You may have heard that eating more fiber is beneficial or already know it’s “good” for you. But what exactly is fiber, and why should we incorporate more fiber-rich foods into our kids' diets? This post delves into all things fiber, from its benefits to where you can find it.
The Benefits of Fiber
Gut Health
Most people know that fiber can help prevent or relieve constipation, but its benefits for gut health extend much further. Fiber increases the weight and size of stool while softening it, making it easier to pass. Additionally, fiber nourishes beneficial gut bacteria, normalizing bowel movements and maintaining overall bowel health. This, in turn, lowers the risk of hemorrhoids, diverticulitis, and colon cancer. For families with young children, managing constipation is often the most pressing concern.
Heart Health
High fiber intake is strongly correlated with a reduced risk of cardiovascular disease and stroke. Fiber helps the heart by lowering cholesterol levels and may aid in reducing blood pressure and inflammation.
Healthy Blood Sugar Levels
High fiber diets can slow the absorption of sugar, helping to improve blood sugar levels and prevent diabetes.
Maintaining a Healthy Weight
High fiber foods tend to be more filling and keep you satisfied longer. They are also typically less energy-dense, which can help prevent overeating.
Types of Fiber & Where to Find It
Soluble Fiber
Soluble fiber dissolves in water to form a gel-like material. It can slow down the passage of food from the stomach to the intestine, helping to lower blood cholesterol and glucose levels. Good sources of soluble fiber include:
- Peas
- Beans
- Oats
- Apples
- Citrus fruits
- Carrots
- Barley
- Psyllium
Insoluble Fiber
Insoluble fiber promotes the movement of material through the digestive system by holding onto water and increasing stool bulk. It benefits those who struggle with constipation or irregular stools. Sources of insoluble fiber include:
- Whole-wheat flour and whole grain products
- Wheat bran
- Nuts
- Beans
- Vegetables such as cauliflower, green beans, and potatoes
How Much Fiber Do Kids Need?
There are two sets of recommendations for kids' fiber intake:
- The Rule of 5 (American Academy of Pediatrics): Add 5 to your child's age to determine the grams of fiber they should eat. This is a good starting point for children who don't currently consume much fiber.
- Institutes of Medicine:
- Ages 1-3: 19 g
- Ages 4-8: 25 g
- Girls 9-18: 29 g
- Boys 9-13: 31 g
- Boys 14-18: 38 g
What Are Whole Grains and Why Are They Important?
Fruits, vegetables, nuts, beans, and whole grains are all sources of fiber. These foods are important for various reasons, and it's beneficial to consume a mix of different fiber sources. Whole grains are particularly noteworthy as they are often overlooked but are excellent sources of B vitamins, iron, selenium, copper, magnesium, and fiber.
A grain is considered "whole" if it contains all three parts of the original kernel: bran, endosperm, and germ. While packaging may state "whole grain," this only means the product includes some whole grain, without specifying the amount. The easiest way to ensure you're eating 100% whole grains is to buy the grain itself.
Different Whole Grains to Try
- Farro: Nutty and chewy, similar to brown rice. Sometimes called "funny rice."
- Wild Rice: Not actually rice, but an aquatic grass.
- Corn: Fresh corn is often considered a vegetable, but dried corn is a whole grain.
- Brown Rice: Versatile and pairs well with many meals.
- Oats: Available as steel-cut or rolled oats. Both are nutritionally similar, with steel-cut being cut with a steel blade and rolled oats being steamed and flattened.
- Barley: Hulled barley is minimally processed, while pearl barley is processed but still nutritious.
- Buckwheat: A seed from a flowering plant, popular in Russia and Eastern Europe. Despite its name, it is gluten-free.
- Millet: An ancient crop, providing more essential amino acids and calcium than most cereal grains.
- Quinoa: Also a seed, which should be rinsed before cooking to remove its bitter coating. Great for salads.
Cooking Times for Whole Grains
Whole grains can be intimidating if you don't often cook with them. But they are so versatile! Here's how you can serve them: Have them as a side at any meal. Add them to soups, or add them to salads. And one of my favorites nearly every week is to make a grain bowl (deconstructed for my kids)! See below for a list of cooking times that you can reference if cooking a new grain.
|
1 cup of grain |
Amount of water or broth |
Cooking Time |
Cooked Amount |
|
Amaranth |
2 cups |
20-25 minutes |
3 ½ cups |
|
Barley, hulled |
3 cups |
45-60 minutes |
4 cups |
|
Brown Rice |
2 ½ cups |
45 minutes |
3-4 cups |
|
Buckwheat |
2 cups |
10-15 minutes |
2-3 cups |
|
Bulgar |
2 cups |
10-12 minutes |
3 cups |
|
Cornmeal |
4 cups |
25-30 minutes |
3 cups |
|
Couscous, whole wheat |
2 cups |
10 minutes |
3 cups |
|
Farro |
4 cups |
45-60 minutes |
3 cups |
|
Millet, hulled |
2 ½ cups |
20 minutes |
4 cups |
|
Oats, steel cut |
4 cups |
20 minutes |
4 cups |
|
Pasta, whole wheat |
6 cups |
8-12 minutes |
Varies |
|
Quinoa |
2 cups |
12-15 minutes |
3 cups |
|
Rye Berries |
4 cups |
45-60 minutes |
3 cups |
|
Sorghum |
4 cups |
25-40 minutes |
3 cups |
|
Spelt berries |
4 cups |
45-60 minutes |
3 cups |
|
Teff |
3 cups |
Toast 3 minutes, simmer 15-20 min |
3 cups |
|
Wheat Berries |
4 cups |
45-60 minutes |
3 cups |
|
Wild Rice |
3 cups |
45-55 minutes |
3 ½ cups |
By understanding the types and benefits of fiber, as well as incorporating a variety of fiber-rich foods into your child's diet, you can help promote their overall health and well-being.