Bistro Baby: The Fiber 411

Fiber is very healthy and went somewhat missing in the modern first world diet with the onset of mass food production, processing and the fast food rage.

Food companies and the media have since picked up on a large body of scientific research indicating fiber protects us against chronic diseases such as heart disease, diabetes, obesity, certain cancers and gastrointestinal disorders.

So what do you need to know about fiber to raise a healthy family? Here’s the Fiber 411.

Natural sources of fiber are the BEST! These are fruits, vegetables, whole grains and cereals. Fiber is not in meat, even though it may be stringy, is not in dairy, and there is very little in juice, although food companies are now adding isolated fibers to juice and dairy products.

Most natural sources of fiber contain both digestible (soluble) and indigestible (insoluble) fibers. Both types are very important to human health. The digestible kind helps to lower cholesterol, feeds our friendly gut bacteria, and may help to alleviate diarrhea. The indigestible kind helps to lower risk of constipation and diverticular disease.

Both types of fiber help even out blood sugar levels, lower risk for obesity, and some research shows may help prevent certain cancers. Keep in mind ice cream bars, cookies, and crackers with commercially added fiber are unproven and not likely to offer the same benefits!

The American Academy or Pediatrics suggests adding five to your toddler’s age for daily grams of fiber guideline. If you have a two year old, you should aim for about seven grams a day. Because fiber is filling and low in energy, too much may prevent your toddler from getting enough protein and calories. Vegan diets tend to be high in fiber and low in calories, so if you are raising a vegan toddler, offer nutrient dense snacks such as cheese and yogurt alternatives, dried fruits, or crackers to bump up his energy intake.

Overall, there is no need to worry about getting enough fiber into your toddler’s diet. One banana, a half cup of oatmeal or split pea soup and a piece of whole wheat toast will provide enough daily fiber for a two or three year old. Pick foods that are natural sources of fiber over the food brands that have added it to ice creams, juices, etc. Natural sources are nutritional powerhouses packed with not only fiber but vitamins, minerals and phytochemicals.