The average daily intake of fibre in the UK and US is around 20 grams, which is less than half that of rural Africans who consume around 55g a day and suffer from few of the lower digestive diseases so common in the West. An ideal adult intake of fibre is not less than 30g a day. Children need less. A 5-year-old should get about 15g of fibre every day; a 10-yearold should get 20 grams (g) of fibre a day; a 15-year-old should get at least 25g if not 30g a day.
If they have a cup of oats, an apple and a heaped tablespoon of seeds for breakfast this will provide 15g of fibre.
A large salad containing crunchy vegetables, such as carrots, cabbage or broccoli pieces, may give them a further 15g. A meal based on beans, lentils or peas is likely to also provide 15g.
Wheat bran, an insoluble fibre that doesn’t help constipation and is added to some cereals, isn’t so good. The reason for this is that wheat bran contains high levels of phytate, which reduces the absorption of essential minerals, including zinc. Overall, it is probably best to get a mixture of fibre from oats, lentils, beans, seeds, fruits and raw or lightly cooked vegetables. Much of the fibre in vegetables is destroyed by cooking, so vegetables are best eaten crunchy.
One way to get soluble fibres is to have a tablespoon of chia seeds a day. Another is to eat whole oat products. You can further up your soluble fibre intake by adding a teaspoon of oat bran to cereal. Soluble fibres are also in vegetables, although somewhat destroyed by heat and hence prolonged cooking. They behave quite differently to, for example, wheat fibre.
In summary, give your child
• Wholefoods – wholegrains, lentils, beans, nuts, seeds, fresh fruit and vegetables.
• Avoid refined, white, processed and overcooked foods.
• Vegetables every day raw or lightly cooked
• Resistant starch rich foods – Garlic, leeks and onions, asparagus, cashew nuts, raw oats, peas, beans and lentils
• Xylitol or chicory root powder (inulin) as a sweetener
• A tablespoon of chia seeds (make sure to up your fluid intake as chia seeds are very absorbent!)
• Use whole oats, as in oat flakes and rough oatcakes
• A teaspoon or three capsules of glucomannan, with a large glass of water, before one to up to three meals a day if prone to constipation.
• Plenty of exercise
• Drink plenty of water – a cup for every year of life up to 8 cups a day.
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Wishing you and your child the best of health and happiness,
The COGNITION for Smart Kids & Teens Team