Did you know that our ancestors ate around 100 grams of fiber a day. Today adults are averaging 15 grams a day.
As I watch the cases come in of kids with constipation issues, diarrhea, bed wetting, hyperactivity, and general behavioral problems I always look at the roots of our health: our guts. An imbalanced gut that isn’t fed probiotics, fiber, essential vitamins and minerals, will wreak havoc on the entire body and mind of our kids.
But today, I am focusing on fiber. Most are aware of its benefits but I’ve found that it’s probably one of the most misunderstood dietary components. There are numerous types of fiber which likely adds to the confusion. Each type of fiber has its own physical properties and they influence how the fiber behaves in the body and account for its multiple functions. All fiber does have one thing in common: by definition it is indigestible by human enzymes.
Some types speed up digestive time - meaning it helps move poop through your pipes faster. Others can actually slow that transit time down which enables the absorption of excess water in the colon so the poop is less watery and more formed upon exit. And some are more likely to produce gas than others. Lastly there are some that nourish different resident bacterial species (we all have 4 pounds of bacteria in our bodies - they gotta eat!). The goal is to have a variety of different fibers from multiple food sources to promote a more diverse gut flora.
However with all of that being said, the most important distinction is between soluble fiber and insoluble fiber.
Soluble fiber is that type that dissolves in water and in doing such, transforms into a gooey, gummy, spongy mass that travels the length of your gut in its own pace. Don’t think this fibers tendency is to slow down digestive transit time with a constipating effect, rather, it’s regulating.
Moreover, soluble fiber contributes to fecal bulk and is able to hold onto water, which makes stools soft, well-formed and easy to pass - the ideal of a poop we all want.
Take away: it dissolves in water and helps lower cholesterol and improve blood sugar control.
Where is it found? Flesh of fruits, root veggies, and in cooked grains. Examples include beta glucan in oats and barley, pectin in apples and citrus fruits.
Insoluble fiber is what you might call “roughage”. When it’s combined with water its physical properties have little change because it doesn’t absorb water well. Insoluble fiber contributes bulk to the feces helping to put pressure on the colon walls to stimulate a movement. In this way, it speeds up digestive transit time and is especially helpful when constipation is an issue.
Take away: it does not dissolve in water and helps with constipation.
It’s found in the form of cellulose and hemicellulose from leafy veggies, fruit and vegetable skins or the gran layer of most whole grains. It’s also found in lignans from sesame or flax seeds and some mature veggies.
This is why it’s so important to have a variety of fiber as well as sufficient water each day.
One way to estimate how much fiber your child needs is to take your child's age and add 5 or 10 to it. For example:
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.
Good sources of fiber include:
Vegetables & Fruit
Beans such as black beans, lentils and split peas
Nuts and seeds
Fiber-rich whole-grain breads and cereals such as whole wheat breads (there are a variety of gluten free options), brown rice and oatmeal
Here are some tips to get more fiber in your family's diet:
Read nutrition labels to find out how much fiber is in foods. Choose foods with 3 grams of fiber or more.
Choose whole grains instead of refined grains. For example, try brown rice instead of white rice, or whole-grain pasta instead of regular pasta.
Choose whole fruit instead of juice.
Include fruit and vegetables with every meal. Aim for 5 or more servings of fruits and vegetables a day.
To add more fiber to meals and snacks:
Top plant milk yogurts, cereals, or oatmeal with fruit and nuts.
Put veggies, like lettuce, tomato, or avocado, on sandwiches.
Add beans to soups and salads.
Add bran to baked goods.
Offer air-popped popcorn, whole-grain crackers, fruit, or vegetables as healthy snack options.