Benefits of fibre in diet, is one of the least discussed and scarcely understood topic for parents. Modern day trend on diet largely revolves around calorie count, i.e. which food provides how much calories. But when the topic shifts to dietary fibre, a sudden it sounds boring. Isn’t it! But it is not so anymore.
When parents are aware of umpteen health benefits of fibre, they realise what gem of a nutrient it is. One thing to mention here is, all these benefits of fibre are science backed and not simply bluffs. So let’s know more about it.
1.Prevents Constipation
Childhood constipation is a major concern for parents. When a child is fed by and large on refined carbohydrates like biscuits, noodles, maggi ( maida based foods ) etc, s/he is more likely to develop constipation and hard stool.
Constipation results in piles and anal fissure ( a painful condition of anus ). Adding fibre based foods to diet solves this issue.
Fibre is basically a plant based roughage in diet. It can not be broken down by human enzymes. Thus it remains intact through the whole process of digestion. When food fibre ( especially insoluble fibre ) is taken, it soaks water and swells up. This results in bulky stool.
Thanks to this bulk, journey of food across bowel becomes smooth. Besides as fibre absorbs more water, stool becomes softer too. That is how insoluble fibre alleviates constipation and hard stool.
2.Controls blood sugar
Some foods cause blood sugar to raise abruptly after oral intake. Raised blood sugar has negative impact on various organs. Also high blood sugar requires more insulin for metabolism. Kids with abnormally high blood sugar are more likely to have diabetes as they grow into adult.
Hence, parents should focus more on foods which maintain more or less constant and normal sugar level ( euglycemia ) for sustained period.
Best possible solution here is, to add soluble fibre based foods to a child’s diet. These fibres forms a gel like structure in gut and trap sugar. Hence sugar is released into blood in a controlled manner.
3.Limits cholesterol level
Fibres, especially soluble fibres trap cholesterol and hinder its absorption. Some fibres bind to bile acids too ( Bile acid is essential for cholesterol absorption ). Thereby fibres limit cholesterol absorption both directly as well as indirectly.
LDL cholesterol is one such ill-reputed cholesterol. It is otherwise referred as “bad cholesterol” as it harms human body in many ways. Thankfully, fibre rich diet is a saviour here. It keeps LDL cholesterol level in check.
In previous blog we have outlined, how to add fibre rich foods to a child’s diet. We also shared easy food recipes of soluble fibres as well as recipes of insoluble fibres for kids.
4.Prevents childhood obesity
During Covid pandemic nearly all kids stayed indoors without much physical activity. This led to increase incidence of childhood obesity
There is this common notion among people that chubby kids are more desirable. When in fact it is not healthy for a kid to be overweight. A child’s weight should better be maintained within normal range as per his/her age and sex. Bearing in mind that childhood obesity calls for many serious diseases.
One of the crucial benefits of fibre in diet is, it gives a sense of fullness to tummy for a longer time. So that child will not consume frequent unhealthy snacks. This maintains appropriate weight for a kid.
5.Prevents cancer
When fibre passes along with food through gut, it scrubs down gut surface. This way unwanted harmful particles sticking to gut wall are swept away. This prohibits colon cancer.
Colon cancer is a disease of gut for adults mostly. But foundation of food habit of a person develops as early as childhood. Thus if a child happens to take healthy fibre rich food instead of junk foods, this habit will be carried through adulthood as well.
6.Protects from toxin
Food fibres bind to bacterial toxin inside gut. Thus fibres protect gut from noxious effect of these toxins.
7.Maintains gut flora
Benefits of fibre in diet inculde maintenance of gut flora too. But what is gut flora? Gut flora are a set of good bacteria in gut. We rent them a place to stay and in return they pay off for that in multiple ways. Hence gut flora is vitally important to all human.
What is a prebiotic? Prebiotic is a substance that is consumed as food by gut bacteria. In other words prebiotic assists in nourishment and growth of gut flora.
How food fibres act as prebiotics ? Human gut enzyme is unable to digest fibres in general. But some soluble fibres are digested by gut micro-organisms. That way these soluble fibres act as prebiotics for gut flora. And your kiddo is healthy when its gut flora is healthy, right!
8.Prevents appendicitis
Appendix as we know is a tiny tube like structure. At one end it is closed and other end attached to intestine ( gut ). When lumen of appendix is clogged then it will lead to appendicitis ( infection of appendix ).
One chief culprit here to obstructs an appendix is fecolith. This is a lump of hard stool. Dietary fibre prevents faecolith impaction inside appendix. But how?
Food fibre is functionally like floor cleaning mop. Because of rough texture it cleans gut wall as it passes through it. Consequently it forbids anything to accumulate inside lumen of appendix. Furthermore, it makes stool softer. So when a child’s diet is rich in fibre, risk of him/her getting appendicitis is less. This is one such lesser known benefits of fibre in diet.
9.Prevents diverticulitis
Diverticulum is a structure somewhat similar to appendix. But unlike appendix, a diverticulum is present in few kids, and not all. If it gets infected, then this is termed as Diverticulitis.
Mechanism of diverticulitis is pretty much same as appendicitis. Hence fibres in food of a child will defend against diverticulitis as well.
10.Prevents dental caries
After taking food, tiny particles are trapped in between teeth. This breeds pathogenic germs and dental caries. However dietary fibres tidy up teeth naturally
Because of rough texture, it reaches and cleans those areas, which are otherwise difficult to access. Which was not feasible with simply rinsing mouth with normal water. Thus including fibre in your kid’s diet is a win-win situation for dental health too.
ADVERSE EFFECTS OF FIBRES
Knowing about health benefits of fiber in diet is fascinating. Howbeit, anything in excess has its own repercussions, so does fibre. If taken in extra these cause following.
Fibre in excess amount binds to vitamins and minerals like calcium, iron, magnesium etc. Thus they might lower mineral uptake if taken more than required.
When fibre is added to diet, it should be done gradually. It’s not like today kid is having a diet scarce in fibre and tomorrow fibre rich meals. Gut too needs some time to adopt to change in diet.
Or else child will face indigestion, bloating and excess flatulence / gas formation.
Conclusion
Usually parents are more worried about carbohydrate and proteins. But awareness regarding health benefit of fibre is almost nowhere to be seen. Let’s make parents aware by sharing this post with them.
Caution
All the informations provided here are for educational and awareness purpose only. Kindly do not use these as alternative to medical consultation.
