"Fiber makes me...sad"

I remember a funny commercial from several years back put out by Fiber One where a wife says to her husband that she thinks he needs more fiber in his diet. The husband’s response was “fiber makes me…sad.” His idea is that fiber is gross and is equivalent to eating a paper bag. My own husband pointed out this commercial and had the same sentiments as the onscreen husband.

Just this week a client of mine was discussing her concern about her son’s bowel movements. If you are a parent, I can be sure you know about this. Most parents are aware of their children’s bowel movements and how easy or difficult they are to pass. Before I became a dietitian, I never thought I would talk to so many people about poop, but it’s honestly one of the most discussed (and disgust) topics I deal with. Young children on limited and/or picky diets have an especially hard time with regular bowel movements or constipation. As a parent, finding a balance can be tricky sometimes.

As a personal example, I have two children. My first child is a super-eater and eats pretty much anything put in front of him. As a young dietitian mom, I thought I was doing everything right and my child was turning out just perfect because he ate all fruits, vegetables, grains, protein and dairy. Needless to say, he’s never had issues in the bathroom. Actually, there are times when I have to limit his fruit/veggie intake because I’m afraid it will cause soft stool.

I had a reality check when my second child came out totally different. He has been picky from the start of introducing solids. He doesn’t like many fruits or vegetables, eats the occasional piece of meat and some grains. He loves anything sweet and salty. This kid has struggled with bowel movements and I have to be conscious about what and how much he is eating and to ensure he is getting enough to make it “easy” to go.

So, let’s go over a few benefits of fiber. 1) Fiber keeps you feeling full for a longer time. It slows down the digestion process and keeps food in the stomach longer. 2) Along with slowing down the digestion/absorption of food in to the bloodstream, it helps keep blood sugar levels stable by not spiking the glucose in the blood. 3) Fiber provides some protein. Protein helps with muscle development and strength, among other things. And last but not least, 4) Fiber helps with having smooth, solid bowel movements that are easy to pass. Just make sure you are drinking plenty of water because that also aids in reducing constipation.

So what are the recommendations for fiber? Below is a list of the DRI or daily reference intakes for fiber people of all ages.

Child

1-3 years: 19 grams/day

4-8 years: 25 grams/day

Male

9-13 years: 31 grams/day

14-18 years: 38 grams/day

19-30 years: 38 grams/day

31-50 years: 38 grams/day

50-70 years: 30 grams/day

>70 years: 30 grams/day

Female

9-13 years: 26 grams/day

14-18 years: 26 grams/day

19-30 years: 25 grams/day

31-50 years: 25 grams/day

50-70 years: 21 grams/day

>70 years: 21 grams/day

Pregnancy

≤18 years: 28 grams/day

19-30 years: 28 grams/day

31-50 years: 28 grams/day

Lactation

≤18 years: 29 grams/day

19-30 years: 29 grams/day

31-50 years: 29 grams/day

Most people do not meet the recommended amounts of fiber in their diet. That is why there are products like Fiber One makes to get fiber but not feel like you are eating a brown paper bag. I have a few suggestions for getting more fiber in your diet.

· 1 large pear with skin (7 grams)

· 1 cup of fresh or frozen raspberries (8 grams)

· ½ cup beans or legumes (6-7 grams)

· 3 cups air-popped popcorn (3.5 grams)

· ½ cup cooked vegetables (2-4 grams)

· 1 slice whole wheat bread (2-4 grams)

· 1 slice white bread (0.5-1 gram)

· ½ cup whole grain cereal (5 grams)

With my kiddo, I keep fruit leather or other dehydrated fruit on hand (and in my purse) and I make whole grain pancakes and muffins on a regular basis. As a mom, I try to keep healthy snacks/meals available that are tasty and will give a fiber boost at the same time. Hopefully fiber does not make you sad, but keeps your body healthy and happy. What ways do you get fiber in your diet? If you have picky kids, how do you help them meet the fiber recommendations?

References:

http://www.nationalacademies.org/hmd/~/media/Files/Activity%20Files/Nutrition/DRI-Tables/8_Macronutrient%20Summary.pdf?la=en