Healthy habits: Boosting fiber in your child's diet

(ARA) - With a looming childhood obesity epidemic, many physicians and dieticians are emphasizing the importance of fiber in children's diets. According to the American Academy of Pediatrics, children who eat plenty of fiber are less likely to develop obesity, heart disease and gastrointestinal problems, including constipation.

Still, a recent Kellogg Company study showed that nine out of 10 children do not get enough fiber in their diet. And for the 4.3 million kids with food allergies, getting the daily recommended amount of fiber can be even more challenging.

Fiber basics

A good guideline for children is to use the "Age Plus Five" rule to calculate the daily grams of fiber needed. For example, a 4-year-old should eat 9 grams of fiber per day.

So where will all this fiber come from? Fiber is the part of fruits, vegetables, and grains that is neither digested nor absorbed by our digestive system. There are two types of fiber, soluble and insoluble, and it is important to get both types in your children's diets.

Insoluble fiber, which is mainly found in cereal or whole grains, promotes overall gut health and is helpful in preventing constipation. Soluble fiber, found mainly in fruits and vegetables, helps lower cholesterol levels and slows the body's absorption of sugar.

Most fiber-rich foods contain both insoluble and soluble fiber, so if you feed your children a wide variety of high-fiber foods throughout the day they should be able to meet their daily requirements.

As a rule of thumb, foods are considered to be good sources of fiber if they have at least 2.5 grams or more per serving. Good sources of fiber include fruits like apples and bananas; vegetables such as corn, peas or spinach;lentils, beans and other legumes; and breads or cereals that contain whole wheat or multi-grains.

Fiber and food allergies

If your little one has food allergies, getting the recommended amount of fiber can be even more challenging because their diet is restricted. Fiber-rich foods that are unlikely to be allergenic include apples, pears, melons, carrots, potatoes, broccoli, green beans, pumpkin and zucchini.

"Fiber is particularly important for children with food allergies and related gastrointestinal conditions," explains registered dietician Steven Yannicelli, Ph.D., vice president of medical and scientific affairs for Nutricia North America, manufacturer of Neocate. "Studies have shown that fiber has numerous healthful benefits, especially for those suffering from constipation which may be found in children with food allergies."

If your child's food allergies restrict his or her fiber intake, an elemental formula with added prebiotic fibers, like Neocate Junior with Prebiotics, can help to meet daily requirements without the risk of an allergic reaction.

Prebiotics are a special type of soluble fiber which nourishes the friendly bacteria present in the gut. Supporting the growth of good bacteria helps clear out the bad bacteria, because the two compete for food and shelter in the GI tract. Prebiotic fibers provide a good source of soluble fiber to help maintain regularity and gastrointestinal health, and support a healthy immune system.

Increasing fiber intake

If you find your child is not meeting his or her daily fiber recommendations, be sure to increase the amount gradually. Suddenly increasing fiber in large amounts can result in some discomfort, such as cramps, bloating and gas.

Also, be sure your child drinks plenty of water. Otherwise, fiber may actually contribute to constipation rather than preventing it.

By getting your child to eat a wide variety of fiber-rich foods, you will help promote a healthy habit that will likely continue later in life.

For more information on nutrition for children with food allergies, visit foodallergyliving.net.

Courtesy of ARAcontent


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