Fibre-ific Food

There are two kinds of fibre- the soluble kind and the insoluble kind- we’re on the latter here today- sometimes called dietary fibre. Is your family getting enough of it?

Sometimes referred to as  ‘roughage’– getting  fibre is not just an issue for older people, but essential for kids too. But getting enough fibre into your kids’ tummies can be a real chore because many good sources of fibre are often labelled under ‘healthy food’: fruit, vegetables, whole grains and beans- meaning gags and groans from you kids is usually what follows when a lovely nutritious meal is put down in front of them.

 Fibre is essential for maintaining a healthy bowel. Insoluble fibre in food is what passes through the digestive tract and passes out the other side fairly similar to how it looked on the way in (that’s putting it nicely!), and helps everything move along nice and steadily, if you get what I mean. Without enough of the stuff, life can be very uncomfortable and, ahem, inconvenient. so if your kids are complaining about constipation (that’s ‘getting blocked up’ for you and I, and believe me- your kids will tell you about it when it happens), they’re probably not getting enough insoluble fibre.

Good sources of insoluble fibre, and how to make it yummy

  • Wheat bran cerealadd some honey and yoghurt for a tasty breakkie
  • Beans –how about baked beans with grated cheese sprinkled on top? Add a  jacket potato and it’s even more fibre-tastic!
  • Cauliflower-very plain on its own but cauliflower cheese is a great comfort food and kids love it
  • Nuts, especially almondswhy not add a few to the wheat bran cereal, or bake them in cookies?

Keeping a healthy bowel means keeping haemorrhoids at bay, something that can develop later in life. Teach your kids about the value of getting enough fibre and they  will grow up with healthy insides, also lowering the risk of cancers such as colon and bowel cancer.

Fibre helps control hunger and weight

Foods high in fibre (over 5 grams ) fills you up! A good meal with plenty of fibre means kids are less likely to snack between meals and avoid over eating. You will be getting them get into good, healthy habits around snacking, craving less sugar and maintaining a healthy weight.

Related articles 

High fibre recipes recommended by the Mayo Clinic

Dietary Fibre Chart- check how much fibre is in your food

New York Times Health Guide – Fiber

 

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