Question – Constipation and increasing fibre in the diet
My three-year-old son Jordan eats well but he is prone to constipation. He eats the recommended amounts of fruit and vegetables, and we encourage wholegrain bread and breakfast cereal. We are not keen on brown rice or pasta. We would like to try more beans and lentils but they seem like a lot of work – any easy ideas for these or other high-fibre foods I haven’t thought of?
Answer:
Some children are more prone to constipation, just as some adults are, and this is certainly not an unusual problem for young children. You are obviously encouraging a healthy diet for your son, and it’s a great idea to explore some different high-fibre foods. However, do remember that up until the age of five, children should not have an exclusively wholegrain diet, as too much fibre fills their tummies whilst not providing adequate nutrition. As you are serving white pasta and rice, Jordan is getting a good combination of wholegrain and refined cereals for his age.
Dried beans, chickpeas and lentils are collectively known as legumes, and they are a source of a multitude of nutrients. They are rich in protein, fibre, carbohydrate (in the form of starch), iron and zinc. While it can be time-consuming soaking and boiling up dried beans and other legumes, there are plenty of more convenient ways to eat these nutritious foods. Firstly, keep a store of canned lentils and beans in your cupboard. Then:
- Toss chickpeas onto a salad
- Combine a variety of beans such as kidney beans and butter beans with chopped vegetables like peppers, celery, and corn for a colourful bean salad
- Add beans or lentils to vegetable soup to make it into a hearty meal
- Puy lentils make a tasty side dish and are small enough to cook quickly without being pre-soaked – try combining them with some sautéed onions and a touch of mild spice such as cumin or coriander
- These spices are also perfect in dhal, a traditional Indian dish made by cooking lentils until they are soft. It’s a perfect accompaniment to rice
- Don’t forget the great standby – baked beans. Look for a lower-salt version and use them to top a baked potato or toast for a quick meal. Add some vegetables or cherry tomatoes and cucumber to make the meal complete
- On a day when you have more time, Jordan could help you to make bean-based vege-burgers – a fun, edible project
If you have no history of allergy in the family, nuts are also a good source of fibre, as well as protein, iron, zinc and healthy oils. While Jordan is a bit young for whole nuts (they’re not recommended for children under five because of the risk of choking), chopped nuts can be added to stir-fries and sprinkled onto breakfast cereal or over yoghurt.
Do also check that Jordan is drinking enough – plenty of fluid is essential to combine with the fibre to create softer, bulkier stools. Offer a drink at each meal and snack, and during or after exercise. At Jordan’s age, he should be drinking at least 1.1 litres (2 pints) a day. Plenty of activity is also important to keep the digestive system moving.