Children's nutrition and fiber: why is it important for a growing body?
Childhood is an endless marathon of adventure, discovery and movement. In order for little explorers to have the strength to explore the world on a daily basis and to have strong immunity, their bodies need complete nutrition. One of the main nutrients that maintain vitality and strengthen the immune system is fiber. It not only improves digestion, but also provides long-lasting energy, helping children feel refreshed and more resilient to environmental challenges.
What is fiber and why is it important?
Fiber is a carbohydrate of plant origin. It is divided into two main types:
- Soluble fiber – it forms a gel-like substance in water that helps regulate blood sugar and cholesterol levels. Soluble fiber provides long-lasting energy and reduces hunger.
- Insoluble fiber – it does not dissolve in water and acts like a “broom” to clean the intestines. It promotes the movement of food through the digestive tract, helps prevent constipation, and improves the absorption of nutrients.
Both of these types of fiber are essential for children's bodies because they help maintain good digestion, provide long-lasting energy, and contribute to a strong immune system.
Benefits of fiber for children
Children's diets often focus on protein, vitamins, or minerals, but fiber is just as important. It not only ensures good digestion, but also helps maintain stable energy levels, strengthens immunity, and contributes to a healthy lifestyle. It is important to make sure that children get enough fiber because it:
- Provides long-lasting energy – fiber slows down the absorption of carbohydrates, so children feel fuller for longer, remain active and energetic.
- Helps strengthen the immune system – a healthy gut is closely linked to a strong immune system, as it is home to many beneficial bacteria that help fight infections.
- Improves digestion – fiber supports the smooth movement of food through the intestines, preventing constipation and other digestive problems.
- Helps maintain a healthy weight - food that keeps you feeling full longer reduces the desire to snack, thus helping to prevent overweight.
- Reduces the risk of chronic diseases – regular fiber consumption can reduce the risk of heart disease, diabetes, and obesity in the future.
Fiber is an essential part of children's diets, contributing to their health and well-being. Therefore, it is worth encouraging children to eat more fiber-rich foods, such as fruits, vegetables, whole grains, and legumes.
How much fiber do children need?
Children's fiber needs depend on their age:
· 1–3 years: 19 g per day.
· 4-8 years: 25 g per day.
· 9–13 years: 31 g for boys, 26 g for girls per day.
· 14–19 years: 38 g for boys, 26 g for girls per day.
To help achieve these goals, it is important to include fiber-rich foods in children's daily diets.
How to increase fiber in children's diets?
To ensure children get enough fiber, it is recommended that:
· Include more fruits and vegetables – apples, pears, carrots, broccoli and berries are all great sources of fiber.
· Replace white flour with whole grain products – choose whole grain alternatives instead of regular pasta, white bread or rice.
· Offer healthy snacks – nuts, seeds, and dried fruits can be a great alternative to processed sweets.
· Include legumes - beans, lentils, and chickpeas are not only rich in fiber, but also valuable protein.
· Don't forget water - fiber performs its functions better when the body receives enough fluids.
These nutritional principles can ensure that your child's diet is balanced and gets enough fiber.
How to encourage children to eat more fiber?
But as many parents know, convincing your child to eat vegetables or whole grains can be a real challenge. To make fiber intake easier and more enjoyable, fruttberry +kids smoothies with freeze-dried vegetables, fruits and berries in a variety of flavors can help. These blends are designed for children from 3 years old, but can be consumed by the whole family. These natural vegetable, fruit and berry blends are a great choice because:
· The mixtures contain many vitamins, minerals, fiber and other substances that are especially important for a growing body.
· Children often experience digestive problems, but they are especially rich in fiber, which helps maintain a normal digestive system.
· The mixes come in different flavors, so every child can find a variation they like. They also have a pleasant taste, making them especially suitable for those with a sweet tooth.
· It can be drunk as a cocktail or eaten with porridge, yogurt, or any other favorite way, making it easy to consume the recommended daily portion of fruits, berries, and vegetables.
· The mixtures have a completely natural composition, without added sugar, preservatives, gluten, lactose and GMOs, without flavor enhancers, dyes and fragrances.
· Designed for children, but suitable for the whole family.
It is worth forming healthy eating habits as early as possible and encouraging children to choose natural, fiber-rich products every day. If you are looking for an easy way to include more fiber in your children's diet, fruttberry + kids smoothie mixes can be a fun and tasty alternative that helps maintain a healthy lifestyle not only for children, but for the whole family!