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Constipation in children, a problem worldwide and a cause of much distress to young sufferers and their parents, has an easy remedy that is both natural and inexpensive — vegetables and fruit.

This is the opinion of Jane Badham, dietitian and CEO of 5-a-Day for Better Health Trust.

Studies around the world show decisively that a healthy daily diet, including at least five servings of a variety of veggies and fruit each day helps to stave off a multitude of health problems including constipation, which can afflict children as young as one year old.

In Turkey, researchers have found that children who fall short of the required amount of vegetables and fruit in their diet — eating more low-fibre foods like bread, biscuits and macaroni — are more prone to childhood constipation.

In Canada, meanwhile, a study shows that the risk of suffering from severe inflammatory bowel disease can be reduced by 30 percent in children eating higher amounts of vegetable, and 60 percent in those eating higher amounts of fruit. Great news.

A healthier, happier baby

"Constipation not only compromises a growing child's health, but necessitates a high number of visits to the doctor, with costly expenses for the diagnosis and treatment," continues Badham.

"The benefit of providing a diet full of nature's gifts is a healthier, happier child with a fortified resistance to illness and obesity."

According to the 5-a-Day for Better Health Trust, the ideal intake for both children and adults is at least five servings of a wide variety of vegetables and fruit a day, including, say, an apple with breakfast (1), gem squash and peas with lunch (2), carrots and corn with dinner (2).

"It really isn't difficult to eat the 5-a-Day way, but it does require some commitment" says Badham, "but prevention is certainly easier than cure".

"Serving more than one vegetable at a time is a good way to increase children's intake, and there are great new recipes available to mask vegetable ingredients in cases where you meet with resistance."

"And remember that leading by example is best, so parents and caregivers should also tuck into their '5-a-Day'," says Badham.

"It will benefit themselves and their children, and set the pattern for a healthy family life."