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Fibre for Kids

Bread Loaf

What is Fibre?

Fibre is the indigestible part of cereals, fruit and vegetables. It is usually the skins, pips and seeds of these foods which contain the most fibre.

Why do I need it?

You have constipation when you haven't had a poo for several days. This can give you tummy ache. It may also hurt if your poo has become small and hard.

How does Fibre work?

Fibre works by absorbing water as it passes through your gut. It swells up a bit like a sponge to make your poo softer and easier to pass. The extra fibre teaches your gut muscles to work properly and help you to go more often.

So what do I do?

  • Eat more foods with fibre in them
  • Remember to increase the amount of fibre gradually
  • Have plenty to drink during the day

Anything else?Pitta Breads

Don't expect the diet to work straight away. It may take some time, so don't give up.

 

Foods to go for

Bread, Chapattis and Flour Breakfast Cereal
• Wholemeal or granary is best. It has the most fibre.
• High fibre white bread is next.
• White bread or white flour has the lowest fibre.		 • Choose high fibre ones e.g. Weetabix, Branflakes, Shreddies, Porridge, Ready Brek, Shredded Wheat, Muesli.
Nuts Biscuits and Cakes
• All nuts are high in fibre. This includes crunchy nut butters e.g. peanut butter which makes a tasty high fibre food for all ages.
• Do not give whole nuts to children under 5 years.		 • Choose fruit cake, carrot cake and cakes made with some wholemeal and some white flour.
• Have some Digestives, Hobnobs, Oatcakes, Flapjacks and biscuits with dried fruit instead of chocolate, cream or plain biscuits.
• For home baking try mixing some wholemeal flour with some white flour. This works better than all wholemeal flour.
Vegetables Drinks
• All vegetables have fibre. This includes fresh, frozen and tinned.
 • Have 6-8 drinks per day such as water, unsweetened diluted fruit juice and diluted squash.
• Remember to include 1 pint of milk every day.
Rice and Pasta Fruit
• Try coloured pasta for a change. Red, green and brown all have extra fibre and look pretty too. • All fruits have fibre. This includes fresh, tinned and dried. Eat the skins where possible.

Hints

• Try to have fruit at least once per day. Add it to breakfast cereal, milk pudding, yoghurt or just on its own.
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