Insoluble Fiber Foods to Keep Teens’ Digestive Health on Track

Introduction

Fiber can be defined as a type of carbohydrate that is found in different types of foods obtained from plants. These are essential for a healthy and balanced diet as they can improve digestion and also help in the regulation of blood sugar levels in the body. As per nutrients published in 2020, fiber is also helpful in reducing the risk of different types of chronic health problems.

Further, fiber is divided into two broad categories. This includes soluble and insoluble fiber. In this article, you will get to know about some significant sources of insoluble fiber and how they are important for your child's health. The knowledge about the same can help your child make some informed decisions related to their health.

Insoluble Fiber Foods to Keep Teens Healthy

As per BMC, published in 2023, insoluble fiber, as the name suggests, is a type of fiber that doesn't dissolve in water. Generally, it is found in the outer layers of plants and is very difficult to be fermented by the bacteria present in the guts of humans. Here is a list of some healthy sources of insoluble fiber for your kid.

Whole Grains

As per nutrients published in 2020, different types of whole grains such as oats, brown rice, quinoa, and others are a rich source of nutrients. This means that they can help in aiding the digestion of your teen and keep their gut healthy. Moreover, there is also a great source of carbohydrates which is an added benefit. These whole grains can provide instant energy to your child, and also keep them satisfied for a long time.

Fruits

Fruits such as apples and pears are one of the best sources of insoluble fiber for kids. According to NLM, other than providing vitamins and minerals, these fruits can help strengthen the digestive system of a child. Regular consumption of these fruits can solve digestive problems like constipation and indigestion. Moreover, these can be a healthy snack for a child. Also being rich in fiber may instantly satisfy a child’s craving to eat something fulfilling.

Nuts

As per the Journal of Food Science and Technology, different types of nuts, such as walnuts, cashews, pistachios, and more are an extremely healthy source of insoluble fiber. These are a great source of antioxidants, vitamins, and minerals, and also enhance the immunity of a child. You can add nuts to your child's diet by adding them to desserts, milkshakes, smoothies, and more. Additionally, these can be dry roasted and used in making homemade chocolate bars that are a healthy alternative to other sugar-rich treats.

Beans

As per BMC published in 2023, beans are one of the best sources of insoluble fiber and also have a great shelf life. These can be added to your everyday curries, salads, and even sandwiches. Beans are effective in lowering cholesterol and glucose levels, which makes them even healthier. Your child can get multiple vitamins and minerals with regular consumption of green beans. It is important to note that overcooking green beans may reduce the natural amount of insoluble fiber in them.

Carrots

According to an NLM published in 1994, carrots are rich in beta-carotene and carotenoids. Additionally, there is also a great source of insoluble fiber which makes them even healthier for your child. Carrots can be added to regular salads, used to make parathas, prepared as sweet dishes, and added in poha and sandwiches as well. Naturally, carrots are juicy and slightly sweet, which makes them quite enjoyable on their own.

Lentils

As per the International Journal of Molecular Science, different types of lentils, such as black beans, split peas, and others, offer a significant amount of protein to your child's body. Other than this, they are also rich in fiber along with vitamins and minerals. Regular consumption of lentils may not just help in aiding digestion but also reduce the risk of nutritional deficiencies. Your child may feel full for a long time and may not suffer from fatigue.

Sweet Potatoes

According to Frontier in Psychology, sweet potatoes are a healthy form of carbohydrates and fats. Additionally, they are also highly rich in insoluble fiber, which makes it really easy for kids to digest them. The high amount of carbohydrates, supported with vitamins and minerals, helps in providing an instant boost of energy to the body. This fibrous supplement can also aid digestion and make it a lot easier for kids to complete their meals without feeling uneasy.

Conclusion

These are some of the best sources of insoluble fiber for your child. You may integrate them into your daily meals to enhance their digestion and keep them energetic.