Carbohydrates Part 4: Digestion Heroes
“An estimated 95% of American adults and children are not meeting their daily fiber requirements, based on NHANES survey data from 2013–2018.”
This staggering percentage should alert us to take the steps to incorporate it into our diets. By neglecting such a beneficial component of our diet, we are actively missing out on its health benefits. But to understand why we should take action, it is important to understand what fiber is and how it can benefit us and our children.
What are fibers?
Fibers are a type of complex carbohydrate that the body cannot digest. This sets it apart from other macronutrients such as protein or fats as it remains intact in its journey throughout the digestive system.
Mainly known for its ability to help with digestion, fibers are an essential nutrient that can be found in a variety of foods such as whole grains and nuts.
Types of Fibers: Soluble vs Insoluble
Fibers can be split up into two main groups: soluble and insoluble fibers.
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Soluble
- Can dissolve in water and forms a gel-like material in the stomach that can slow down digestion
- Helps lower cholesterol and blood sugar
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Insoluble
- Cannot dissolve in water and supports the movement of stool through the digestive system and adds mass onto the stool
- Helps with constipation and low stool output
Benefits of Fiber for Children
In addition to learning what fiber exactly is, we need to understand the benefits of fiber for our children.
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Gut Microbiome
- Fibers play a crucial role in maintaining the structure and functioning of a child’s gut microbiome, the trillions of microorganisms such as bacteria living in the human gastrointestinal tract
- Therefore, a lack of dietary fiber in a child’s diet can lead to an imbalanced microbiome
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Constipation
- Worldwide, 30% of children continuously struggle with constipation, the “passing delayed or infrequent hard stools with pain and excessive straining.”
- Through insoluble fiber, the stool can move through the digestive system by adding support.
- Lowering Cholesterol and Blood Sugar
How much do your kids need?
So where to start? While knowing that fibers are good for us helps us understand why we need them, it is also good to see an estimate of approximately how much our kids need.
In this way, you can properly adjust meals as needed and learn of more ways to incorporate them into their dinner. Below is a provided table of recommended amounts based on age and gender:
Sources of Fiber for your Kid
Finally, after understanding what fiber is, how it is important to humans, and even how much our child needs, it is time to figure out where we can get this nutrient. And regardless if your child is picky with food, here are some picky eater friendly suggestions:
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Fruits
- Strawberries, apples, and even bananas offer up to 4.4 grams of fiber per 1 medium sized fruit
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Sweet Potatoes
- Whether it be mashed, cut into small cubes, or mixed in with other dishes, a cooked sweet potato can provide healthy amounts of fiber
- For example, a cup of mashed sweet potato is equivalent to 8 grams of fiber
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Whole Grains
- Grains such as barley or brown rice can help increase fiber intake by incorporating into meals
moüthfuel: The Proper Tool to Digest
Start your kid’s journey of simple digestion with moüthfuel! Packed with chia seeds, moüthfuel’s Classic recipe allows for healthy snacking with a fiber-filled kick that individuals of all ages can enjoy.
Containing 8 grams of dietary fiber, moüthfuel uses ingredients that taste and feel good as well as you can trust!