Digestive health is crucial for the optimum development of young children and is actually the very basis of a human’s overall health. Disruption in a body’s ability to digest food properly means that no matter what a child eats, less nutrients are being absorbed into the body for energy, healing and overall well-being.
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Setting up the stage for good digestive health
To help their children build a healthy and well-functioning digestive system, parents need remember three main points and they are a good diet (with lots of fibre); proper hydration (water and other fluids); and exercise! It’s crucial that these three requirements are met for they are the foundation of good health via a healthy digestive system.
A fibre-rich diet
While acquiring all the different vitamins, minerals, proteins and essential fatty acids are important for the optimum health and development of children, fibre is actually the key to good digestion. A diet which includes the proper amount of fibre helps to ensure that a young body digests food well. Kids between the ages of 1 – 3 should get at least 19 grams of fibre on a daily basis in combination with lots of fluids to keep things moving well in those little bowels too.
Fruits rich in fibre include:
- Fruits such as: berries, bananas, apples, oranges and pears, etc
- Legumes: Beans, lentils, etc
- Wholemeal products: Bread, cookies, muffins, etc
- Tubers: potatoes and sweet potatoes
Avoiding constipation
Constipation is unfortunately, a common problem with many toddlers and babies, especially after they start eating cereals. Another common time for little ones to develop constipation is around their first birthday. It’s no coincidence that this is also when most parents start children on regular or whole milk. Too much milk may lead to hard stools that present a real problem for some toddlers.
If your little one has the tendency to get constipated too often, bring it up with your doctor. Avoid offering anything made with refined white flour such as white bread. Keep sugar intake at a minimal too. You could also try skipping rice cereals if you’re giving them to your child and increase his intake of vegetable purees (or fruit purees) instead.
Some types of multivitamins can also cause constipation in certain kids, mainly because of its iron content. Growing children will definitely need iron in their diet, if possible, parents should try to offer more iron-rich foods such as meats and green leafy vegetables which are easily digestible compared to iron from supplements.
Increase fluid intake for better digestion
Assuming that you have managed to get your child to take in a healthy diet with lots of fibre, it would be good to know too, that fibre simply cannot function as a digestive aid without the help of plenty of fluids. Other than his milk intake, ensure your child also drinks other types of fluid regularly too. Experts have agreed that children should ideally get the majority of their fluid intake from water.
Get some activity going!
The human body is meant to move around and not be sedentary. Your child may be enjoying his good, healthy diet and drinking lots of fluids, but they would be of little help on the long run if the little one was seated by the television set the whole day and is not active!
Exercise makes a big difference in the digestive health of children for movements will help stimulate activity in the gastrointestinal tract and helps little tummies digest food better. Aim for regular physical activity for your child, be it at a playground or in your home compound.
Sensitivity to dairy
It’s not uncommon for young children to develop a sensitivity to dairy, which they may or may not grow out of as their digestive systems mature. If your kid seems to have diarrhea, uncomfortable bloated feelings or gas after consuming dairy products, limiting the little one’s dairy intake would help.
Teach your child to appreciate and enjoy food
Foods such as vegetables and meat are meant to be chewed properly and not eaten in a hurry. When chewed properly, food gets to digest better. Besides, it’s never too early to teach kids good table manners, one of which is to not gobble up their food. Make mealtimes into family time, with quite conversation. Tip: Letting your child watch you prepare dinner, or better still, letting him help you, as you explain all the goodness of the yummy food you’re preparing, will make the meal much more interesting and enjoyable!
Avoid and discourage over-eating
Everything is supersized these days, even kids’ meals! When the family is eating out, especially, it’s easy to give in to overeating because restaurants dish out larger portions to make it more worth the price. Children, especially toddlers, do not have a sense of how much food is appropriate, and if the food tastes good, the tendency to overeat is high.
It is up to parents to keep an eye on this situation. Overeating puts a lot of pressure on the digestive system and should be avoided. When too much food is eaten, it taxes the body’s ability to properly break them down and assimilate their nutrients. Whether you are eating out or preparing your child’s meal yourself, remember to keep portions appropriate and small enough for that little tummy to cope with.
