Is everyone in your family getting enough fiber? Let's talk about this!

Hello! How are you? Today we are going to talk about something that many people don't think about, but is very important for our bodies. That is fiber, or as it is called in English `(Fiber)` . You may have heard this word, heard a doctor say it, or seen it on a food package. So what is fiber? Why is it so important to us? Let's find out all about it today.

What is fiber? Let's find out simply!

Simply put, fiber is a type of carbohydrate that is found in the foods we eat, but that our bodies cannot digest (that is, break down and convert into energy). Yes, you heard right, these are indigestible. But that's what benefits us! This fiber is mostly found in plant-based foods like fruits, vegetables, legumes, and legumes (e.g., chickpeas, green beans, lentils).

Now look, there are two main types of these fibers. They are:

1. Soluble Fiber: This type dissolves in water. Like oats, which thicken a bit when you put them in water. These help reduce the level of bad cholesterol in our body. They also help control blood sugar levels. This means that it is very good for people with diabetes .

2. Insoluble Fiber: As the name suggests, these do not dissolve in water. These are the perfect solution to our problems like constipation . They act like a colon cleanser and help the stool pass easily.

Both of these types are essential for a healthy life. It's not enough to just take one, you need to take both in balance.

What benefits do we get from fiber?

Okay, now let's see why this fiber is so good for our bodies. Eating a diet rich in fiber gives you many benefits, such as:

• Prevents or cures constipation: This is the main benefit that most people know about. Insoluble fiber helps stool move easily through our intestines. So, it is great for problems like constipation and difficulty going to the bathroom.
• Gives a feeling of fullness, helps in weight control: Eating fiber-rich foods makes you feel full faster, and reduces unnecessary eating. Therefore, it helps in controlling body weight. Just think, how much full you feel when you eat a piece of bran bread or a piece of white bread, right? Whole grain foods are a good example of this.
• Reduces bad cholesterol: Soluble fiber, in particular, can reduce the level of bad cholesterol in the blood. This helps reduce the risk of heart disease.
• Helps prevent heart disease and diabetes: Fiber helps protect against both of these diseases by lowering cholesterol and controlling blood sugar.
• May reduce the risk of developing certain types of cancer: Some studies have shown that eating a diet rich in fiber may reduce the risk of developing certain types of cancer, such as colon cancer.

How much fiber do our little ones need?

Now let's see how much fiber the little ones in our house, that is, your children, need per day. There is a very easy way to find this. Take your child's age and add 5 or 10 to it . That number is the amount of fiber he should get per day in grams `(g)` .

Think about it this way:

• A 5-year-old child needs between 10 and 15 grams (g) of fiber per day. (That is, 5 + 5 = 10, 5 + 10 = 15)
• A 10-year-old child needs between 15 and 20 grams (g) of fiber per day. (10 + 5 = 15, 10 + 10 = 20)
• A 15-year-old child needs between 20 and 25 grams (g) of fiber per day. (15 + 5 = 20, 15 + 10 = 25)

Do you understand? This is a rough idea. But this way you can think about the amount of fiber a child needs. An adult needs about 25-30 grams of fiber per day.

What foods are high in fiber?

Okay, now we know how important fiber is and how much we need. So, what foods can we get the most fiber from? Here's a look:

• Whole Grains: These are the kings of fiber. For example, 100% whole-wheat bread (like whole-wheat bread, atta pita bread), not the white bread you find in the store, is good. Also, bran-free rice (brown rice/red rice ), oats , cornflakes (choose the ones with less sugar), and muesli .
• Cooked dry beans: Beans like lentils, chickpeas, green beans, peas, and soybeans are a good source of fiber when cooked. These can be eaten as a soup or with oil.
• Fruits and vegetables: There's nothing special to say about these. All types of fruits, vegetables, and greens are rich in fiber. Fruits that can be eaten with the peel (like apples, nectarines, and pears) and vegetables (like carrots, cucumbers, and beetroot) are especially high in fiber. Local fruits like bananas, guava, mango, and papaya are also very good.
• Nuts and Seeds: Nuts like cashews, peanuts, almonds , pumpkin seeds, sunflower seeds, watermelon seeds, chia seeds , and flax seeds are also good sources of fiber. But be careful with the amount you eat, as they are a bit high in calories. Just a handful a day is enough.

The most important thing is that the best way for our little ones and us to get fiber is to get it from natural foods like these. This is much better than taking fiber in the form of pills or other artificial supplements . Because, these natural foods not only contain fiber, but also contain many other nutrients and vitamins that our body needs.

However, if for some reason your doctor recommends that you or your child take a fiber supplement , you should use it exactly as the doctor recommends.

How do we add this fiber to everyone in the family's diet?

This is the most important question. We know that fiber is good for us, but how do we get it into our daily diet? Don't worry, it's not that difficult. Just a few small changes can help. Here are some simple ways you can use:

• Read Nutrition Labels on Food Packages: Look at the back of the food packages you buy from the store to see if the ``Nutrition labels`` list the amount of ``(Fiber)`` . Try to choose foods that contain 3 grams ``(g)`` or more of fiber.
• Choose Whole Grains Over Refined Grains: Simply put, add things like brown bread instead of white bread, red/brown rice instead of white rice, and whole - grain pasta instead of regular pasta to your diet. This will make a big difference.
• Eat whole fruit instead of fruit juice: When making fruit juice, the fiber is often removed. So it's better to eat the fruit whole. That way, you get all the fiber.
• Add fruits and vegetables to every meal: Try to add some fruit or vegetables to breakfast, lunch, and dinner. Try to eat at least 5 servings of fruits and vegetables a day. For example, if you eat salt and pepper with rice and milk for breakfast, you can add a banana to it. For lunch, have two or three types of vegetables and a green salad with rice.

Other ways to add fiber to meals and snacks

Here are some more ideas:

• When eating things like yogurt , cereal , and oats, add some pieces of fruit (like mango, banana, papaya) and nuts (like cashews, peanuts) on top.
• When making a sandwich , add vegetables like lettuce, tomatoes, cucumbers, and avocado .
• When making soup or salad , add some legumes like lentils and chickpeas. Adding a little barley to a vegetable soup will also add fiber.
• When making cakes and buns at home, add a little bran or oat flour. This can increase the fiber content.
• It is very healthy to give a packet of popcorn (homemade is better, with less salt and sugar), whole - grain crackers, fruit (a piece of guava, some dates), and vegetables (like a carrot, a piece of cucumber) as a snack.

What else do we need to know about this?

When adding fiber to our diet, you also need to be aware of a few other small things.

• When adding fiber to your diet, add it gradually: Don't add a large amount of fiber to your diet all at once. Doing so can cause discomfort such as bloating, gas, and stomach cramps. So, add fiber-rich foods gradually over a few weeks. Then your body will get used to it.
• Children should drink plenty of water: Fiber needs to be well-hydrated to move easily through the intestines. Since fiber absorbs water, going without water can increase constipation. Therefore, encourage children to drink plenty of water throughout the day. This applies to adults as well.

Remember, if your child has persistent diarrhea , constipation , or stomach aches, or if you have any questions or concerns about your family's diet, be sure to see your family doctor for advice.

So, what is the message we want to take home from this story?

Okay, we've talked a lot about fiber today, haven't we? Simply put, fiber is something that our bodies need.

• It is very important to include fiber-rich foods (fruits, vegetables, whole grains, nuts) in your daily diet.
• This prevents constipation, controls weight, lowers cholesterol, and helps protect against diabetes and heart disease.
• The amount of fiber children need varies depending on their age. Be aware of that.
• When adding fiber to your diet, add it little by little, and drink plenty of water.
• It is best to get fiber from natural foods.

So, starting today, try to add a little more fiber to everyone in your family's diet. It will go a long way in helping you stay healthy and happy. If you have any questions, never be afraid to ask a doctor, okay?

` Fiber, dietary fiber, children's nutrition, constipation, healthy eating, whole grains