5 Ways To Increase Your Child’s Fiber Intake One Bite At A Time
Did you know that constipation accounts for 5% of general pediatric visits and 25% of gastro pediatric visits each year? Often times children who are constipated also find themselves unable to explain or report their discomfort to their parent/guardians.
If your child complains of pain in their private areas, pain on their hip or on their back, they could be suffering from constipation.
There are many remedies for constipation to get things flowing once it is identified (psyllium husk, senna, prune juice, pear juice), but how do we go about preventing constipation from occurring again?
Here are 5 ways you can increase the fiber in your child’s diet in order to help loosen their stool and reduce their risk for constipation:
Increase hydration throughout the day
Staying hydrated is a key component to reducing risk for constipation and aiding the digestive system in proper flow. It is recommended that children drink the number of 8 oz cups of water equal to their age each day (example an 8 year old would drink 8 8oz cups equalling 64oz total for the day). This is a rough estimate and can be more or less depending on factors such as other drinks throughout the day, activity and temperature. If they are more active and sweating more they may need more hydration. The best way to maintain this level of hydration, I have found, is to customize the experience of hydration by providing your child with a water bottle of their choosing! An example would be an Elsa water bottle for a girl who loves frozen. This gets your child excited about hydration and allows for you to keep track of the ounces they drink each day.
Add a serving of vegetables to each meal
Every meal should include a serving of vegetables to increase fiber and micronutrients in your child’s diet. For the picky eaters out there, a good tip to include vegetables is to add fun sauces for dipping! You can also season the vegetables with salt and any other seasoning they may enjoy to enhance flavor and get them excited about eating their vegetables!
Include the skins of fruits
Although many of our little ones prefer not to have the skins, the skin of the fruit contains a great deal of fiber which can help in bowel movement regularity. If your child is willing to try the apple with the skin, a great way to introduce it is to have them bite the apple as a whole without cutting it up. They will feel more grown up eating the apple the way their parent/guardians do, it is great for dental health and they are getting a good serving of fiber.
Opt for high fiber carbohydrates
Monitoring the nutrition label and ingredients of the carbohydrates (breads, pastas, grains) you purchase will help identify higher fiber foods! Be aware that A 5-year-old should get about 10–15 grams (g) of fiber every day. A 10-year old should get 15–20 grams (g) of fiber a day. A 15-year-old should get 20–25 grams (g) of fiber a day. With those numbers in mind, compare to the items you purchase to see if you are reaching the average daily needs of fiber!
Get moving!
Exercise and movement is key for improving overall digestive system regularity.
If you are interested in learning more about ways to better balance your child’s diet and promote digestive system regularity, book a session with me today!