Fibre fix! Simple ways to boost your child’s diet with this super nutrient

Turns out fibre has more to do in the body than simply keeping you regular.

By Dr Joanna McMillan, dietitian and nutritionist

Fibre is a key ingredient for your child’s overall health, supporting everything from digestion to energy levels and mood. Despite its importance, many kids aren’t getting enough in their diet.

Furthermore, the eating habits children develop now can carry through into adulthood, which is why it’s essential to help them build a healthy relationship with food while explaining the importance of fueling their bodies with the right nutrients.

What is fibre and why is it important?

Fibre is crucial for our overall health, and it isn’t just about digestion. It affects everything from weight management to mood and even reduces the risk of chronic health issues.

However, new research indicates that Aussies have a gap in their knowledge when it comes to different fibre sources. Wise Wheat® products are naturally high in prebiotic fibre, contributing to good gut health. It’s the natural choice for Australians wanting to boost their fibre intake with no compromise on taste.

How much fibre do kids need?

A simple way to estimate how much fibre your child needs is by adding 10 to their age. For example, a 5-year-old would need around 15g of fibre.

However, children need to have a diversity of different types of fibre in their diet, as they all have their benefits. Encouraging them to try a mixture of veggies, fruit, and beans, multigrain wraps and sandwiches will help ensure they get a good mix.

Easy ways to get more fibre into your kids’ day

Lunch boxes can be a great opportunity to sneak in extra fibre with easy-to-eat options like sandwiches, pasta salads, or wraps. Kids will love these familiar foods, and you can easily swap in different fillings to keep things exciting and varied.

It’s important to remember that it is better for children when meals are easy to eat and not too messy. Bite-sized options like chopped carrots with hummus dip, cubes of cheese, or cherry tomatoes are all great choices. You can even separate them from the sandwich, making it easy for kids to grab and go. The goal is to make eating quick and enjoyable so your child can get back to playing.

Finally, if your child prefers white bread over seeded options, don’t worry Wise Wheat® white bread still provides a decent amount of fibre and resistant starch, so they’re still getting important nutrients.

How should you incorporate mindful eating with your children?

Incorporating mindful eating with your children starts by shifting the focus from what they shouldn’t eat to how we can positively guide them in developing a healthy relationship with food.

Instead of labelling food as “good” or “bad,” explain that some foods offer more nutrients than others, but every food has something valuable to offer the body. For instance, while ice cream or chocolate isn’t an everyday food, it can be framed as a ‘sometimes food,’ a ‘fun treat,’ or a ‘weekend special.’

It’s crucial to avoid creating unnecessary anxiety around food or encouraging unhealthy obsessions with eating. Use body-neutral language and steer clear of comments about weight or appearance. Instead, focus on explaining how nourishing our bodies with a variety of foods helps our brains and muscles function at their best.

High fibre foods

High-fibre foods can easily be incorporated into everyday meals including:

• Toast
• Sandwiches
• French toast
• Burgers

A simple and nutritious option could be dippy eggs – two boiled eggs with two slices of toast, which not only gives your child a good amount of protein but also provides fibre and other important nutrients. There’s often a misconception about bread, but it offers more than carbs. It provides essential protein, fibre, B vitamins, and other nutrients contributing to a well-rounded diet.

When my two boys were in high school one sandwich wasn’t enough to keep them energised. Their sports snacks included a nut butter and jam sandwich, a toasted cheese, or a smoothie. These options helped keep them satisfied while providing a balance of protein, healthy fats, and fibre.