Got leftover dairy rapidly approaching its use-by date in your fridge? Read this. more
High fibre diet
The glut of processed foods means that many diets are deficient in fibre. Most Australian's don't get enough fibre. Kids should eat 10g of fibre a day plus a gram for each year of age. That means that a 10-year-old child should eat 20g of fibre every day.
Fibre is important. It helps prevent constipation, irritable bowel syndrome (IBS), diverticulitis, heart disease, and some cancers. A high fibre diet should be paired with lots of water to help the body flush the fibre through the digestive tract.
Fibre can also help control weight and manage diabetes.
Soluble fibre is fibre that dissolves in water. This goes against just about everything that people believe about fibre. Most people think that fibre has to be woody and rough in order to do its job. But soluble fibre helps lower cholesterol. Soluble fibre sources include:
- oat bran
- seed husks
- dried beans
- soy products
Insoluble fibre is what most people think of as fibre. It's the 'roughage' our mothers told us about. Insoluble fibre works to prevent constipation and hemorrhoids. Both soluble and insoluble fibre are found in plant-based foods. Sources of insoluble fibre include:
- wheat bran
- corn bran
- rice bran
- the skins of fruits and vegetables
- dried beans
- whole grains
To ensure that your child gets enough fibre, include foods like breakfast cereals containing barley, wheat, and oats; whole and multigrain breads; brown rice; extra vegetables; fruit; and nuts.
Related special diets articles
- Diabetic diet
- Gluten-free diet
- Vegetarian vs vegan diet
- High iron diet
- Recovering from gastro diet
- Low carbohydrate diet
- Macrobiotic diet
- Low GI diet
- Lactose-free diet
- Nut-free diet
- Elimination diet
Written by Rebecca Stigall for Kidspot, Australia's parenting resource for family health. Sources include Better Health Channel, NSW Health, and Health Insite.
Last revised: Monday, 31 May 2010
This article contains general information only and is not intended to replace advice from a qualified health professional.
- Outsmarting the super nit
- 7 ways to stay active with your kids this summer
- 7 ways to keep your kids cool this summer
- Germ busting your toddler
- How to really clean your house
- Simple stress busters for busy families
- 10 delish juices and smoothies for healthy living
- Why marriage is good for you
- Six secrets of active families
- Top tips to improve your family's health and happiness