Nutrition Recommendations – Fiber
We continue a multi-part series on nutrition this week, specifically regarding vitamins and minerals. These dietary elements are a very important part of your child’s growth, and while a varied diet can be difficult with picky eaters, hopefully this series will help you understand why it is important to keep fighting for healthy food choices for your child.
Today we discuss fiber.
What does it do for your body?
Fiber is a carbohydrate that is vital for good digestion. It comes in two forms: soluble (dissolves in water) and insoluble (does not dissolve in water). Both kinds of fiber are important. Soluble fiber helps to lower cholesterol and stabilize blood sugar, while insoluble fiber helps with constipation.
Diets high in fiber are beneficial in several ways. It helps the body feel full, and keeps the digestive tract moving. Foods in which fiber is found are also usually rich in other vitamins and nutrients that the body needs. Fiber-rich diets have been shown to prevent heart disease and diabetes, and may lower the chances of certain types of cancers.
Where do you get it?
- Vegetables such as cauliflower, broccoli, celery, potatoes, carrots, asparagus, cucumbers, squash
- Fruits such as apples, oranges, tomatoes, dates, raisins, grapefruit
- Beans/lentils and peas
- Nuts and seeds
- Fiber-rich whole grain cereals, breads, and pastas.
Learn to read nutrition labels on foods, and look for foods that have a “dietary fiber” listing of at least 3-5 grams per serving.
It is always best to get nutrition directly from foods rather than from supplements. Sometimes it can be difficult to get picky eaters to ingest enough fiber, so be creative! Blend fruits into smoothies and vegetables into pasta sauces. Choose whole-grain pastas, cereals, and breads. Give apple slices or celery sticks with peanut butter (if not allergic). Mix chopped fresh veggies, seeds, or nuts into salads. Add raisins and chopped dates to yogurt.
How much fiber does my child need?
Fiber needs differ based on age. A simple rule of thumb is to add 5-10 to your child’s age. For example, a 5-year-old would need 10-15 grams of fiber daily while a 15-year-old would need 20-25 grams daily.
Is too much fiber dangerous?
An excess of fiber in the diet, or increasing the amount of fiber ingested too quickly, is not dangerous but can cause discomfort. Usually this is in the form of abdominal pain, bloating, gas, and diarrhea or constipation. This can be relieved by increased water intake, exercise, and brining fiber intake back down into recommended levels.
Final thoughts
The diets of American children are often carb-heavy and provide little fiber intake. It is necessary for gut health to try to incorporate fiber into the weekly diets of both children and adults. If a particularly picky eater refuses, it is okay to use a supplement that follows daily intake recommendations. The important thing is to keep trying!
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