"The primary reason diseases tend to run in families may be that diets tend to run in families."
--Michael Gregor, MD, author of How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease
Every
time I speak with a parent who tells me their school-age child
eats mainly fast foods, sodas, and is on the free and reduced meal program at
school, I usually ask, “How often does your child complain of a stomach ache
and ask to stay home from school?" The “How did you know” look in their eyes says it all.
When
kids complain of tummy aches, the cause may be a lack of
dietary fiber. There is no dietary fiber
in meat, chicken, cheese, honeybuns, or white bread.
There is no fiber in soda or fruit drinks. The refined grains found in most breads have been stripped of dietary fiber to increase their shelf life. Most Americans eat far less than half the dietary fiber they need for their digestive health. The basic rule of thumb is to get 14 grams of fiber per 1,000 calories consumed.School-age kids should be getting at least 28 grams of fiber a day and most adults should be aiming for about up to 40 grams a day. As you begin to eat more foods containing fiber, it is important to drink more water.
If kids
are not getting enough fiber (found in fruits, vegetables, legumes and whole grains), they are at risk for: (1) eating more calories than needed and may be on their way to an unhealthy weight, (2) getting backed up in
their digestive system, as evidenced by having bowel movements less than once a day, and (3) experiencing stomach pain due to constipation from eating highly processed foods, too much sugar, and not enough whole grain plant foods.
The fact
is there is no fiber in ANY foods that come from animals. Fiber is ONLY found in plant foods. Fiber is what fills us up so we feel satiated and stop eating. There is no fiber in a McDonald’s hamburger bun or in the meat between the bun. There IS fiber in lentils, carrots, broccoli, and pineapple.
Here is
my list of Top 5 Food Groups for Healthy Tummies:
1.
Whole
grains such as oats and quinoa. Use “The
Nancy Rule” for buying breads and pastas: (1) select items with 4 or
more grams of dietary fiber per slice or per serving and (2) the first
ingredient includes the word “whole” as in “whole wheat flour”.
2.
Vegetables
such as spinach, kale, carrots, Brussels sprouts, and butternut squash.
3.
Fruits
such as pineapple, organic apples, blueberries, oranges and strawberries.
4.
Fermented
foods and beverages such as pickles, sauerkraut, tempeh, kimchee, and kombucha.
5.
Legumes
such as lentils, split peas, pinto and black beans.
The next
time someone says their child has a tummy ache or has bowel movements only once or twice a week, please share this article with them. This is educational information and is not a substitute
for medical advice. NOTE: If your child has ongoing stomach issues, complaints of stomach pain, and/or less than daily bowel movements, consult your pediatrician.
Eat mainly fruits, vegetables, whole grains, and legumes.
Please pass the pineapple.
With
love and gratitude,
Nancy L.
Heinrich, MPH
Founder,
Growing Healthy Kids, Inc.
