Table of contents:
- Fiber needs of children in a day
- Fiber needs of children based on fecal conditions
- List of high fiber foods and drinks
One of the most frequent effects of lack of fiber is constipation. Groups of babies and children are most susceptible to this condition. The easiest way to deal with constipation in children is of course by providing foods high in fiber. Even so, many parents are confused about how much fiber their child needs in a day to be fulfilled. Check out the following reviews.
Fiber needs of children in a day
Every child needs different fiber every day. According to the Nutritional Adequacy Rate set by the Indonesian Ministry of Health through the Minister of Health Regulation no. 75 of 2013, the amount of daily fiber needs of children based on their age, namely:
- Children aged 0-6 months do not have the recommended fiber intake
- 7-11 months: 10 grams daily
- 1-3 years: 16 grams daily
- 4-6 years: 22 grams daily
- 7-9 years: 26 grams daily
Meanwhile, for children aged 10 years and over, the fiber needs that must be fulfilled are still divided according to gender, namely:
- Boys 10-12 years old: 30 grams of fiber daily
- Girls aged 10-12 years: 28 grams of fiber daily
- Boys 13-15 years: 35 grams of fiber daily
- Girls aged 13-15 years 30 grams of fiber daily
- Boys 16-18 years old: 37 grams of fiber daily
- Girls aged 16-18 years: 30 grams of fiber daily
Fiber needs of children based on fecal conditions
Not only in terms of age and gender, children sometimes have different fiber needs than those specified above. Usually, this need will follow the pattern of children's activities, bowel movements, and how their daily food intake is.
As a parent, you may be confused about how to determine it. The easy way is to know the condition of the stool. Normally, stool colors are good brown and maybe a little greenish.
In addition, the texture also tends to be soft (not hard). If the child's stool is hard and difficult to pass, it is possible that the child's need for fiber is not enough, so he experiences constipation.
The solution, give your child more fiber intake when he has difficulty defecating. Don't forget to compensate by drinking lots of water. Because, eating too much fiber without enough fluids can actually cause your child to experience digestive disorders such as diarrhea and constipation. Flatulence can also be a sign that your child is eating too much fibrous food.
If you are still unsure, try to consult with a pediatrician or a nutritionist so that your child's fiber needs are more accurate.
List of high fiber foods and drinks
Here is a list of foods and drinks that contain fiber.
- Whole wheat oatmeal: one serving of oatmeal contains about 10 grams of fiber
- Apples and pears: One medium apple contains 2.6 grams of fiber and 5.5 grams of fiber from the pear with the skin on.
- Carrot: one small carrot contains 1 gram of fiber.
- Orange: 100 grams of oranges contains 1.4 grams of fiber
- Strawberry: 150 grams of fresh strawberries provides 4.8 grams of daily dietary fiber
- 100 grams of white rice provides 0.5 grams of fiber, meanwhile Red rice by the same amount has 1.7 grams of fiber.
In addition to the foods above, you can also help supplement your children's daily fiber needs by providing high-fiber milk, as well as to maintain digestive health.
Drinking high-fiber milk can help meet about 50% of your child's daily fiber needs. That way, the child's fiber is fulfilled, the child will avoid the risk of constipation.
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