! Sometimes there’s more going on beneath the surface that needs to be addressed and supported.

Here are some deeper root causes of constipation in kids that are often missed in conventional care:

• Nervous System Imbalance

  If your child’s body is stuck in “fight or flight” mode, it can affect their ability to rest, digest, and eliminate properly. The vagus nerve plays a huge role in digestion, and when it's underactive (from stress, birth tension, or developmental factors), constipation can show up as a sign of nervous system dysregulation. Support here often looks like working with a pediatric chiropractor, craniosacral therapist, or occupational therapist trained in nervous system regulation to help the body shift back into a healthy “rest and digest” state.

• Tension from Birth or Body Misalignment

  Babies spend months curled up in the womb and may experience tightness or trauma during birth (especially with C-sections, fast labors, or vacuum/forceps use). This can create misalignment or body tension that disrupts the natural flow of digestion. Gentle pediatric chiropractic care, craniosacral therapy, or bodywork can help release that tension and improve bowel regularity.

• Genetic or Detox Challenges (like MTHFR)

  Some children have genetic variations (like MTHFR) that impact how well they detox or use certain nutrients. When the body struggles to clear waste efficiently, chronic constipation can be one of the signs. A pediatric functional medicine or naturopathic provider can run the right labs, assess nutrient needs, and guide gentle detox support that fits your child’s body.

• Gut Imbalances

  Yeast overgrowth, parasites, or even a lack of diverse gut bacteria can all contribute to sluggish bowels—especially if your child has had frequent antibiotics, reflux meds, or picky eating habits. Partnering with a holistic pediatrician, functional medicine provider, or qualified nutritionist can help identify the imbalance and guide a gut-rebuilding plan through food, probiotics, and targeted supplements.

• Food Sensitivities or Inflammation

  Even without a true allergy, certain foods like gluten, dairy, or soy can cause low-grade inflammation in the gut, disrupting digestion and bowel patterns. A functional medicine doctor, naturopathic doctor (ND), or registered dietitian experienced in elimination diets can guide you through safe food removal and reintroduction. In some cases, food sensitivity testing may help uncover hidden triggers and reduce inflammation.

• Thyroid or Metabolism Issues

  If your child runs cold, has low energy, dry skin, or is constipated often, it might be worth checking their thyroid or overall metabolic function. A pediatric functional medicine provider or integrative pediatrician can order the right labs and address subtle imbalances that may be slowing digestion.

• Toxin Load or Electrolyte Imbalance

  If the liver is backed up or your child isn’t detoxing well (due to low minerals, chronic toxin exposure—including mold—or past medications), it can affect the body’s ability to eliminate waste. Likewise, not getting enough key minerals like magnesium or sodium can affect gut motility. Supporting mineral balance and detox pathways is best done under the guidance of a holistic pediatrician, naturopathic doctor, or pediatric functional medicine provider who can assess needs and tailor a safe, gentle plan.

Remember: Every child is different, and what works for one may not work for another. Experiment to find the best solutions for your family, and don’t hesitate to seek advice if constipation becomes a persistent issue.

Got questions or need tips? Drop them below—I’m happy to help!

— Katelyn 🫶

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Disclaimer: This post is for informational and educational purposes only and is not intended to substitute professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read here. If you suspect a medical emergency, contact your doctor or dial emergency services immediately.