A High Fiber Diet Makes For A Healthy Childhood

As you might expect, just as adults don’t get enough fiber, kids are lacking in this important class of nutrients, too.

In a recent article published in the Journal of the American Dietetic Association, a study at Penn State shows that more than 3 out of 4 preschoolers eat too many processed foods. Consequently, researchers believe they may have an added risk of digestive problems and heart disease when they grow up.

It’s important to start life out right, with a healthy diet. “Children who eat high-fiber foods are more likely to grow up into adults who consume adequate fiber,” shares Sybylle Kranz, PhD, lead researcher and a professor of nutrition at Penn State.

It appears that as children grow from toddler hood to nursery school age, their fiber intake drops. Two and three year olds average close to the recommended levels of dietary fiber while four and five year olds fall short. Scientists attribute kids’ lack of fiber to their consumption of large amounts of foods like pizza and potato chips.

The consumption of a fiber rich diet can also be beneficial for children dealing with occasional constipation. Defined as less than 2-3 bowel movements per day, children are prone to constipation, especially when they eat dairy products, or highly refined foods which are lacking in fiber. In fact, according to Dr. Kranz, “there is clinical evidence that children with low fiber intakes are at risk of chronic constipation.

In addition to easing constipation, eating more fiber may help kids fight off the effects of second hand smoke. An Asian study of people who grew up with smokers shows that those who ate more than 7.5 grams of fiber a day (about the amount in 2 apples) had fewer health problems like chronic coughs.

“Fiber may have beneficial effects on the lungs,” says researcher Stephanie London, MD. “It seems to have the ability to reduce blood glucose concentrations, reduce inflammation, and enhance antioxidant processes. All of these may help to protect the lung against environmental insults, such as (second hand smoke) in childhood.” She cautions, of course, that “the possible benefits of fiber should not lessen the importance of reducing exposure to environmental tobacco smoke.”

How much fiber should our children be consuming on a regular basis? The USDA suggests using what they call the age + 5 rule. For example, a child of 8 years would need a total of 13 grams of fiber daily for optimal health. This can come for whole foods or dietary supplements.

"If parents feed their preschoolers fiber-rich foods, they are most likely providing important nutrients for the children as well,” notes Dr. Kranz. “An easy substitution to get more fiber into their diets is to change to whole-grain products and high-fiber cereals. Also, children usually like sweet potato, baked beans, grapes and oranges and they’re all high-fiber, high-nutrient foods.”

By helping our children consume a healthy dose of fiber daily, we will start them on the right path, and help them build good habits that will last a lifetime.