Your child appears irritable and fussy, possibly even mentioning discomfort in their back or stomach. Suddenly, your once-hungry little one refuses to eat. It dawns on you: it’s been a while since their last bowel movement! All the indications of constipation are present. While there are medications available for relief, exploring natural options to “clear things out” might be a prudent choice. One effective option could be roughage.
What is roughage? And how can you encourage a child who primarily consumes grilled cheese and Goldfish crackers to try it? Typically, roughage looks and tastes quite different from the standard fare of children, which means a little creativity may be necessary. Don’t worry — you can navigate this, and soon enough, your child will be back to a regular routine.
What is roughage? What foods are classified as roughage?
“Roughage is simply another term for fiber,” explains Melissa Morris, a nutritionist certified by the International Society of Sports Nutrition (ISSN). “Fiber is the indigestible component found in numerous plant products. Excellent sources include fruits, vegetables, whole grains, beans, soy products, nuts, and seeds.”
Why is it significant?
“Fiber acts as a broom for our digestive system, ensuring everything keeps moving smoothly and adding bulk to our stool to prevent constipation,” says Morris. “It also absorbs water and expands like a sponge, which contributes to a sensation of fullness. Additionally, it can help reduce blood cholesterol levels, thereby lowering the risk of heart disease.”
Why is a feeling of fullness essential? Firstly, when your child feels fulfilled by roughage, they’re consuming healthier, nutrient-dense foods rather than empty-calorie options. Secondly, it simplifies your life; a satisfied child is less likely to pester you for snacks.
What does roughage look like in a child’s diet?
Adults typically associate roughage with salads or bran cereals, which are excellent fiber sources — but many children won’t touch those items. As Morris pointed out, fiber can be found in a wide variety of foods, making it easy to incorporate into various meals.
“Children should be consuming fruits and vegetables regularly at meals and snacks,” emphasizes Morris. “Most kids enjoy apples, bananas, and berries, which are great fiber sources. Consider offering a range of vegetables for meals and snacks. Popcorn can also serve as a fiber-rich snack.” Morris also suggests, “You can create smoothies using fresh or frozen fruits. Pureed or chopped vegetables can be hidden in sauces, soups, and casseroles. Often, it takes several attempts for kids to develop a taste for a new food, so don’t give up. Keep introducing new whole grains, fruits, or vegetables.”
What should you do if your kids refuse to eat roughage?
Are you checking your food labels? Many people hastily categorize all packaged foods as “unhealthy,” but that’s not always true. If you’re trying to regulate your child’s digestion and they refuse fresh or whole foods, don’t underestimate the benefits of high-fiber packaged options.
- Substitute regular pasta with whole grain or vegetable versions.
- Switch from white rice to brown rice.
- Explore breakfast and snack bars. These can be useful alternatives as they are often packaged appealingly like candy bars. For example, FiberOne bars are packed with fiber and resemble cookies and cakes. Unite bars, on the other hand, mimic candy bars when unwrapped and come in exciting flavors that may appeal to selective eaters. While you don’t want to rely on these as a staple due to possible artificial ingredients and added sugars, an occasional treat won’t hurt.
- Review the labels on your bread products. Although “carb smart” options can seem gimmicky, you don’t want to expose young children to harmful diet culture. However, if you’re preparing a sandwich or pita for lunch, consider selecting a higher-fiber pita or bread, usually boasting added protein as well.
What does your child actually need?
It’s important to note: your child doesn’t require as much fiber as adults do. Generally speaking, children need less of most nutrients compared to adults. According to KidsHealth, a good rule of thumb for fiber intake is to take your child’s age and add 5-10 grams. For instance, a 3-year-old only needs about 8-13 grams of fiber daily. A serving of fiber-rich pasta like Banza might provide sufficient fiber for your child’s entire daily needs and assist in promoting regularity. Your pediatrician might recommend increasing fiber intake if your child is experiencing constipation, but always consult with them before significantly adjusting your child’s diet.
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