Questions/Answers: The Facts about Fiber and Our Children

What's the most neglected nutrient? It's not calcium. It's not iron. It's not even zinc. The most common nutrient missing from our children's diet is fiber. The American diet consists mostly of processed food. Unfortunately, during that process fiber is removed. Read further to learn about fiber and why it's important for your child, now.

What is fiber? Fiber is any material present in food, which is unable to be absorbed by the human body. There are two types: soluble and insoluble. Soluble fiber is absorbed water and is best known for its ability to expand and remove excess cholesterol. While insoluble fiber, is regulates the rate food passes through the intestines.

If fiber doesn't contain any calories, what's the point Unfortunately, fiber doesn't contribute any calories to your growing child's needs. Nor does it contribute any vitamins or minerals. However, fiber does have a big responsibility. Fiber's responsibility is to regulate your child's digestive system, by promoting movement and cleansing. This process also contributes to keeping cholesterol and sugar levels low, as well as lowering your child's risk of cancer.

They're kids, let them enjoy their cookies and cake. Why so early? It's important to teach children early good eating habits. By promoting foods with fiber early, children are more likely to carry this habit into adult, therefore increasing their chance of a healthy lifestyle. In addition, fiber helps fill you up. If children learn to eat more fiber, in adulthood they will be less likely to be obese.

What are five ways to boost fiber? Read labels. Look for foods that have at least 3 grams of fiber per serving on the label. Feed them more fruits and veggies. Introduce foods such as broccoli, apples, orange, nectarines, green beans, etc. Drink orange or grapefruit juice with pulp in it. Use brown rice instead of white rice. Remember, the more food is processed the more fiber is removed. Use more whole grain cereals, noodles, and breads. Forget the cereals with cartoon characters; try those healthy cereals on the top shelf. Plus, next time you go to the grocer, check out the whole grain spaghetti, for a new type of meal for your children. (Hint: choose different color spaghetti with tomatoes or spinach it your children may enjoy the different colors.)

Any precautions? Too much of anything can be bad for you and especially your children. Too much fiber can block absorption of calcium, iron, and zinc, which inevitability interferes with your child's growth. Use this rule of thumb when giving your children fiber rich foods. For children two and older, they should consume the amount of dietary fiber equal to "5 + their age." (i.e. a five year old should consume 10 grams of fiber per day.)

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