Aoife Hearne: Other fibre sources for children who won't eat veg
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Natural fibre is only found in plants, so it’s unsurprising that many children, your son included, find it difficult to consume adequate fibre, leading to constipation.
Constipation is common and it affects children of all ages. Normal bowel movements should be soft (toothpaste consistency) and bulky. However, what is considered normal may vary from child to child, with some having a bowel movement once a day or every second day.
Research from The National Children’s Food Survey 2020 found that the intake of fruit and vegetables among children in Ireland is low, about three servings per day. The European Food Safety Authority (EFSA) recommends children consume around 14-19g of fibre daily, but many Irish children fall short of this target.
The good news is that children can still achieve their recommended fibre intake even if vegetable intake is low. The key contributors to dietary fibre intake for children in Ireland are bread, breakfast cereals, fruits, and cereal grains.
Fibre is a carbohydrate our bodies cannot digest but passes through the digestive tract. When choosing carbohydrates based on fibre content, a simple rule of thumb is to opt for brown (wholemeal or wholegrain) instead of white. The exception to this ‘rule’ is potatoes — an excellent fibre source. An average baked potato in its skin has more fibre than two slices of wholemeal bread. For packaged foods, products with at least 6g of fibre per 100g are considered high fibre. Examples include porridge, Weetabix, shredded wheat, wholegrain or wholemeal bread, wholewheat pasta, wholegrain rice and cous cous.
Fibre acts like a sponge in the digestive system, swelling as it absorbs water, creating bulk and speeding up the passage of waste removal from the body. Without sufficient water, fibre cannot do its work and may even worsen constipation. Therefore, it’s critical that, in addition to consuming adequate fibre, children drink water regularly throughout the day.
- A piece of fruit with some nut butter for a snack.
- Bulk up sauces and dishes with legumes.
- Offer wholegrain snacks such as popcorn and wholegrain crackers.
- Choose 100% whole grain or wholemeal bread varieties more often
- Choose brown rice or whole-grained noodles over white rice and rice noodles.
- Make smoothies with whole fruits and veggies instead of juicing, which removes all the fibre.
Incorporating these tips into your child’s daily diet can make a significant difference in their fibre intake, ultimately promoting a healthier gut and reducing the risk of constipation. Remember, it’s a gradual process- add fibre slowly but surely. If constipation does not resolve, always discuss it with your GP.
- If you have a question for dietitian Aoife Hearne, please send it to parenting@examiner.ie
