Your child is grumpy and whiny. They may even complain of back or abdominal pain. Suddenly, your little hungry bug with the biggest appetite won’t touch anything. And then it hits you: You can’t remember the last time they pooped! All the signs of constipation are there. Of course, they make drugs for it. But if you can “clean things up” naturally, it seems sensible to give it a try, right? One possible solution: whole grains.
hehe? What is whole grains? How do you get a kid who lives on baked cheese and Goldfish crackers to try it? Whole grains often look and taste a lot different than what you’d see in a child’s diet, which means you might have to be a little sneaky. Don’t stress, though—you can do this, and before you know it, you’ll be breaking through the barriers and having your child, uh, back to normal.
What is whole grains? What foods are considered whole grains?
“Whole grains are another name for fiber,” shares Melissa Morris, a certified nutritionist with the International Society of Sports Nutrition (ISSN). “Fiber is a non-digestible nutrient found in many plant foods. The best sources of fiber are fruits, vegetables, whole grains, beans, soy products, nuts and seeds.
Why is it important?
“It acts like a broom for our gastrointestinal tract, keeping the bowels moving and providing bulk to our stools, which prevents constipation,” Morris shared. “Fiber also absorbs water and swells like a sponge, which helps It also helps reduce blood cholesterol levels by creating a feeling of fullness.”
Why is “satiety” important? First, feeling full from eating whole grains means your child is eating healthier, nutrient-dense foods instead of those with less nutritional value. Secondly, it makes your life easier. If your child feels full, they won’t ask you for a snack.
What do whole grains look like in children’s diets?
For adults, we usually think of whole grains as things like salad or bran cereal. These are excellent sources of fiber, but many kids won’t have access to these with a 10-foot pole. As Morris mentioned, fiber can actually be found in many foods. This makes it perfect for sneaking into any meal.
“Children should eat fruits and vegetables regularly during meals and snacks,” Morris shared. “Most kids love apples, bananas and berries, which are great sources of fiber. Try offering different types of vegetables at meals and snacks. Popcorn is a snack option that can also add a little fiber to your child’s diet,” says Morris adds, “You can also make smoothies with fresh or frozen fruit. Pureed or diced vegetables can be hidden in sauces, soups, and casseroles. Sometimes, kids need to taste a food multiple times before they like it. It, so don’t do it.” Don’t give up and keep trying new whole grains, fruits, or vegetables. “
How do you achieve the same results when your child doesn’t eat whole grains?
Are you reading labels? Many people are quick to label all packaged foods as “unhealthy,” but that’s not necessarily the case. If you’re desperate for your child’s belly to get back to normal, but they’re reluctant to approach fresh or “real” food, never underestimate the power of packaged, high-fiber foods.
- Swap out “regular” pasta for whole wheat pasta or even vegetable pasta.
- Change from white rice to brown.
- Bars, bars, bars. All those breakfast and snack bars can really come in handy. Not only are they packaged like lollipops, some even look like cakes. For example, FiberOne energy bars contain lots of fiber and look like cookies and cake. Union chocolate bars even look like candy bars when you open the package, and there are some truly unique flavor options to spark interest in even picky kids. You don’t want to use them as a crutch because they often contain artificial ingredients, added sugars, etc., but you don’t have to feel bad about letting your kids have them once in a while.
- Check your bread label. Those “carb-smart” breads often look gimmicky, and you certainly don’t want to expose a young child to toxic food culture. but If you’re giving them pita bread or a sandwich for lunch anyway, consider looking for pita bread or bread that’s higher in fiber. As a bonus, most “healthier” bread options also boast higher protein.
What does your child really need?
A little warning: Your kids don’t need as much fiber or whole grains as you do. In fact, in most cases, your child won’t need as many nutrients as adults. For fiber, KidsHealth recommends adding 5-10 depending on your child’s age. For example, your 3-year-old only needs 8-13 grams of fiber per day. A spoonful of fiber-rich pasta, such as Banza, may provide your child with a full day’s worth of fiber intake and provide them with the roughage they need to exercise. If your child is constipated, your doctor may recommend increasing their intake, but before you go crazy on any vitamin or nutrient, check with your pediatrician.
