my LO is on solids but can't poop... HELP!

My baby girl is 5 months old and I've just started giving her solids. I know baby's can get constipated since they're now adding solids to their digestive system. But lately my baby has had a really tough time pooping where she pushes sooo hard and ends up spitting up milk from her nose and mouth. And not just that but only ends up pushing out a tiny little poop. Is there anything I can give her that will help her poop again?! I'd highly appreciate the help from you moms! 😫😌😓💩