When it comes to your child's diet, fiber is a very important nutrient. Consuming dietary fiber has numerous benefits, including contributing to the healthy functioning of the digestive system and preventing constipation. However, the benefits of fiber consumption do not end in our digestive system. Many other diseases, including the risk of heart disease, are higher in those who do not consume an adequate amount of fiber, and fiber consumption also affects blood sugar levels.

What are fibers good for? – Benefits of fiber consumption

Fibers are plant-based carbohydrates, and there are two types: water-soluble and water-insoluble fibers. Both types have different functions. Water-soluble fibers have a beneficial effect on the gut flora, as they feed the beneficial bacteria of the gut flora during fermentation. Such ingredients include: oats, peas, lentils, chickpeas, apples, beans.

Insoluble fibers are not absorbed in the digestive tract, and another characteristic is that they cause a feeling of fullness, e.g., whole grain products, bulgur, couscous, durum pasta.

Regardless of the type of fiber, daily consumption is essential, but ensure adequate fluid replacement due to the water-binding properties of fibers.

 

 

Children aged 1 to 3 years are recommended to have a daily intake of 19 grams of fiber, while for older children aged 4-8 years, the goal is 25 grams per day. This may seem like a lot, but if you eat a varied diet and prioritize whole foods, including grains, fruits, vegetables, and beans, you can reach the goal more easily than you might think.

What to do if your child is picky?

Fiber is usually found in whole grains, legumes, fruits, and vegetables. Don't worry, the above list may include several ingredients that your child won't eat. Due to picky eating, achieving the daily fiber intake goal can be more difficult. However, the good news is that children generally accept multiple servings of fruit much more easily than, for example, vegetables. Fresh fruits are great sources of fiber, e.g., one cup of raspberries contains 8 grams of fiber, which is almost half of what a young child needs in a day.