Dietary fibre refers to the indigestible parts of plant-based foods. It is an essential nutrient that provides bulk and promotes digestive health, among other benefits.
Types of Dietary Fibre
1. Soluble Fibre: This dissolves in water, forming a gel-like substance. Examples include oats, barley, fruits (especially berries, apples, and bananas), vegetables (especially carrots, brussels sprouts), and legumes.
2. Insoluble Fibre: This does not dissolve in water, adding bulk to stool. Examples include whole grains, wheat bran, and vegetables (especially leafy greens, broccoli, and sweet potatoes).
Sources of Dietary Fibre
1. Fruits (berries, apples, bananas)
2. Vegetables (broccoli, carrots, sweet potatoes)
3. Whole grains (brown rice, quinoa, whole-wheat bread)
4. Legumes (beans, lentils, chickpeas)
5. Nuts and seeds (almonds, chia seeds, flaxseeds)
Benefits of Fibre for Children
Physical Health Benefits:
1. Promotes regular bowel movements: Fibre helps prevent constipation and maintains healthy stool consistency.
2. Supports healthy gut bacteria: Fibre acts as a prebiotic, feeding beneficial gut bacteria.
3. Helps with weight management: Fibre-rich foods tend to be more filling, reducing the likelihood of overeating.
4. Lowers cholesterol levels: Soluble fibre helps to reduce Low-Density Lipoprotein (“bad”) cholesterol. LDL cholesterol is a type of cholesterol that carries fats and cholesterol from the liver to the cells.
5. Regulates Blood Sugar: Fibre slows down sugar absorption, preventing spikes in blood sugar levels.
6. Reduces inflammation: Fibre feeds beneficial gut bacteria, producing short-chain fatty acids (SCFAs), which reduce inflammation. It helps maintain the gut lining, preventing leaky gut syndrome and reducing inflammation. It influences immune cell function, reducing pro-inflammatory cytokines. Fibre-rich foods contain polyphenols, flavonoids, and other anti-inflammatory compounds. Fibre promotes diversity and balance in the gut microbiome, reducing inflammation.
7. Supports healthy blood pressure: The potassium content of fibre relaxes the blood vessels. Antioxidants and polyphenols contained in fibre-rich foods help in improving blood vessel function. Fibre helps to regulate sodium levels which reduces blood pressure. Fibre’s anti-inflammatory properties reduce inflammation, improving blood vessel function. It also promotes beneficial gut bacteria, producing short-chain fatty acids (SCFAs) that lower blood pressure.
These mechanisms contribute to reduced systolic and diastolic blood pressure, improved cardiovascular health, and reduced hypertension risk.
8. Enhances nutrient absorption: Fibre slows down digestion, allowing for better nutrient absorption. It regulates bowel movements, ensuring nutrients are absorbed efficiently. It maintains gut lining integrity, preventing nutrient loss. Fibre feeds beneficial gut bacteria, enhancing nutrient absorption. Fibre forms a gel-like substance, trapping nutrients for better absorption.
Cognitive and Emotional Benefits:
1. Improves concentration and focus: Fibre-rich foods support healthy gut-brain connections.
2. Boosts mood: Fibre promotes production of neurotransmitters like serotonin. Neurotransmitters are chemical messengers that transmit signals between neurons (nerve cells) in the brain and nervous system. Serotonin is involved in mood, appetite, and sleep.
3. Supports healthy sleep patterns: Fibre helps regulate blood sugar and insulin levels.
Developmental Benefits:
1. Supports healthy growth and development: Fibre-rich foods provide essential nutrients.
2. Encourages healthy eating habits: Introducing fibre-rich foods early promotes lifelong healthy eating.
Effects of Fibre Deficiency
Given the above benefits, deficiency of fibre will result to Constipation, Diverticulitis (inflammation of diverticula – small pouches in the wall of the colon), Hemorrhoids (swollen veins in the lower rectum or anus due to constipation, increased pressure or straining during bowel movement), High cholesterol, Blood sugar imbalance, Weight gain, and Increased inflammation.
Recommended Daily Fibre Intake for Children
– Infants (0-12 months): 4-8 grams
– Toddlers (1-3 years): 10-15 grams
– Preschoolers (4-5 years): 15-20 grams
– School-age children (6-12 years): 20-25 grams
– Teenagers (13-18 years): 25-30 grams
Gradually introduce fibre-rich foods to children to prevent digestive discomfort. Increased fibre intake during pregnancy supports fetal development and maternal health.
Consult with a healthcare professional or registered dietitian for personalized fibre recommendations.
Tips for Increasing Fibre Intake for Children
1. Start with small increments (2-3 grams/day).
2. Incorporate fiber-rich foods into meals and snacks.
3. Offer a variety of whole foods.
4. Limit processed and packaged foods.
5. Encourage self-regulation of fibre intake.
Remember to consult with a healthcare professional or registered dietitian for personalized nutrition advice.
Moppet contains sufficient dietary fibre and other essential nutrients for children’s health and well-being.