How to Avoid Constipation Naturally

High fibre feijoa muffin recipe

I don't know about you but I am finding it really difficult to get fruit and veges into my kid's diet right now. I think it's because the 'easy fruits' of fresh strawberries, nectarines and plums are no longer in season and we are back to the old staples of bananas, oranges and apples.

Regardless of where your child is at with the toilet training journey, their diet totally matters.

Your child's digestive system is their 2nd brain. They need soluble fibre to absorb fluid making the stools softer and easier to pass. While insoluble fibre helps keep us regular as a 'bulking agent'. Your child needs both to avoid constipation.

Lots of kids do not eat enough fibre. This becomes an issue when kids are toilet training because they can hold on to poo waiting for the soft padded nappy that they are used to pooing in. 

This month, I would love to share some great ideas to encourage your child to have a great diet.

How many of these has child eaten last week?


  • Oats
  • Legumes - dried peas, beans, lentils
  • Vegetables - especially broccoli, Brussels sprouts, carrots, potato, kumara
  • Fruit – especially apples, pears, stone and berry fruit


  • Breads – mixed grain, wholemeal
  • Wholegrain cereals
  • Wholewheat pasta
  • Rice, especially brown rice
  • Corn, cornmeal, polenta
  • Fruit & Vegetables

If you have a kid who loves to snack, the trick to making it healthier is to switch out the common ingredients and add high fibre alternatives. In muffins, you can reduce some of the sugar by including fruit. If you are looking for some inspiration then look at these feijoa muffins from Wick Nixon.

Feijoas are a fruit that have a natural laxative in them making a super fruit to help keep stools soft and easy to pass. 

Light & Moist Bran Feijoa Muffins
View the cooking demo HERE
These deliciously light and fluffy feijoa muffins are a perfect way to up yours or your childrens fibre intake. Super simple and easy to make, they can be whipped up in a flash and make a great addition to your kids lunch boxes. Depending on what fruit is in season, the feijoa pulp can be easily swapped out with apple, blueberry, pear, banana or anything else you desire. The feijoa muffins are suitable to freeze.
Serves: 10-12 muffins
  • 1 c bran
  • ¾ c spelt flour
  • 1 t baking powder
  • ⅓ c coconut sugar
  • 1 t ground ginger
  • ¼ c currants
  • ¼ t salt
  • ¾ c milk
  • 1 t baking soda
  • 1 egg
  • 1 c feijoa pulp/stewed fruit
  1. Preheat the oven to 180 C. Prepare a 12 hole muffin tray with liners, or spray with oil. Alternatively, rub with butter to avoid sticking.
  2. Combine the bran, spelt flour, baking powder, ginger, coconut sugar, salt and currants in a bowl
  3. In a separate bowl, combine the milk, baking soda, egg and feijoa pulp and stir to combine.
  4. Pour the wet ingredients into the dry ingredients and mix until just combined.
  5. Spoon into a 12 cup muffin tray and bake for 15-18 minutes or until cooked.
 Allow to cool for 5 minutes in the muffin tray before transferring to a wire rack to cool completely.
  6. Serve for morning or afternoon tea or warm as a dessert with whipped cream or vanilla ice cream.
  7. Store the feijoa muffins in an airtight container in the cupboard or in the freezer.
For more healthy baking ideas or dinners for the whole family, have a look at Wicks Healthy Recipes on her Wicked Wellbeing website.

Feel free to share your high fibre recipes in our private Facebook group using the hashtag #recipes click HERE


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