As a plant-based parent dedicated to raising healthy, thriving kids, I’m here to share my unpopular opinion.

Here it is… fiber matters more than protein.

Yep. I said it.

In the realm of nutrition, some heroes remain unsung, and fiber takes center stage as the most underrated nutrient. Let's delve into four compelling reasons why this dietary powerhouse deserves our attention and admiration. If you only focus on ONE element of your child's diet, focus on fiber. The rest will take care of itself. Here's why...

1. Fiber brings its friends to the party

The most important thing to remember is that fiber can ONLY be found in plant-based foods. Meat, chicken, dairy, fish and eggs do not contain fiber. So when you focus on getting enough fiber in the diet, you’re really focusing on bringing more plants into the situation. By doing so, you’re getting ALL the other benefits that plant based foods offer. This means you’re getting more than just macronutrients (ie protein, carbs and fat). You’re also getting vitamins, minerals and micronutrients AND all the special disease fighting benefits that come with them.

2. Fiber promotes gut health

The bacteria that reside in your gut have been shown to significantly influence total body health, mental health and even your day-to-day cravings. Fiber is the superhero your gut has been waiting for because it provides an optimal environment healthy gut bacteria to grow, creating a diverse microbiome that can protect your whole body from disease. It also keeps things moving, so that bad bacteria makes its way out more quickly through regular bowel movements.

3. Fiber helps with Weight Management

In a world obsessed with quick fixes and fad diets, fiber is a reliable ally in the battle of the bulge. High-fiber foods take longer to chew and digest, promoting a sense of fullness and reducing overall calorie intake. Moreover, high-fiber foods help regulate blood sugar levels by promoting a slow and steady source of fuel.

4. Disease-Defying Defender

Behind its humble appearance, fiber stands tall as a defender against chronic diseases. Studies consistently show that a fiber-rich diet lowers the risk of heart disease, type 2 diabetes, and certain cancers. By choosing fiber-packed foods, you're not just nourishing your body; you're creating health for the long-haul as well.

Fiber and Child Nutrition

In a world dominated by processed snacks and sugar-laden treats, ensuring your child gets the right amount of fiber is crucial for their overall well-being. While America’s favorite macro (protein) is important for growth and development, it is not the most important player in the game.

Remember, fiber is ONLY found in plant-based foods. This means that whole foods containing fiber also have some nutritional umph behind them, and are also likely to contain an optimal profile of both macronutrients and micronutrients to promote proper immune function, growth and development.  By focusing on fiber intake from whole food sources, you’re sure to be getting everything else you need as well, without a whole lot of thought or effort.

How Much Fiber Do Kids Need?

The American Academy of Pediatrics suggests that children should consume a daily amount of fiber equivalent to their age plus 5 grams. For example, a 5-year-old should aim for 10 grams of fiber per day.

Easy Ways to Boost Fiber Intake

1. Eat a Rainbow

Encourage your kids to enjoy a rainbow of fruits and vegetables. These nutrient-dense foods not only provide essential vitamins and minerals but are also rich in fiber. Sneak them into snacks or make colorful, appealing meals to capture your child's interest.

2. Whole Grains

Swap refined grains for whole grains like quinoa, brown rice, and whole wheat. Whether in pasta, bread, or snacks, choosing whole grains ensures a higher fiber content and sustained energy for your little ones.

3. Legumes

Beans, lentils, and chickpeas are excellent sources of fiber and plant-based protein. Incorporate them into soups, stews, or even make tasty dips that your kids can enjoy with crunchy veggies.

Don't forget about hydration

Encourage water consumption to support healthy digestion. Fiber works best when accompanied by an adequate intake of fluids, so make sure your kids stay well-hydrated throughout the day.

Setting a Positive Example

As a plant-based parent, you have a unique advantage in providing your children with fiber-rich foods. Lead by example, making meals a time for family connection and exploration of delicious, wholesome plant-based options.

Understanding the importance of fiber is a game-changer because it simplifies the way we think about creating healthy meals. By incorporating a variety of colorful, nutrient-dense foods into your child's diet, you're not only meeting their fiber needs but also instilling healthy eating habits that will last a lifetime.

If you’re serious about starting a plant based diet for your family, you should download my insanely useful Plant Based Starter Kit.

For 1-on-1 help with lifestyle change, click here.