My child eats fruits and vegetables every day but still struggles with bowel movements. What should I do

system — Tue, 19 Mar 2024 02:13:40 +0000

Written by: Registered Public Health Nutritionist (UK) and Nutritionist, Ng Pui Yu

Many parents have encountered the issue of their children having difficulty with bowel movements. When this problem arises, parents usually increase the fiber content in their children’s diet, but the effectiveness varies from person to person. What should be noted in this process?

What is an appropriate amount of fiber?

Many people know that eating foods high in fiber such as whole grains, nuts, beans, fruits (like prunes, figs, kiwis, bananas, apples, pears, etc.) and vegetables (like eggplants, bell peppers, daylilies, amaranth, broccoli, cabbage, mustard greens, spinach, Chinese broccoli, snow fungus, mushrooms, etc.) can stimulate intestinal peristalsis. It turns out that when fiber absorbs water, it becomes soft and expands like a sponge, stimulating the urge to defecate. Sufficient fiber also helps promote the growth of beneficial bacteria in the intestines, which can improve constipation. It is important to note that when increasing dietary fiber, it should be done gradually, increasing slowly every few days, otherwise, if the body cannot adapt, it may make the stool even harder.

The daily dietary fiber requirement for children is their age plus 5 grams. For example, a 4-year-old child should have a daily dietary fiber intake of about 4+5=9 grams. To consume enough fiber, children aged 2 to 5 years old need at least 1.5 servings of vegetables (1 serving = 1/2 bowl of cooked vegetables) and at least 1 serving of fruit (1 serving = 1 medium-sized fruit, such as an orange or apple) per day.

Is the water intake really sufficient?

Often, parents claim that their child drinks a lot of water, but the bowel movements are still not ideal. Upon further inquiry, it turns out that they only drink about 500 to 600 milliliters a day, which is not enough. Parents should know that fiber and water are partners; there must be enough water for the fiber to absorb, swell, and soften, which stimulates intestinal peristalsis. If there is sufficient fiber but not enough water, it can make the stool hard and even more difficult to pass. In fact, children aged 2 to 5 years old need 4 to 5 cups of fluid a day, which is about 1000 to 1250 milliliters, and at least half of this should be plain water. If the weather is hot or dry, if there is a lot of sweating, if the child is very active, or if the dietary fiber intake is increased, then more water should be consumed.

Additionally, daily appropriate exercise can also help stimulate intestinal peristalsis and aid in bowel movements; developing a habit of going to the toilet at regular times can also help improve constipati

Dietary Fiber Content Chart (Source: Department of Health)

Food	Dietary Fiber Content (grams)
Grains
White Rice, 1 bowl	0.8
Brown Rice, 1 bowl	4.5
Whole Wheat Bread, 1 slice	3.4
Oatmeal (Dry), 1/3 bowl	2.7

Fruits / Dried Fruits
Apple, with skin, 1 medium	4.4
Orange, 1 medium	3.1
Banana, 1 piece	3.1
Dried Plums, pitted, 3 pieces	2.0
Raisins, seedless, small box	1.5
Dried Apricots, pitted, 5 pieces	2.6

Vegetables
Broccoli, cooked, 1/2 bowl	2.6
Chinese Broccoli, cooked, 1/2 bowl	1.3
Lettuce, raw, 1 bowl	0.9
Tomato, raw, 1 medium	1.5
Corn Kernels, cooked, 1/2 bowl	2.0
Green Peas, cooked, 1/2 bowl	4.4
Sweet Potato, cooked, peeled, 1 medium	3.8

Legumes
Lima Beans, cooked, 1/2 bowl	5.6
Soybeans, cooked, 1/2 bowl	5.2
Red Beans, cooked, 1/2 bowl	8.4
Mung Beans, cooked, 1/2 bowl	7.7

1 bowl = 240 ml

Note: Everyone’s health condition is different, so it is advisable to consult a dietitian for individual dietary plans and precautions.

The post My child eats fruits and vegetables every day but still struggles with bowel movements. What should I do appeared first on 聖公會聖基道幼兒園(灣仔) SKH St Christopher's Nursery (Wan Chai).

Organic food = nutritious

system — Tue, 19 Mar 2024 02:08:28 +0000

Written by: Registered Dietitian (Public Health) (UK) Phoebe Wu

Many families choose to consume organic foods such as fruits, vegetables, and eggs. When asked why they choose organic foods, most people respond: “Because organic food is safer and more nutritious.” In this issue, I will teach what organic farming is.

What is organic farming?

Organic farming refers to agricultural activities conducted using agricultural, biological, or mechanical methods instead of synthetic substances made by humans. It does not use chemical fertilizers, pesticides, or genetically modified crops, but rather utilizes local natural resources and adheres to the natural ecological order. The scope of consideration is very broad, for example: there must be a buffer zone of at least 2 meters between the organic production area of a farm and the non-organic areas to prevent contamination of the crops.

Crop and variety selection and diversity

Seeds or vegetative propagating organs used for organic cultivation must be organically certified.
Farms must implement crop rotation and intercropping and should diversify as much as possible to avoid monoculture.

Nutrient Management

Fertilization must be done in appropriate amounts to prevent nutrient excess and environmental pollution.
The fertilizers used on the farm should be harmless to the ecological environment in terms of their source, quality, application rate, and method of application.
Fallowing should be practiced to allow the land to recover its fertility.
The use of chemically synthesized fertilizers, human excreta, sewage sludge, and chemical waste is prohibited.

Management of diseases, pests, and weeds, as well as crop growth

Implement appropriate fertilization and irrigation management.
Use physical methods, including manual labor, fencing, light, sound frequency, heat, etc.
Plant crops that have pest control functions (including repelling pests and attracting natural enemies).
The use of chemically synthesized herbicides, fungicides, insecticides, and other pesticides is prohibited.

Hence, organic farming focuses more on ecological protection during the cultivation process. However, in terms of nutritional value, the difference between organic and non-organic food is actually not significant. Moreover, there is no evidence to suggest that children who eat organic food are healthier or smarter. Of course, since organic food is more environmentally friendly and uses fewer chemical pesticides, I also encourage everyone to purchase more of it.

Conventional Farming vs. Organic Farming

	Conventional Farming	Organic Farming
Safety	More commonly uses chemical pesticides and fertilizers.	-Fewer chemical pesticides. -Focuses on the ecological environment. -Uses non-genetically modified materials.
Nutrition	No significant difference
Health	Similarly, attention should be paid to the principles of a healthy diet low in fat, sugar, and salt.

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My child eats fruits and vegetables every day but still struggles with bowel movements. What should I do

Organic food = nutritious