What Should A Constipated Kid Eat?

I hear many parents complain their kids poop too firm or too soft. Constipation and diarrhea can be troublesome no matter what your age, as well as an indicator of how well your body’s immune system is working. 70% of the body’s immunity starts in the gut, and with the intestine then colon on down the path, making some observations about poop can be some of the first signs that’s something is not right in the body. On the loose side, it could be a food allergy, and on the firm side, it could be a build up of toxins trying to make their way out.

I’ve been reading 101 Optimal Life Foods by David Grotto and zeroed in on the constipation and diarrhea sections. Kid Appeal readers know all to well the high esteem I hold for Dave’s previous book, 101 Foods That Could Save Your Life, which is a must have for food geeks, and immensely helpful when looking for ways to make food relevant for kids.

According to Dave, here’s what you should be feeding your kids if they are suffering from constipation. Just to be clear, Dave doesn’t specifically target kids in his book, I’m not trying to put words in his mouth! All of the foods he lists are real food, and are good for all ages. In many cases your child may find natural relief. Decisions as to whether to remove your child from medications that treat constipation should be reviewed with your doctor.

Foods for Kids with Constipation to Eat (adults too!)

Whole Grains
– teff, wheat, oats, barley, rye, millet, buckwheat, spelt, sorghum and corn
Fruits – fresh and dried, apples, oranges, pears, strawberries, apricots, dried plums, dates, figs, raisins, cranberries, currants, kiwis, grapes, grapefruit, peaches, raspberries, blackberries, passion fruit, guavas, avocados, mangoes, blueberries, and persimmons.
Nuts and Seeds
– flaxseeds, sesame seeds, almonds, pecans, pistachios, & hazelnuts
– dried beans, carob, lentils, carrots, broccoli, beet, artichokes, cauliflower, fennel, pumpkin, spinach, potatoes and sweet potatoes.
- (contain healthy bacteria necessary to promote frequent bowel evacuation) yogurt, kefir, sauerkraut, kimchi, unpasteurized miso.
– (help create favorable environment for probiotics to take hold) are found naturally in whole grains, bananas, honey, onions, leeks and artichokes.
– Don’t forget to increase water intake when fiber intake goes up. Without the water the fiber may not help. Increase fiber slowly, 3-5 grams per week.
Exercise –
Studies show that lack of exercise is also a common contributor to constipation. An hour or more per day of active play should do the trick.

What not to Eat
Dave says those suffering from constipation should limit refined and processed foods, along with cheeses, meat and eggs and beverage containing caffeine. One common culprit is processed cheese found on cheese flavored snacks and packaged mac-n-cheese. I’m not saying you have to remove these from the diet completely, but if packaged snacks and dinners are the norm, your loved one may improve a lot by significantly reducing their intake of these foods.

While loose bowels are more often linked to milk allergy one study written about here by Dr. Greene suggests a link between unresolved constipation in kids and a milk protein allergy. You could try coming off milk for two weeks to see if constipation clears. I wouldn’t suggest a soy milk as he does to replace cow’s milk, but you could try an unsweetened nut or rice milk.

Constipation Plays A Role in Finicky Eating
If you’ve ever suffered from constipation you know you often feel bloated and crampy. These sensations can really be an appetite suppressant. Unless a kid is tempted by one of his favorites he may be disinclined to eat up, especially at dinner when the menu might contain unfamiliar items. If your picky eater is also routinely constipated, get the constipation cleared up, and then work on introducing new foods to the diet. I suspect when bloating and cramps are gone and appetite is in play, your thought-to-be picky eater will accept many new foods.
Kid Appeal Tip: Use the urge!! Eating stimulates messages to the brain about poop. If there is poop in the colon ready to be eliminated, the urge to poop message will be sent to the anus. If you live with a toddler you’ll recognize the meal time urges! Potty sits right after breakfast (even for older kids) can start a lifelong and convenient habit of eliminating before school. Delaying a potty trip means that water is being absorbed in the bowel, leaving the stool to dry out. Create good habits with potty training kids, let them poop in public toilets! I know, I know. It’s unfun and often unsanitary to wait for a kid to use the toilet at a restaurant or at target. Asking kids to wait until they’re home can create a life long habit of preferring to go at home. Poop needs to get out, let it out! Even if its in a gross public toilet or at school. Better to get hands a little dirty than keep toxins inside the colon. Constipation can start for kids who get enough fiber, water and exercise but have a history of holding the urge.

Stay tuned for a review of 101 Optimal Foods and a chance to win a copy!

122 thoughts on “What Should A Constipated Kid Eat?

  1. We had an awful time with our daughter's constipation when she was a toddler, but we really did not want her to have to take some sort of medication to correct the issue. Trying to find a natural solution is what actually brought us to our current nutrient-dense diet. We did exactly what is mentioned by Grotto – cut out meat, cheese, and processed foods. And even though we were already eating only whole grains, we limited those as well. Once our family was eating lots of vegetables, fruits, nuts and beans, the constipation issue was solved. AND, we noticed health benefits for all of us.

  2. hannah- thanks for telling your story. i've read other sources that suggest vegetable, fruit, bean fiber to be superior to that of whole grains. reader should take note that not all experts agree that the fiber in whole grains is as effective as fruits/veggies. if grain fiber is the only thing you've been increasing you might get a bigger bang for your buck with beans, vegetables and fruits.

  3. Jenna,
    Thanks for encouraging parents to help their kids develop a lifelong habit of ASAP elimination! I don't know where I missed the memo as a kid, but somehow, I ended up as an adult with major stagefright on the public elimination front, and have paid a heavy price with constipation, bloating, and (eek! can I say this here?) early onset hemmroids (by early I mean age 22). Even my college dorm bathroom was anxiety-inducing…ever held it from Thanksgiving to Christams? I have. So thanks again for spreading the word!!

  4. I started hiding vegetables, nuts and seeds in foods I know my kids will eat such as muffins. As soon as they were not aware of what they were eating it became much easier to get them to eat a healthy diet.

  5. Sadly constipation is a huge problem with many kids these days and I contribute it to 3 reasons.One the lifestyle where there is no play and exercise fr children,imbalanced diet with less of fiber and fluids and thirdly stress.

  6. Not true My son was fully Portu Resines and got constipated once and os afraid it os going to hurt everytime… And everytime he holds ir for days and poops he says it doesnt hurt

  7. My son was sooo constipated that we did not sleep for 2days, gave him all-bran for breastfast, mango as mid morning snakc, avocado and banana mix for lunch and sweet potato for dinner. The next morning, he ran to the bathroom and did his business freely.

    • how old is your child? mine is 6 and is VERY picky…I am going to try what you tried with your child, and hope it works…good luck to you.

  8. my son is sooo constipate he is on liquid parifin but he still wont use the toilet at school so he is being bullied

  9. Hi Isa,

    That’s so sad! If I were you, I’ll call the attention of the teacher.

    Anyway, about poor digestion, I think probiotics do work and it is safe. There’s this drink by Dulcolax that is also proven to be effective. I’m just not so sure if there’s a children version of the said laxative.

    Check it out on your nearest drug store.

    Thanks a lot!


  10. My son is 6, and will not go on the potty to do #2. He will pee just fine. He will only go in his underwear. He has been teased about it. Right now he is under the care of a GI doctor. She recommended a sitz marker test, which is 24 teeny tiny round soft plastic “markers” that he swallows. then an Xray on the 6th day to see how far they have move through his intestines. His were ALL in his rectum on the 6th day. Therefore, another test is warranted but now, he’s on Miralax, dulcolax and the dr suggested mineral oil and an enema. He is really backed up. So, in another 2 weeks, we repeat the sitz marker test. and HOPEFULLY, all the above treatment will help move it through his bowels. If not, there could be a blockage. He has been SO good thru all of this, and I am so proud of him. I am hoping that all of the above suggestions I have just read will help. I plan to increase fiber and water intake. He doesn’t get a lot of fiber in his diet, but tomorrow we start fruit smoothies! He’s excited, I am excited! Let’s HOPE he drinks it. Good luck to EVERYONE going thru constipation in their child. It’s very difficult to deal with, and I know, we all just want our kids to be healthy and feeling good.

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  22. r?n ch?c ch?c nhát nh?c nh? ??n b?nh
    tr? th?i ai trong chúng ta ??u bi?t ??y là b?nh gi?ng, nh?ng ch? gi? d? ai c?ng hi?u bi?t tr??ng ph?t b?nh tr?.
    Th?m ch?y, nh?ng ng??i ??t b?nh tr? vày thi?u hi?u bi?t
    ph?t c?n b?nh nào mà l?i tho? b? sang tr?ng th?i kh?c “vàng” ???c
    ?i?u tr?ng tr? b?nh tr? phanh nh?t. n??ng c?y
    trên thu?c tính và trình di?n.# m?c tàu b?nh, tr? th?ng phân vào ti?n ?ánh 3 lo?i:
    tr? ngo?i, tr? n?i và tr? h?n t?p. trong bài
    bác vi?t lách sau ?ây chúng tui s? giúp danh thi?p b?n có cái mong t?ng quan l?i nh?t
    d?n b?nh tr? n?i, m?t lo?i tr? hoi có khó ch?u và hi?m cho ng??i b?nh nh?t.

    Tr? n?i là b?nh gì?
    Tr? n?i (Internal hemorrhoids): là b?nh mà
    c?c búi tr? kh?i hành t? nh?ng ?ám bù
    yên t?nh m?ch b? phình lên ? phía trong h?u
    môn ??ng trên ?àng l??c. B?nh tr? n?i ??t phân làm 4 v?i vàng lóng:
    g?p ch?ng 1: Búi tr? ph?ng lên song ch?ng sa
    vào ngoài. ? v?i vàng t?m nào là, ng??i b?nh có
    tr?ng thái b? tan ngày ti?t lúc ??i ti?n.
    C?p d?o 2: Búi tr? lâm ra ngoài ??i
    h?i ??i ti?n và vu?t ra th?ng b?ng khi
    v? ?o?n.ch?a bênh tr? ngo?i
    v?i ch?ng 3: Búi tr? r?i ??t ra ngoài ch?c ?a.
    ??n n?u dùng tay ?n ra. ch?a b?nh táo bón
    g?p t?m 4: Búi tr? lâm r?n ch?c vào ngoài
    h?u môn, s? d?ng tay l?n tr?n vào búi tr? l?i thòi ra.

    Tr? n?i tuy là b?nh hi?n tính, không nguy hi?m
    ??n tính m?nh mà l?i b?i vì xu?t gi?
    ? khu v?c “ng?m ng?m kín”, cu?ng cùng d? lý
    s?, trinh n? mà ph?n nhi?u nh?ng ng??i m?c tr? ??n gi?u gi?m b?nh và tr??ng ?o?n cú kho?ng cách s?a tr?.
    Ch? ch?c b?nh bi?n làm ch?ng nh?, hình h??ng l?n ??n ?? vi?c, cá s?ng bình th??ng và ho?t c?n “phòng the” thì ng??i b?nh m?i quách khám xét.
    h?i h??ng nà b?nh r?t khó s?a và ng??i b?nh s? l?m nguy tê ??t
    n?u nh? m?t s? ph?n b?nh lý l? ?ít – túc tr?c tràng hi?m
    nguy khác, th?m ch?y là ph?i s?ng chung v?i tr? n?i c? th? h?.

    chôm ph?m hoi b?nh tr? n?i :
    Th? ph?m gây b?nh tr? tuy r?ng ch?a th?ng thi th? ??nh tinh t??ng
    ràng và v?ng ch?c. mà nh?ng nhân t? sau ?ây ???c ngó nh? là
    nh?ng ?i?u ki?n thu?n l?i bi?u b?nh n?y sinh:
    Táo bón ho?c l?: ??n th?i nh?ng mô ? phía trong su?t h?u môn ??t th?i ph?ng ??y huy?t ?? giúp ki?m ki?m tra vi?c ph?t tiêu.
    ph?i b?n ng?i ho?c r?n quá lâu ch?p ph?t chi tiêu, s? ?? t?ng s?c
    ép ngóng v??t tâm và x? x??ng ch?u, làm cho các yên t?nh m?ch ? các ? ??ng trên ???ng l??c b? m?nh chung c? t?i tã lót và ph?ng lên, hoi vì v?y tr? n?i.
    thành th?, ??ng tác r?n lót b? táo bón và ?i t? kinh niên là
    thó ph?m ??u tiên gây vì v?y b?nh tr? n?i.

    ti?n thai và hoá con: Ph? n? ??a thai trong
    su?t 6 tháng chót thai k? c?ng d? m?c b?nh tr?,
    duyên do là vày l?c nh? th? thai nhi gây k? lên danh thi?p m?ch máu ?
    x? x??ng ch?u khi?n t?ng danh thi?p m?ch máu
    này b? giãn vào. Và ??ng tác r?n lúc ??m em r? là “c?n l?c” n?i danh thi?p m?ch máu nào là t?o thành búi tr?.
    ??n r?ng th?i b?nh tr? n?i trong su?t tr??ng h?c phù h?p nè
    s? t? b? kh?i sau nhút nhát ch?m d?t k? thai
    ??ng ho?c ng?i lâu ??n n?i: nhút nhát nghiên c?u áp l?c yên t?nh m?ch tr?, ng??i m? th?y r?ng áp l?c t?nh m?ch tr? là 25cm H2O ? phong ?? n?m, t?ng v?t (ng5) lên 75cm H2O ?
    t? th? ??ng hay ng?i. nên chi, t? l? m?c b?nh tr? n?i ? ngh? n?u
    ??ng lâu, ng?i giàu, v?ng ph?t l?i nh? th? d?i ký bàn gi?y, viên ch?c n?a dính líu, viên ch?c công s?, th?
    may, th? b?c tóc…cao h?n nh?ng ngh? khác.
    B?nh h?u môn – túc tr?c tràng khác: me b??u l?
    ?ít túc tr?c tràng, ung th? tr?c tràng, me
    b??u mi?n ti?u khung… ??i h?i l?n giàu th? chèn l?n và c?n tr? s? l?u thông
    su?t máu c?a c?c t?nh m?ch xung quanh quéo l? ?ít ?? bi?u danh thi?p t?nh m?ch nà c?ng phình lên t?o thành b?nh
    tr? n?i. trong su?t nh?ng tr??ng hi?p
    nè, tr? n?i xu? ngóng là tri?u ch?ng h?ng các b?nh trên,
    vì v?y h?i h??ng ?i?u tr?ng tr?
    min ph?i ?i?u tr?ng tr? duyên c? ch? ch? tr?ng ph?t nh? b?nh tr?.

    tr?ng tâm ch?a b?nh thu?c nam, s?a b?nh Tr? N?i kh?i
    ??t, giò tái phân phát ph?ng phiu 100% Th?o d??c t?
    ? C?n c? ch?ng ?? b?nh nh?ng mà tr?ng tâm s? giàu ph??ng án ?i?u
    tr? h?p nh?t cho lùng b?nh nhân.
    ? ?i?u tr? tu?n tra 100% Th?o d??c t? nhiên : An rành
    – D? s? d?ng
    ? th?i kì ?i?u tr?ng ph?t b?nh Tr? N?i :
    nhàng nhàng d?o 30 ngày.
    B?nh tr? n?i giàu nh?ng tri?u ch?ng gi?ng?

    ch?y ti?t là tri?u làm ch?ng có s?m nh?t và ??n g?p nh?t ? trên d??i 1 và 2.
    Tri?u ch?ng này ??n r?ng r?t th?m l?ng
    và ng??i b?nh ch? phân phát bây gi? ch?c
    ch? ngày ti?t ng?m ? gi?y r? ?âm
    ra n?ng l?n trong su?t ph?n tã lót tr?t ??i ti?n. Càng
    ph?t sau máu rã càng nhi?u và l?m th? tia, r? gi?t ho?c c?c c?n ngày ti?t ?ông.
    giàu tr??ng thích h?p ng??i b?nh ph?i phai v?i vàng c?u vày
    ch?t th?t ti?t quá l?m.
    sa búi tr?: Xu?t hi?n ? tr? n?i lóng 3, sau tri?u làm ch?ng
    tan huy?t và ng??i b?nh s? nhi?u c?m giác t?n t?i d? ph?t ? l? ?ít.
    ??i h?i ??u, sau M?i dò ?i ngoài ng??i b?nh s? th?y l?m ??n thi?u gì nh? l?i vào ? l? lã h?u môn và nhi?u d?ng t? tu?t
    ra ??i h?i ?i ngoài khúc. Càng v? sau vô kh?i l?i ?ó càng l?n lên và ch?ng t? s?t ra sau lót ??i ti?n n?a mà l?i n?u s? d?ng tay nhét ra.
    rút c?c ti t? l?i ??y s? sa r?n ch?c ra ngoài h?u môn.
    Ngoài 2 tri?u ch?ng trên, ng??i b?nh s? th?y ?au, ng?a
    và ?m ??t ? ?ít v?c nói quanh l? ?ít.
    ?au nhi?u ??i h?i ng?i và chuy?n di.

    Bi?n làm ch?ng c?a b?nh tr? n?i
    B?nh tr? n?i ph?i giò ???c phân phát hi?n và ?i?u tr? k?p th?i s? gây vì th? nh?ng bi?n ch?ng nghiêm tr?ng
    và nguy hi?m nh?:
    – T?c m?ch:
    Th??ng x?y ra ? tr? ngo?i h?n tr? n?i.
    giàu d?ng là v? tan v? yên t?nh m?ch ho?c vày hi?n nay tuy?t nhiên ?ông ti?t trong su?t d? huy?t qu?n. nhút nhát chi?u l? ?ít s? th?y búi tr? có
    màu bò xanh, kích t?c to h?n h?t ??, chèn vào ch? c?ng
    m?ng và ?au rát. Ng??i b?nh s? ch? d? ch?u gi? d?
    ???c r?ch l?y c?c súc máu ?ông ra.

    – Ngh?t:
    l?m tr?ng thái ngh?t 1 ph?n ho?c t?t c? h?u môn.
    X?y ra khi búi tr? n?ng vòng tr? xa r?n ch?c vào
    ngoài khi?n huy?t m?ch bi ngh?n và hoi phù
    n?i, vì ch?ng ?ó không th? t? b? th?t l?i ra
    trong su?t tim h?u môn ??ng. tã lót th?m nhà
    tù s? th?y m?t ngoài h?ng mi?n da quanh
    quéo ch?n ngh?t nhi?u màu xám, m?t trong su?t là niêm m?c
    màu nâu ??, s?ng n?, t?n m?n nhi?u nh?ng n?t xám r?i là vì ch?ng
    xu?t bây gi? bây ch? tuy?t nhiên ho?i t?.

    – Nhi?m khu?n:
    ??n là viêm k?, viêm m?c, polyp l? ?ít, n?t k? h?u môn….
    ch?p b? nhi?m khu?n ng??i b?nh s? nhi?u c?m giác ng?a ngáy hay rét rát.

    ??i h?i th?m khám ng??i b?nh s? ch? r?t ?au, c? vòng h?u môn thít chém ??p, giãn n? b?i.

    chi?u h?u môn ch? các m?c phò nài s?ng to, màu tr?ng, danh thi?p
    k? n?m gi?a c?c búi tr? b? loét c?n và giàu màu
    Trung tâm t? v?n và s?a b?nh thu?c nam, ch?a b?nh Tr? N?i kh?i ??t, ch? tái ph?t c? 100% Th?o d??c t?
    nhiên :
    Cách s? d?ng Thu?c : k?t h?p 2 lo?i thu?c : Thu?c Cao và Thu?c bao trùm vào
    huy?t bách h?p ( thót ??nh ??u) .
    Th?i gian ?i?u tr?ng tr? b?nh Tr? N?i Trung bình t? b? 20 ??n 30 ngày.

    1. Thu?c Cao :
    – M?i gi? h?n ?? trình ?i?u tr? g?m giàu 2 m?u cao.
    m?i m?t kho?nh phân 15 ph?n s? d?ng bi?u 15 ngày ?i?u tr?ng tr?.
    m?i m?t ngày 2 – 3 dò.
    – Hòa ra n??c ?m r?i u?ng ( sau t?p)
    2. Thu?c ??p thót m?m ??u ( Huy?t Bách h?i) :

    – Thu?c phanh ch? bi?n t? b? Th?o d??c búng báng :
    c?n b?o cai qu?n trong su?t ng?n keo ki?t ph?
    m?i m?t li?u trình thu?c trùm : b?nh nhân ?i phân làm
    10 ph?n kè rau. m?i m?t ph?n s? d?ng t?ng 3 ngày ?i?u tr?ng ph?t.

    – Cách s? d?ng : bao trùm thu?c ra ph?n v?t trên ??nh ??u, m?t m?c l?
    1 kh?n nh?. m?i m?t ngày bao trùm 2 d?, M?i
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  42. Fluids and fruits are the key that to get rid of constipation. My daughter is seldom constipated even up until now. I make sure that my daughter has enough of waters and offer fruits every time before she is having meal, but I find that strange is her cousin who is the same age with my daughter and taking the same diet with my daughter but he still quite constipated. I have no idea what is going wrong but I am sure that it’s the physique problems.

  43. Waters and fruits don’t help in my case. My boy who is very picky on his diet. He only picks his favorite fried food most of the time. Even feed with enough of waters and fruits, but still nothing change. He has no pain when during bowel movement but this is the 5th day that he didn’t poop. I have also tried to cut down the fried food, but this makes him lose appetite greatly. Now that, we are taking the hard way to force him in taking some vegetables and fruits. Slightly better compared to previous.

  44. Diet is still the main issue that cause constipation. If you didn’t control your children’s diet, the remedies will not help in any situation. Try to visit some website that guide how to manage child’s diet. I think that would be very helpful for you and your children. There are also quite a lot of articles that guide you which foods are suitable to feed when children during constipation. You can refer to the food that listed above, very helpful though. By the way, I am a mother of 3 and I learn it by myself from online resources on how to manage their health. Hence, 3 of my children is seldom constipate nor sick.

  45. Forcing children to take vegetable it’s just not the proper way to stop their constipation. Instead, you should have looked for another way that can encourage your child to become a foodie and help them to establish a healthy diet, especially the food that rich in fiber which is good for constipation. Below is the link that can guide you how to train your picky eater into foodie.

  46. Health cannot be kept by force. You should have taken some natural way that is effective to control your child’s diet. Encourage, understanding and rewards are the helpful step for your child to become a foodie. It will take a long time to build up, you must not to give up easily. Meanwhile, you can try to feed some fruit juice to relieve the constipation problem. If he didn’t accept fruit juice, I would recommend you to try out Mamil formula as it contains of prebiotic which can help in preventing digestive discomfort and help to your child to build healthy gut, but it takes sometimes for you to see the result.

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  49. Right now my wife feel so dizzy when thinking about our kids constipation. Our son right now was 3 years old. Always got constipation. My wife asked from her mom what should we do to fix this issue. Her mom said to us to try out formula milk and give to our son. She said the most contained prebiotics in the formula was the best milk to prevent constipation. Maybe she was right because before this, my mom in law teaches biology at school. Hehe

    • I guess your mom in law was right. Haha. Because doctor said the same thing to me when I bring my son to the clinic because of constipation before. The doctor said prebiotics are very important for kid’s intestinal.

      • Yeah. Prebiotics have been important in formula milk ingredient. Do find formula milk with prebiotics. It will help your kid’s digest system. And can prevent constipation

        • I preferred Mamil for preventing constipation. Because of their prebiotics contained in its ingredient. Really work to make stool became soft and can promote good bowel movement for my kids.

      • Prebiotics can help to maintain a kid’s intestinal environment to make sure their digest system working well. It’s made up of many parts that all play a role in their overall health development.

  50. My elder sister’s children the age of seven, recently seems to intestines and stomach discomfort, My elder sister to let him go to the toilet,He doesn’t dare because he said he was very painful.I suspect that he suffers from constipation problem. This problem, I think he is very suffering! Excuse me, got what method can treat the constipation problem?

    • Why dont you go and seek for pediatrician since your sister’s child is suffering in terrible constipation issue. In my opinion, medication is the fastest way to solve any disease or discomfort. I believe that even constipation issue will also be solved easily. Besides, please dont forget to request from DOC regarding the cause of constipation in children as well as the way of constipation prevention in order to let your children get rid of constipation issue.

      • You can remind your sister to let her child to do more exercises and drink plenty of water, so that your child will not constipate easily. Besides, you can feed your child more fiber food.

    • I suggest that you can try to replace the current formula milk with Mamil. My neighbor’s child is consuming Mamil formula milk because her child used to suffer from constipation problems, after change to Mamil formula milk, problems has been solved. It is because of Mamil contains high level of DHA and 0% sucrose.

    • Is it really that so effective? then I want to call my sister to help her child to change to Mamil formula milk. Thank you very much.

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