Fiber provides a great benefit in the diet of the little ones. Among other things it is necessary to regularize the function of the intestine and promotes the proliferation of beneficial bacteria, but it is necessary to know a little more about the fiber consumption in infant feeding.
Due to its ability to resist digestion in the digestive system, fiber slows gastric emptying and accelerates intestinal transit avoiding constipation, a fairly common gastrointestinal problem among children.
It is also detoxifying, because it prevents waste from being too long in the intestines, and thanks to its satiating power it helps to prevent obesity and overweight. In addition, it is associated with a lower risk of cardiovascular disease and the prevention of colon cancer.
We can find it mainly in fruits, vegetables, legumes and cereals, preferably whole grains.
An adequate measure of fiber is also important. A low intake can cause metabolic diseases such as diabetes and hypertension, but at the same time an excess can mean a significant reduction in energy density as well as a deficit of some micronutrients.
To know how much fiber a day a child should consume, we can make a very simple calculation. According to the recommendations of the American Academy of Pediatrics, at the age of the child you have to add 5 grams of dietary fiber. That is, a 1-year-old child should consume 6 grams of fiber daily and one of 4, about 9 grams daily.
Of the total fiber, it is recommended that 30% be soluble fiber and 70% be insoluble fiber. The first is found in foods such as oats, legumes, barley, apples, citrus fruits, strawberries and carrots, while the second is found in whole wheat flour, wheat bran, whole grains, seeds, lettuce, spinach, chard, Cabbage, broccoli, grapes, raisins and dried fruits in general.
With regard to fruit, it is important to note that the amount of fiber It is basically located in the skin and pulp, because it is advised to eliminate as little as possible. To give you an idea on how it is better to eat an orange, fresh orange provides an average of 1.7 grams of fiber per 100 grams, while in the juice we find 0.1 grams per 100 ml (grams).
Some recommendations for increase fiber intake in children's diet they are to increase the consumption of fruits (in skewers, in pieces, whole pieces), at least two pieces a day, and include cereals in meals and snacks such as wheat germ on fruit pieces or bran in yogurt.
