Consuming fibre rich foodsare beneficial to your child in many ways. This article explains more about the goodness of fibre.

There are two kinds of dietary fibres:

Soluble fibre that can dissolve in water. It is responsible for softening the stools and making them easier to pass.

Insoluble fibre that can’t be broken down by the human body. Hence, it passes through the gut, adds bulk to the waste and pushes it out.

Both kinds of fibre are essential for a healthy diet. Soluble fibre acts as a laxative and can reduce cholesterol levels while Insoluble fibre ensures a clean gut, aids weight loss and prevents digestive problems.

Diseases that can be prevented by good fibre intake

Cardiac problems: People who consume fibre-rich foods have their blood pressure and plasma cholesterol levels under control, which means they have lesser chances of developing cardiovascular diseases, hypertension and stroke.

Diabetes: Since fibre isn’t digested by the body, it doesn’t raise blood glucose levels, making it ideal for adults and children who have diabetes.

Obesity: Fibre delays the absorption of fats and carbohydrates, thus increasing satiety. This helps overweight children lose weight and normal children maintain theirs.

Gastrointestinal disorders: Daily fibre intake plays a key role in maintaining gastrointestinal health, preventing the onset of ulcers, GERD (Gastroesophageal reflux disease), diverticular disease and haemorrhoids.

Cancer: According to various studies, people who eat low-fat, high-fibre foods have a significantly reduced risk of colorectal adenoma, a kind of colon tumour. Studies also suggest that fibre may even carry away excess estrogens thereby reducing the incidence of breast cancer.

Good sources of dietary fibre

A study in the Indian Journal of Applied Research shows that of the top 12 types of food consumed by Indians, six completely lack in dietary fibre. This can be set right by including fibre-rich food in every meal.

A study in the Indian Journal of Applied Research shows that of the top 12 types of food consumed by Indians, six completely lack in dietary fibre. This can be set right by including fibre-rich food in every meal.

Some good sources of soluble fibre:

Legumes like lentils, peanuts and peas
Beans such as kidney beans and black beans
Oatmeal and barley
Apricots, grapefruit, mangoes and oranges
Brussels sprouts, sweet potatoes and turnips
Flaxseeds

Some good sources of insoluble fibre:

Whole wheat flour and wheat bran

Cabbage, lettuce, onion and bell pepper
Corn
Dry fruits like dates and prunes

Interesting ways to introduce fibre in children's diet

Children can start having fibre as soon as they start weaning. Remember to start with very small amounts. The daily recommendation of high fibre diet plan for children of all ages is as below:

5 to 11-year-olds: about 20g
11 to 16-year-olds: about 25g
16 to 18-year-olds: about 30g
Since children can be picky eaters, they often end up getting less than the required amounts of dietary fibre. However, with a little creativity on the part of parents, regular meals can be customised to include more fibre. Here are some options:

Fibre Snacks

Bake whole wheat or oat cookies
Keep cut fresh fruit and vegetable sticks on hand
Have portion-sized bags of unsalted nuts or seeds
Make popcorn or steamed sweet corn without adding butter
Top plain yogurt with fresh fruit
Instead of watery fruit juice, opt for smoothies with pulp.
Fibre-Rich Breakfast

Opt for whole grain to prevent overeating for the rest of the day
Make porridge using oats and garnish it with fruits and berries
For breakfast cereal, go for muesli or add dried fruit and nuts instead of plain cereal.
Make sandwiches using whole grain or multigrain bread
When making pancakes or waffles, replace plain flour with whole wheat flour
Make wheat or multigrain chapathi and dal or any vegetable of your choice

Fibre-Rich Lunch

Make salads by cutting fruits and vegetables into fun shapes
Make sure that the lunch box includes a fruit every day
When making pasta, opt for the whole grain variety
Make sambar/dal, loaded with green leafy vegetables
Flattened rice (poha) has high fibre content; so, use it as a snack topped with peanuts
Add chopped vegetables to scrambled eggs or paneer

Fibre-Rich Dinner
Substitute refined flour with whole wheat flour
Have pulses like chickpeas or kidney beans instead of meat
Try making one pot meals that include rice and vegetables or stuffed bread
Grate carrots into pasta sauces, sandwich fillings or gravy
Grate or mash vegetables and cooked beans to make patties or baked fritters

Risks of too much fibre

Sudden increase in fibre intake can cause bloating, stomach cramps and increased flatulence.
Fibre absorbs water; so, lack of sufficient water intake can worsen constipation.
While a high fibre diet plan is generally recommended for people with irritable bowel syndrome, some people may experience a worsening of this symptom as it becomes tedious for the already strained digestive system to breakdown fibre.

Too much insoluble fibre can make diarrhoea worse.

It is advisable to exercise caution when feeding infants green leafy vegetables, as it can cause loose stools. To ease the digestive system into digesting fibre, it is best to start with the juice of cooked green leafy vegetables.
With a diet rich in whole grains, pulses, fruit and vegetables, we can ensure an adequate intake of dietary fibre. This will not only help with easier bowel movements, but also improve our children's overall health and well-being.

Dr HemaPriya Natesan, a medical practitioner with a degree in Industrial Health.