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Higher fibre dietHHigher fibre dietHigher fibre dietEnglishNutritionToddler (13-24 months);Preschooler (2-4 years);School age child (5-8 years);Pre-teen (9-12 years);Teen (13-18 years)BodyDigestive systemNon-drug treatmentCaregivers Adult (19+)NA2009-12-17T05:00:00ZJennifer Buccino, MEd, RD, CDE;Kellie Welch, RD5.0000000000000077.00000000000001667.00000000000Health (A-Z) - ProcedureHealth A-Z<p>Fibre is an important component of healthy eating. It helps with digestion and blood circulation. Find tips for how to increase your daily fibre consumption.</p> <h2>What is fibre?</h2><p>Fibre is a nutrient found in all plants. Unlike many other nutrients found in foods, fibre is not digested by the body. In a sense, fibre just goes through the digestive system. But this is why fibre is good for you. It helps clean out your digestive system.</p><p>There are two types of fibre: soluble and insoluble. All foods that have fibre have some of each type.</p><h2>Key points</h2> <ul> <li>Fibre is not digested by the body, it goes through the digestive system and helps clean it out.</li> <li>There are two types of fibre: insoluble fibre is good for the digestive system and soluble fibre is good for the heart and blood circulation system.</li> <li>Canada's Food Guide recommends 3 to 6 servings of grain products per day for children and 6 to 7 servings of grain products per day for teenagers.</li> <li>Try to choose higher-fibre choices when eating grains products, vegetables, fruit and meat alternatives.</li> </ul><h2>Recommended daily fibre by age group</h2> <table class="akh-table"> <thead> <tr><th>Age and sex</th><th>Daily amount of fibre</th></tr> </thead> <tbody> <tr> <td>Girls and boys, 1 to 3 years:</td> <td>19 grams (g)</td> </tr> <tr> <td>Girls and boys, 4 to 8 years:</td> <td>25 g</td> </tr> <tr> <td>Girls, 9 to 13 years:</td> <td>26 g</td> </tr> <tr> <td>Boys, 9 to 13 years:</td> <td>31 g</td> </tr> <tr> <td>Girls, 14 to 18 years:</td> <td>26 g</td> </tr> <tr> <td>Boys, 14 to 18 years:</td> <td>38 g</td> </tr> </tbody> </table> <p>When choosing high-fibre foods, do not worry about the specific type of fibre. Many foods are high in both soluble and insoluble fibre. It is more important to eat high-fibre foods. </p><h2>Higher-fibre grain products</h2><p>Canada's Food Guide recommends:</p><ul><li>3 to 6 servings of <a href="/Article?contentid=1438&language=English">grain products</a> per day for children. </li><li>6 to 7 servings of grain products per day for teenagers. </li></ul><p>Start your day with a higher-fibre breakfast cereal. Look for cereals with "bran" or "fibre" in the name.</p><ul><li>Add some fruits to your cereal, such as strawberries, raspberries or blueberries. </li><li>You can add 1 to 2 tablespoons of unprocessed wheat bran to breakfast cereal. </li><li>Add bran cereal or unprocessed wheat bran to muffin, pancake, and waffle mixes. </li><li>Switch to whole grain flour. At first, switch half the flour from white to whole wheat. This will help you get used to the difference in taste and texture. </li><li>Switch to whole grain breads and pastas. </li></ul><h3>Here is some advice to follow when choosing grain products</h3><table class="akh-table"><thead><tr><th>Lower-fibre choices</th><th>Higher-fibre choices</th></tr></thead><tbody><tr><td>All white pasta; examples include macaroni, noodles, and spaghetti</td><td>Whole wheat pasta</td></tr><tr><td>Non-whole grain cereals; examples include Rice Krispies, Corn Flakes, Corn Pops, Froot Loops, and Special K</td><td>Whole grain cereals. Look for the words "bran," "whole," or "fibre" in the name of the cereal.</td></tr><tr><td>Non-whole grain cooked cereals; examples include Cream of Wheat</td><td>Whole grain cooked cereals; examples include oat bran, Red River, and oatmeal</td></tr><tr><td>All white breads. Examples include white bread, white or plain bagels, white bread sticks, dinner roll, Kaiser roll, English muffin, white hamburger or hot dog buns, white flour pita bread</td><td>Non-white breads. Examples include rye, whole wheat (look for the words "whole" or "stone ground"), multigrain, mixed grain, cracked wheat, whole wheat English muffins, hamburger and hot dog buns</td></tr><tr><td>Soda crackers</td><td>Rye crackers, graham crackers, Triscuits, whole wheat crackers</td></tr><tr><td>White rice</td><td>Brown rice, bulgur, barley, quinoa</td></tr></tbody></table> <h2>Higher-fibre vegetables and fruits</h2><p>Canada's food guide recommends:</p><ul><li>4 to 6 servings of fruits and vegetables per day for children </li><li>7 to 8 servings of fruits and vegetables per day for teenagers </li></ul><h3>Here are some ideas on better fruit choices</h3><p>Fruits and vegetables are very important in all healthy diets. There are no fruits and vegetables that should not be eaten, but high-fibre choices are better. Fruit and vegetable juices should be limited since they have very little fibre. </p><table class="akh-table"><thead><tr><th>Low-fibre choices</th><th>Medium-fibre choices</th><th>Higher-fibre choices</th></tr></thead><tbody><tr><td><p>Cherries</p><p>Grapes</p><p>Peaches</p><p>Melons, including honeydew melons, cantaloupe, and watermelon</p><p>Fruit juices and peeled fruits</p><p>Fruit cocktails and sauces, such as apple sauce</p></td><td><p>Oranges and tangerines</p><p>Peeled apples and pears</p><p>Pineapples</p><p>Bananas</p></td><td><p>Pears with skin</p><p>Apples with skin</p><p>Mangoes</p><p>Blueberries</p><p>Raspberries</p><p>Strawberries</p><p>Dried fruits, including peaches, prunes, apricots, figs, raisins, and cranberries</p></td></tr></tbody></table><h3>Raspberry-flax smoothie recipe</h3><p>Fresh fruit smoothies are a great way to add more fibre in your diet. Adding flaxseed gives extra fibre. Try making this at home for breakfast. This recipe has 5 g of fibre per serving. Option: add other fruits, such as pear with the skin. </p><p>Mix in a blender and serve:</p><ul><li>1/2 cup (125 ml) of milk </li><li>6 oz (175 g) plain vanilla yogurt </li><li>1/2 cup (125 ml) frozen raspberries </li><li>1 tablespoon (15 ml) flaxseed </li></ul><h3>Here are some ideas on better vegetable choices</h3><p>Fruits and vegetables are very important in all healthy diets. There are no fruits and vegetables that should not be eaten, but high-fibre choices are better. Fruit and vegetable juices should be limited since they have very little fibre. </p><table class="akh-table"><thead><tr><th>Low-fibre choices</th><th>Medium-fibre choices</th><th>Higher-fibre choices</th></tr></thead><tbody><tr><td><p>Onions</p><p>Cucumbers</p><p>Mushrooms</p><p>Tomatoes</p><p>Celery</p><p>Cauliflower</p><p>Cabbage</p><p>Creamed corn</p><p>Potatoes without the skin, such as peeled and mashed</p><p>Asparagus</p><p>Squash</p><p>Lettuce</p><p>Spinach</p></td><td><p>Bean sprouts</p><p>String beans</p><p>Broccoli</p><p>Brussels sprouts</p><p>Raw carrots</p><p>Eggplant (aubergines)</p><p>Parsnips</p><p>Turnip</p><p>Corn on the cob</p><p>Whole kernel corn</p><p>Potato with skin</p><p>Sweet potato with skin</p></td><td><p>Green peas: fresh, frozen or canned</p><p>Snow peas</p><p>Swiss chard</p><p>Legumes</p><p>Popcorn (air-popped)</p></td></tr></tbody></table><h2>Higher-fibre meat alternatives</h2><p>Canada's Food Guide recommends:</p><ul><li>1 to 2 servings of <a href="/Article?contentid=1440&language=English">meats and alternatives</a> per day for children.</li><li>2 to 3 servings of meats and alternatives per day for teenagers. </li></ul><p>Although meat is not a high source of fibre, many meat alternatives are. Meals that combine meat with vegetables have more fibre than meat alone. </p><ul><li>Nuts and seeds should not be offered to children under 4 years of age. </li><li>1 tablespoon of peanut butter has 2.7 grams of fibre. Spreading peanut butter thinly on a whole wheat cracker can help increase fibre. </li><li>Add beans such as black beans, garbanzo beans, or kidney beans to meals. </li></ul><h3>Here is some advice to follow when choosing legumes, nuts, and seeds</h3><table class="akh-table"><thead><tr><th>Lower-fibre choices</th><th>Higher-fibre choices</th></tr></thead><tbody><tr><td><p>Coconut</p></td><td><p>Lentils: fresh, canned, or dried</p><p>Chickpeas</p><p>Beans; examples include black beans, lima beans, baked beans, and kidney beans</p><p>Nuts (for children over 4 years). Examples include almonds, pistachios, peanuts, and cashews</p><p>Peanut butter (for children over 4 years)</p></td></tr></tbody></table><h2>Milk and dairy products</h2><p>Canada's Food Guide recommends:</p><ul><li>2 servings of <a href="/Article?contentid=1439&language=English">milk and dairy products</a> per day for children under the age of 9 years. </li><li>3 to 4 servings per day for children 9 years and older and teenagers. </li></ul><p>It is important to eat dairy foods, but they are not high in fibre.</p><h2>Higher-fibre snacks</h2><table class="akh-table"><thead><tr><th>Lower-fibre choices</th><th>Higher-fibre choices</th></tr></thead><tbody><tr><td><p>Cupcakes</p><p>Cookies; examples include arrowroot, digestives, plain chocolate chip, Oreos, and shortbread</p><p>Potato chips</p><p>Ice cream</p><p>Jell-O</p><p>Plain rice cakes</p><p>Melba toast</p></td><td><p>Bran or oat bran muffins</p><p>Oatmeal or oatmeal raisin cookies</p><p>Home-baked cookies with added wheat germ, wheat bran, nuts, or seeds</p><p>Popcorn (for children over 4 years)</p><p>Fruits and vegetables</p></td></tr></tbody></table><h2>What to look for on food labels</h2><p>For fibre, food labels are marked like this:</p><ul><li>Source of Fibre: product with at least 2 g of fibre per serving. </li><li>High Source of Fibre: product with at least 4 g of fibre per serving. </li></ul> <figure> <img src="https://assets.aboutkidshealth.ca/akhassets/Fibre_nutrition_label_CHART_IMG_EN.jpg" alt="Nutrition label with fibre content highlighted" /> </figure>
نظام غذائي كثير الأليافننظام غذائي كثير الأليافHigher fibre dietArabicNutritionToddler (13-24 months);Preschooler (2-4 years);School age child (5-8 years);Pre-teen (9-12 years);Teen (13-18 years)BodyDigestive systemHealthy living and preventionCaregivers Adult (19+)NA2009-12-17T05:00:00ZJennifer Buccino, MEd, RD, CDE;Kellie Welch, RD6.0000000000000072.00000000000001620.00000000000Flat ContentHealth A-Z<p>نظام غذائي عالي بالألياف: احصل على نصائح لتناول طعام صحي. إعرف اي من الطعام عالي بالألياف وكمية الألياف الموصى بها. اقرأ ما هي الاطعمة العالية بالألياف.</p>
高纤维饮食高纤维饮食Higher fibre dietChineseSimplifiedNutritionToddler (13-24 months);Preschooler (2-4 years);School age child (5-8 years);Pre-teen (9-12 years);Teen (13-18 years)BodyDigestive systemHealthy living and preventionCaregivers Adult (19+)NA2009-12-17T05:00:00ZJennifer Buccino, MEd, RD, CDEKellie Welch, RD72.00000000000006.000000000000001620.00000000000Flat ContentHealth A-Z纤维是健康饮食的重要组成部分。它帮助消化和血液循环。寻找如何增加每日纤维摄入量的提示。<br>
高纖維飲食高纖維飲食Higher Fibre DietChineseTraditionalNutritionToddler (13-24 months);Preschooler (2-4 years);School age child (5-8 years);Pre-teen (9-12 years);Teen (13-18 years)BodyDigestive systemHealthy living and preventionCaregivers Adult (19+)NA2009-12-17T05:00:00ZJennifer Buccino, MEd, RD, CDEKellie Welch, RD72.00000000000006.000000000000001620.00000000000Flat ContentHealth A-Z了解高纖維食物的優點,對兒童健康的好處,制定合理的兒童膳食計劃
Régime alimentaire riche en fibresRRégime alimentaire riche en fibresHigher fibre dietFrenchNutritionToddler (13-24 months);Preschooler (2-4 years);School age child (5-8 years);Pre-teen (9-12 years);Teen (13-18 years)BodyDigestive systemNon-drug treatmentCaregivers Adult (19+)NA2009-12-17T05:00:00ZJennifer Buccino, MEd, RD, CDE;Kellie Welch, RD5.0000000000000077.00000000000001667.00000000000Health (A-Z) - ProcedureHealth A-Z<p> Les fibres sont un élément important d'une saine alimentation. Elles aident à la digestion et à la circulation sanguine.</p><h2>Que sont les fibres?</h2><p>Les fibres sont des nutriments présents dans toutes les plantes. Contrairement à beaucoup d' autres éléments nutritifs trouvés dans les aliments, les fibres ne sont pas digérées par le corps. D' une certaine façon, les fibres ne font que passer dans le système digestif. C' est pourquoi elles sont bonnes pour vous. Elles aident à nettoyer votre système digestif. </p><p>Il y a deux types de fibres : solubles et insolubles. Tous les aliments fibreux contiennent une certaine quantité des deux types.</p><h2>À retenir<br></h2><ul><li> Les fibres ne sont pas digérées par le corps, mais elles passent dans le système digestif et aident à nettoyer ce dernier. </li><li>Il y a deux types de fibres : les fibres insolubles sont bonnes pour le système digestif et les fibres solubles sont bonnes pour le cœur et la circulation sanguine.</li><li>Le Guide alimentaire canadien recommande de trois à six portions de produits céréaliers par jour pour les enfants et de six à sept portions de produits céréaliers par jour pour les adolescents.</li><li>Essayez de choisir des aliments riches en fibres quand vous consommez des produits céréaliers, des légumes, des fruits et des substituts de viandes.</li></ul><h2>Quantité quotidienne de fibres recommandée par groupe d'âge</h2><table class="akh-table"><thead><tr><th>Âge et sexe</th><th>Quantité quotidienne de fibres</th></tr></thead><tbody><tr><td>Filles et garçons de 1 à 3 ans :</td><td>19 grammes (g)</td></tr><tr><td>Filles et garçons de 4 à 8 ans :</td><td>25 g</td></tr><tr><td>Filles de 9 à 13 ans :</td><td>26 g</td></tr><tr><td>Garçons de 9 à 13 ans :</td><td>31 g</td></tr><tr><td>Filles de 14 à 18 ans :</td><td>26 g</td></tr><tr><td>Garçons 14 à 18 ans :</td><td>38 g</td></tr></tbody></table><p>Lorsqu'il s'agit de choisir des aliments à teneur élevée en fibres, ne vous préoccupez pas du type de fibres. Beaucoup d'aliments contiennent de grandes quantités de fibres solubles et insolubles. Le plus important est de manger des aliments riches en fibres.</p><h2>Produits céréaliers à teneur élevée en fibres</h2><p>Le Guide alimentaire canadien recommande les portions suivantes :</p><ul><li>de trois à six portions de <a href="/Article?contentid=1438&language=French">produits céréaliers</a> par jour pour les enfants;</li><li>six ou sept portions de produits céréaliers par jour pour les adolescents.</li></ul><p>SCommencez votre journée avec un petit djeuner qui comporte des céréales à teneur élevée en fibres. Recherchez des céréales dont le nom comprend le mot « son » ou « fibres ».</p><ul><li>Ajoutez des fruits à vos céréales, comme des fraises, des framboises ou des bleuets.</li><li>Vous pouvez ajouter une ou deux cuillèrées à soupe de son de blé à l'état brut dans vos céréales.</li><li>Ajoutez des céréales de son ou du son de blé dans vos muffins, vos crêpes ou vos gaufres.</li><li>Utilisez de la farine de grains entiers. Au début, remplacez la moitié de la farine blanche par de la farine de grains entiers. Cela vous aidera à vous habituer à la différence de goût et de texture.</li><li>Passez aux pains et aux pâtes aux grains entiers.</li></ul><h3>Voici certains conseils à suivre pour choisir des produits céréaliers.</h3><table class="akh-table"><thead><tr><th>Choix de faible teneur en fibres</th><th>Choix d'une teneur élevée en fibres</th></tr></thead><tbody><tr><td>Toutes les pâtes blanches, par exemple les macaroni, les nouilles et les spaghetti.</td><td>Pâtes au blé entier.</td></tr><tr><td>Produits céréaliers sans grains entiers, par exemple les <em>Rice Krispies, Corn Flakes, Corn Pops, Froot Loops et Special K.</em></td><td>Les céréales de grains entiers. Recherchez les mots « son », « entier » ou « fibres » dans le nom des céréales.</td></tr><tr><td>Produits céréaliers cuits sans grains entiers, par exemple la crème de blé.</td><td>Les céréales cuites composées de grains entiers, par exemple le son d'avoine, les céréales Red River et le gruau.</td></tr><tr><td>Tous les pains blancs. Par exemple, le pain blanc, les bagels blancs ou ordinaires, les baguettes blanches, les petits pains mollets, les pains empereurs, les muffins anglais, les pains à hamburger ou à hot dog blancs et les pains pita composés de farine blanche.</td><td>Aucun pain blanc. Par exemple, le pain de seigle, le pain de blé entier (recherchez les mots « entier » ou « farine moulue sur pierre »), le pain multigrains, le pain de grains mélangés, le pain de blé concassé, ainsi que les muffins et les pains à hamburger et à hot dog de blé entier.</td></tr><tr><td>Biscuits soda (crackers).</td><td>Craquelins de seigle, biscuits Graham, Triscuits et craquelins de blé entier.</td></tr><tr><td>Riz blanc.</td><td>Riz brun, bulgur, orge, quinoa.</td></tr></tbody></table><h2>Fruits et légumes à teneur élevée en fibres</h2><p>Le Guide alimentaire canadien recommande les portions suivantes :</p><ul><li>de quatre à six portions de fruits et de légumes par jour pour les enfants;</li><li>sept ou huit portions de fruits et de légumes par jour pour les adolescents.</li></ul><h3>Voici des idées de fruits de premier choix</h3><p>Les fruits et les légumes sont très importants dans toutes les régimes sains. Il n'existe pas de fruits et de légumes qui ne devraient pas être mangés, mais les choix qui comportent une teneur élevée en fibres sont les meilleurs. Les jus de fruits et de légumes devraient être consommés en quantité limitée puisqu'ils sont pauvres en fibres.</p><table class="akh-table"><thead><tr><th>Choix de faible teneur en fibres</th><th>Choix de teneur moyenne</th><th>Choix de teneur élevée en fibres</th></tr></thead><tbody><tr><td><p>Cerises</p><p>Raisins</p><p>Pêches</p><p>Melons, y compris le melon miel, le cantaloup et le melon d'eau</p><p>Jus de fruits et fruits pelés</p><p>Salades et compotées de fruits, comme la compote de pommes</p></td><td><p>Oranges et mandarines</p><p>Pommes et poires pelées</p><p>Ananas</p><p>Bananes</p></td><td><p>Poires avec la peau</p><p>Pommes avec la peau</p><p>Mangues</p><p>Bleuets</p><p>Framboises</p><p>Fraises</p><p>Fruits sêchés, y compris les pêches, les prunes, les abricots, les figues, les raisins et les canneberges</p></td></tr></tbody></table><h3>Recette de boisson fouettée (smoothie) framboises-graines de lin</h3><p>Les boissons fouettées aux fruits sont une très bonne façon d'ajouter des fibres à votre régime. L'ajout de graines de lin fournit également davantage de fibres. Essayez d'en faire à la maison pour le petit déjeuner. Cette recette contient 5 g de fibres par portion. Option : ajoutez d'autres fruits, comme des poires avec la peau.</p><p>Brassez dans un mélangeur (mixer) et servez.</p><ul><li>1/2 tasse (125 ml) de lait</li><li>6 oz (175 g) de yogourt à la vanille</li><li>1/2 tasse (125 ml) de framboises congelées</li><li>1 cuillèrée à soupe (15 ml) de graines de lin</li></ul><h3>Voici des idées de légumes de premier choix</h3><p>Les fruits et les légumes sont très importants dans tous les régimes sains. Il n'existe pas de fruits et de légumes qui ne devraient pas être mangés, mais les choix qui comportent une teneur élevée en fibres sont les meilleurs. Les jus de fruits et de légumes devraient être consommés en quantité limitée puisqu'ils sont pauvres en fibres.</p><table class="akh-table"><thead><tr><th>Choix de faible teneur en fibres</th><th>Choix de teneur moyenne</th><th>Choix de teneur élevée en fibres</th></tr></thead><tbody><tr><td><p>Oignons</p><p>Concombres</p><p>Champignons</p><p>Tomates</p><p>Céleri</p><p>Chou-fleur</p><p>Chou</p><p>Maïs en crême</p><p>Pommes de terre sans la peau, par exemple pelées ou en purée</p><p>Asperges</p><p>Courges</p><p>Laitue</p><p>Épinards</p></td><td><p>Germe de soja</p><p>Haricots d'Espagne</p><p>Brocoli</p><p>Choux de Bruxelles</p><p>Carottes crues</p><p>Aubergines</p><p>Panais</p><p>Navet</p><p>Maïs en épis</p><p>Maïs (grains entiers)</p><p>Pommes de terre avec la peau</p><p>Patates douces avec la peau</p></td><td><p>Pois verts : frais, congelés ou en conserve</p><p>Pois mange tout</p><p>Bette</p><p>Légumineuses</p><p>Maïs soufflé (popcorn)</p></td></tr></tbody></table><h2>Substituts de viande à teneur élevée en fibres</h2><p>Le Guide alimentaire canadien recommande les portions suivantes :</p><ul><li>une ou deux portions de <a href="/Article?contentid=1440&language=French">viande ou substituts</a> par jour pour les enfants;</li><li>deux ou trois portions de viande ou substituts par jour pour les adolescents.</li></ul><p>Bien que la viande ne soit pas riche en fibres, un grand nombre de substituts le sont. Les repas qui comprennent de la viande et des légumes comportent davantage de fibres qu'un repas de viande seule.</p><ul><li>Les noix et les graines ne doivent pas être données à des enfants de moins de 4 ans.</li><li>Une cuillèrée à soupe de beurre d'arachide contient 2,7 grammes de fibres. Étendre une mince couche de beurre d'arachide sur un craquelin de blé entier peut aider à augmenter la consommation de fibres.</li><li>Ajoutez à vos repas des haricots, comme des haricots noirs, des poids chiches ou des haricots communs (fèves).</li></ul><h3>Voici des conseils à suivre lorsqu'il s'agit de choisir vos légumes, noix et graines</h3><table class="akh-table"><thead><tr><th>Choix de faible teneur en fibres</th><th>Choix de teneur élevée en fibres</th></tr></thead><tbody><tr><td><p>Noix de coco</p></td><td><p>Lentilles : fraîches, en conserve ou sêchées</p><p>Pois chiches</p><p>Haricots, par exemples des haricots noirs, des haricots de Lima, des fèves aux lards et des haricots communs</p><p>Noix (pour les enfants de plus de 4 ans), par exemple des amandes, des pistaches, des arachides et des noix de cajou</p><p>Beurre d'arachide (pour les enfants de plus de 4 ans)</p></td></tr></tbody></table><h2>Lait et produits laitiers</h2><p>Le Guide alimentaire canadien recommande les portions suivantes :</p><ul><li>deux portions de <a href="/Article?contentid=1439&language=French">lait et de produits laitiers</a> par jour pour les enfants âgés de moins de 9 ans;</li><li>trois ou quatre portions par jour pour les enfants de 9 ans et plus, et les adolescents.</li></ul><p>Il est important de consommer des produits laitiers, mais ils ne contiennent pas beaucoup de fibres.</p><h2>Collations à teneur élevée en fibres</h2><table class="akh-table"><thead><tr><th>Choix de faible teneur en fibres</th><th>Choix de teneur élevée en fibres</th></tr></thead><tbody><tr><td><p>Petits gâteaux (cupcakes)</p><p>Biscuits, par exemple arrow-root, digestifs, aux pépites de chocolat, Oreo et sablés</p><p>Croustilles (chips)</p><p>Crème glacée</p><p>Jell-O</p><p>Galettes de riz ordinaire</p><p>Biscottes</p></td><td><p>Muffins au son ou au son d'avoine</p><p>Biscuits à la farine d'avoine, avec ou sans raisins secs</p><p>Biscuits faits maison avec du germe de blé, du son de blé, des noix ou des graines ajoutés</p><p>Maïs soufflé (pour les enfants de plus de 4 ans)</p><p>Fruits et légumes</p></td></tr></tbody></table><h2>Ce qu'il faut rechercher sur les étiquettes et emballages</h2><p>En ce qui concerne les fibres, les étiquettes sur les emballages d'aliments affichent les renseignements suivants.<br></p><ul><li>Source de fibres : ce produit contient au moins 2 g de fibres par portion.</li><li>Teneur élevée en fibres : ce produit contient au moins 4 g de fibres par portion.</li></ul> <figure> <img src="https://assets.aboutkidshealth.ca/akhassets/Fibre_nutrition_label_CHART_IMG_FR.jpg" alt="Étiquette nutritionnelle avec le teneur en fibres indiqué en surbrillance" /> </figure>
Dieta con mayor contenido de fibraDDieta con mayor contenido de fibraHigher Fibre DietSpanishNAChild (0-12 years);Teen (13-18 years)NANANAAdult (19+)NA2009-12-17T05:00:00ZJennifer Buccino, MEd, RD, CDE Kellie Welch, RD000Flat ContentHealth A-Z<p>Los alimentos con fibra ayudan con la digestión y la circulación sanguínea. Obtenga información sobre los beneficios de la fibra y dietas altas en fibra.</p>
மிக அதிகளவு நார்ச்சத்துள்ள உணவுகள்மிக அதிகளவு நார்ச்சத்துள்ள உணவுகள்Higher Fibre DietTamilNAChild (0-12 years);Teen (13-18 years)NANANAAdult (19+)NA2009-12-17T05:00:00ZJennifer Buccino, MEd, RD, CDEKellie Welch, RD000Flat ContentHealth A-Z<p>நார்ச்சத்து என்பது சத்தான உணவின் ஒரு முக்கியமான பகுதி. இது செரிமானம் மற்றும் இரத்த ஓட்டத்திற்கு உதவுகிறது.</p>
ہائی فائبر ڈائٹ یا زیاد ہ ریشوں والی خوراکہہائی فائبر ڈائٹ یا زیاد ہ ریشوں والی خوراکHigher Fibre DietUrduNAChild (0-12 years);Teen (13-18 years)NANANAAdult (19+)NA2009-12-17T05:00:00ZJennifer Buccino, MEd, RD, CDEKellie Welch, RD72.00000000000006.000000000000001620.00000000000Flat ContentHealth A-Zریشے صحتمند غذا کا ایک اہم جز ہیں۔ اس سے ہضم کرنے اور دوران خون میں مدد ملتی ہے۔ اپنے بچے کیلئے صحتمند اور زیادہ ریشے والی غذاؤں کے بارے میں پڑھیں۔

 

 

Higher fibre diet964.000000000000Higher fibre dietHigher fibre dietHEnglishNutritionToddler (13-24 months);Preschooler (2-4 years);School age child (5-8 years);Pre-teen (9-12 years);Teen (13-18 years)BodyDigestive systemNon-drug treatmentCaregivers Adult (19+)NA2009-12-17T05:00:00ZJennifer Buccino, MEd, RD, CDE;Kellie Welch, RD5.0000000000000077.00000000000001667.00000000000Health (A-Z) - ProcedureHealth A-Z<p>Fibre is an important component of healthy eating. It helps with digestion and blood circulation. Find tips for how to increase your daily fibre consumption.</p> <h2>What is fibre?</h2><p>Fibre is a nutrient found in all plants. Unlike many other nutrients found in foods, fibre is not digested by the body. In a sense, fibre just goes through the digestive system. But this is why fibre is good for you. It helps clean out your digestive system.</p><p>There are two types of fibre: soluble and insoluble. All foods that have fibre have some of each type.</p><h2>Good reasons to follow a high-fibre diet</h2> <p>Insoluble fibre is good for the digestive system. It helps make your stool (poo) soft and bulky. This helps <a href="/Article?contentid=6&language=English">prevent constipation</a>. Insoluble fibre is found in whole wheat products, corn bran and flax seeds. It is also in some <a href="/Article?contentid=1437&language=English">vegetables and fruit</a>. </p> <p>Soluble fibre is good for the heart and blood circulation system. It may help lower blood cholesterol and help control blood sugar levels. Soluble fibre is found in fruits and vegetables. It is also in oat bran and oatmeal, barley, psyllium, and legumes. </p> <p>Fibre can also help with weight control.</p> <p>When adding fibre to your diet, increase the amount slowly. It takes a little time for your body to get used to the extra fibre. </p> <p>Foods that have fibre are usually rich in other nutrients as well.</p><h2>Key points</h2> <ul> <li>Fibre is not digested by the body, it goes through the digestive system and helps clean it out.</li> <li>There are two types of fibre: insoluble fibre is good for the digestive system and soluble fibre is good for the heart and blood circulation system.</li> <li>Canada's Food Guide recommends 3 to 6 servings of grain products per day for children and 6 to 7 servings of grain products per day for teenagers.</li> <li>Try to choose higher-fibre choices when eating grains products, vegetables, fruit and meat alternatives.</li> </ul><h2>Meal ideas</h2> <h3>Breakfast</h3> <ul> <li>Your child's favourite cereal sprinkled with natural bran or bran flakes </li> <li>Whole wheat toast with thinly spread peanut butter </li> <li>Fresh fruit </li> <li>Yogurt with fruit </li> <li>Smoothie with ground flaxseed </li> <li>Oatmeal </li> </ul> <h3>Lunch</h3> <ul> <li>Sandwiches using whole wheat bread or bun. For example, try turkey, lettuce and tomato, or peanut butter and jam on whole wheat bread. </li> <li>Chili, minestrone soup, or black bean soup. Puree the soup for children under four years old.</li> <li>Whole wheat pasta </li> <li>Raw vegetables and dip: for children four years of age and older. </li> <li>Plain popcorn: for children over four years of age. </li> </ul> <h3>Dinner</h3> <ul> <li>Chicken fingers or fish sticks coated in wheat germ, bran cereal or whole wheat bread crumbs </li> <li>Whole wheat pasta with tomato sauce </li> <li>Sweet potato with the skin </li> <li>Side serving of cooked vegetables </li> <li>Baked beans or chili made with beans. Puree this for children under four years of age. </li> <li>A whole wheat dinner roll can be served with the meal to boost fibre intake. </li> </ul> <h2>Write down other ideas you have here:</h2> <p> </p> <p> </p><h2>Recommended daily fibre by age group</h2> <table class="akh-table"> <thead> <tr><th>Age and sex</th><th>Daily amount of fibre</th></tr> </thead> <tbody> <tr> <td>Girls and boys, 1 to 3 years:</td> <td>19 grams (g)</td> </tr> <tr> <td>Girls and boys, 4 to 8 years:</td> <td>25 g</td> </tr> <tr> <td>Girls, 9 to 13 years:</td> <td>26 g</td> </tr> <tr> <td>Boys, 9 to 13 years:</td> <td>31 g</td> </tr> <tr> <td>Girls, 14 to 18 years:</td> <td>26 g</td> </tr> <tr> <td>Boys, 14 to 18 years:</td> <td>38 g</td> </tr> </tbody> </table> <p>When choosing high-fibre foods, do not worry about the specific type of fibre. Many foods are high in both soluble and insoluble fibre. It is more important to eat high-fibre foods. </p><h2>Higher-fibre grain products</h2><p>Canada's Food Guide recommends:</p><ul><li>3 to 6 servings of <a href="/Article?contentid=1438&language=English">grain products</a> per day for children. </li><li>6 to 7 servings of grain products per day for teenagers. </li></ul><p>Start your day with a higher-fibre breakfast cereal. Look for cereals with "bran" or "fibre" in the name.</p><ul><li>Add some fruits to your cereal, such as strawberries, raspberries or blueberries. </li><li>You can add 1 to 2 tablespoons of unprocessed wheat bran to breakfast cereal. </li><li>Add bran cereal or unprocessed wheat bran to muffin, pancake, and waffle mixes. </li><li>Switch to whole grain flour. At first, switch half the flour from white to whole wheat. This will help you get used to the difference in taste and texture. </li><li>Switch to whole grain breads and pastas. </li></ul><h3>Here is some advice to follow when choosing grain products</h3><table class="akh-table"><thead><tr><th>Lower-fibre choices</th><th>Higher-fibre choices</th></tr></thead><tbody><tr><td>All white pasta; examples include macaroni, noodles, and spaghetti</td><td>Whole wheat pasta</td></tr><tr><td>Non-whole grain cereals; examples include Rice Krispies, Corn Flakes, Corn Pops, Froot Loops, and Special K</td><td>Whole grain cereals. Look for the words "bran," "whole," or "fibre" in the name of the cereal.</td></tr><tr><td>Non-whole grain cooked cereals; examples include Cream of Wheat</td><td>Whole grain cooked cereals; examples include oat bran, Red River, and oatmeal</td></tr><tr><td>All white breads. Examples include white bread, white or plain bagels, white bread sticks, dinner roll, Kaiser roll, English muffin, white hamburger or hot dog buns, white flour pita bread</td><td>Non-white breads. Examples include rye, whole wheat (look for the words "whole" or "stone ground"), multigrain, mixed grain, cracked wheat, whole wheat English muffins, hamburger and hot dog buns</td></tr><tr><td>Soda crackers</td><td>Rye crackers, graham crackers, Triscuits, whole wheat crackers</td></tr><tr><td>White rice</td><td>Brown rice, bulgur, barley, quinoa</td></tr></tbody></table> <h2>Higher-fibre vegetables and fruits</h2><p>Canada's food guide recommends:</p><ul><li>4 to 6 servings of fruits and vegetables per day for children </li><li>7 to 8 servings of fruits and vegetables per day for teenagers </li></ul><h3>Here are some ideas on better fruit choices</h3><p>Fruits and vegetables are very important in all healthy diets. There are no fruits and vegetables that should not be eaten, but high-fibre choices are better. Fruit and vegetable juices should be limited since they have very little fibre. </p><table class="akh-table"><thead><tr><th>Low-fibre choices</th><th>Medium-fibre choices</th><th>Higher-fibre choices</th></tr></thead><tbody><tr><td><p>Cherries</p><p>Grapes</p><p>Peaches</p><p>Melons, including honeydew melons, cantaloupe, and watermelon</p><p>Fruit juices and peeled fruits</p><p>Fruit cocktails and sauces, such as apple sauce</p></td><td><p>Oranges and tangerines</p><p>Peeled apples and pears</p><p>Pineapples</p><p>Bananas</p></td><td><p>Pears with skin</p><p>Apples with skin</p><p>Mangoes</p><p>Blueberries</p><p>Raspberries</p><p>Strawberries</p><p>Dried fruits, including peaches, prunes, apricots, figs, raisins, and cranberries</p></td></tr></tbody></table><h3>Raspberry-flax smoothie recipe</h3><p>Fresh fruit smoothies are a great way to add more fibre in your diet. Adding flaxseed gives extra fibre. Try making this at home for breakfast. This recipe has 5 g of fibre per serving. Option: add other fruits, such as pear with the skin. </p><p>Mix in a blender and serve:</p><ul><li>1/2 cup (125 ml) of milk </li><li>6 oz (175 g) plain vanilla yogurt </li><li>1/2 cup (125 ml) frozen raspberries </li><li>1 tablespoon (15 ml) flaxseed </li></ul><h3>Here are some ideas on better vegetable choices</h3><p>Fruits and vegetables are very important in all healthy diets. There are no fruits and vegetables that should not be eaten, but high-fibre choices are better. Fruit and vegetable juices should be limited since they have very little fibre. </p><table class="akh-table"><thead><tr><th>Low-fibre choices</th><th>Medium-fibre choices</th><th>Higher-fibre choices</th></tr></thead><tbody><tr><td><p>Onions</p><p>Cucumbers</p><p>Mushrooms</p><p>Tomatoes</p><p>Celery</p><p>Cauliflower</p><p>Cabbage</p><p>Creamed corn</p><p>Potatoes without the skin, such as peeled and mashed</p><p>Asparagus</p><p>Squash</p><p>Lettuce</p><p>Spinach</p></td><td><p>Bean sprouts</p><p>String beans</p><p>Broccoli</p><p>Brussels sprouts</p><p>Raw carrots</p><p>Eggplant (aubergines)</p><p>Parsnips</p><p>Turnip</p><p>Corn on the cob</p><p>Whole kernel corn</p><p>Potato with skin</p><p>Sweet potato with skin</p></td><td><p>Green peas: fresh, frozen or canned</p><p>Snow peas</p><p>Swiss chard</p><p>Legumes</p><p>Popcorn (air-popped)</p></td></tr></tbody></table><h2>Higher-fibre meat alternatives</h2><p>Canada's Food Guide recommends:</p><ul><li>1 to 2 servings of <a href="/Article?contentid=1440&language=English">meats and alternatives</a> per day for children.</li><li>2 to 3 servings of meats and alternatives per day for teenagers. </li></ul><p>Although meat is not a high source of fibre, many meat alternatives are. Meals that combine meat with vegetables have more fibre than meat alone. </p><ul><li>Nuts and seeds should not be offered to children under 4 years of age. </li><li>1 tablespoon of peanut butter has 2.7 grams of fibre. Spreading peanut butter thinly on a whole wheat cracker can help increase fibre. </li><li>Add beans such as black beans, garbanzo beans, or kidney beans to meals. </li></ul><h3>Here is some advice to follow when choosing legumes, nuts, and seeds</h3><table class="akh-table"><thead><tr><th>Lower-fibre choices</th><th>Higher-fibre choices</th></tr></thead><tbody><tr><td><p>Coconut</p></td><td><p>Lentils: fresh, canned, or dried</p><p>Chickpeas</p><p>Beans; examples include black beans, lima beans, baked beans, and kidney beans</p><p>Nuts (for children over 4 years). Examples include almonds, pistachios, peanuts, and cashews</p><p>Peanut butter (for children over 4 years)</p></td></tr></tbody></table><h2>Milk and dairy products</h2><p>Canada's Food Guide recommends:</p><ul><li>2 servings of <a href="/Article?contentid=1439&language=English">milk and dairy products</a> per day for children under the age of 9 years. </li><li>3 to 4 servings per day for children 9 years and older and teenagers. </li></ul><p>It is important to eat dairy foods, but they are not high in fibre.</p><h2>Higher-fibre snacks</h2><table class="akh-table"><thead><tr><th>Lower-fibre choices</th><th>Higher-fibre choices</th></tr></thead><tbody><tr><td><p>Cupcakes</p><p>Cookies; examples include arrowroot, digestives, plain chocolate chip, Oreos, and shortbread</p><p>Potato chips</p><p>Ice cream</p><p>Jell-O</p><p>Plain rice cakes</p><p>Melba toast</p></td><td><p>Bran or oat bran muffins</p><p>Oatmeal or oatmeal raisin cookies</p><p>Home-baked cookies with added wheat germ, wheat bran, nuts, or seeds</p><p>Popcorn (for children over 4 years)</p><p>Fruits and vegetables</p></td></tr></tbody></table><h2>General tips for getting more fibre and eating a healthy diet</h2> <ul> <li>Use whole wheat flour with or instead of white flour. Add wheat bran to pancake, cookie, or muffin mixes. </li> <li>Use wheat germ, whole wheat bread crumbs, or ground nuts to coat chicken and fish. </li> <li>Add dried fruit to yogurt and hot and cold cereals. </li> <li>Although dairy products are not high in fibre, they are still an important source of nutrients. Continue to make these foods part of your child's diet. </li> <li>When having pasta sauce, add extra high-fibre vegetables. Use whole wheat pasta. </li> <li>Make vegetable and bean soups. Try adding bulgur or barley instead of pasta. </li> <li>Experiment with new higher-fibre foods; for example, chili, nachos with re-fried beans, and burritos. </li> <li>Snack on raw vegetables, fresh and dried fruits, or popcorn (for children over 4 years of age). </li> <li>Limit sugary, high-fat, and processed foods in your diet. </li> </ul> <h3>When cooking</h3> <p>Add bran cereal, natural bran and chopped nuts to stews, casseroles, thick soups, and ground meat. When coating meat, use bran cereal and whole wheat bread crumbs. </p> <h3>For dessert</h3> <p>Sprinkle bran cereal or low-fat granola (nut-free granola for children under four years of age) over pudding, ice cream, or cereal. Or add chunks of your favourite fresh fruit. </p> <h3>When snacking</h3> <p>Try fresh fruit or raw vegetables such as carrots or broccoli. For children under four, cut fruit into small pieces and cook vegetables before serving. </p> <h3>Remember</h3> <ul> <li>Increase fibre content slowly to prevent bloating and gas. </li> <li>Offer plenty of fluids. </li> <li>As you increase fibre in your diet, you have to increase the amount of fluid you drink. </li> <li>Lack of exercise can lead to constipation. Make sure your child gets plenty of exercise.</li> </ul><h2>What to look for on food labels</h2><p>For fibre, food labels are marked like this:</p><ul><li>Source of Fibre: product with at least 2 g of fibre per serving. </li><li>High Source of Fibre: product with at least 4 g of fibre per serving. </li></ul> <figure> <img src="https://assets.aboutkidshealth.ca/akhassets/Fibre_nutrition_label_CHART_IMG_EN.jpg" alt="Nutrition label with fibre content highlighted" /> </figure><img alt="" src="https://assets.aboutkidshealth.ca/AKHAssets/higher_fibre_diet.jpg" style="BORDER:0px solid;" />https://assets.aboutkidshealth.ca/AKHAssets/higher_fibre_diet.jpgHigher fibre dietFalse

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