撰文:註冊公共衛生營養學家(英國)營養師 吳珮瑜

 

相信很多父母都曾遇到小朋友排便困難的問題。當此問題出現時,父母通常會增加小朋友飲食中的纖維量,而效果就因人而異,當中要留意甚麼呢?

 

何謂適量纖維?

很多人都知道,多吃含高纖維素的食物如全穀類、堅果、豆類、水果(如西梅、無花果、奇異果、香蕉、蘋果、梨等)及瓜菜(如茄子、燈籠椒、金針菜、莧菜、西蘭花、椰菜、芥菜、菠菜、芥蘭、雪耳、菇類等)都可刺激腸道蠕動。原來纖維素吸收水分後,會像海綿般變軟發大,刺激便意。足夠的纖維素亦有助促進腸道益菌的生長,可改善便秘。值得注意的是,要增加飲食中的纖維含量,要循序漸進,每隔數天慢慢增加,否則身體未能適應,反而會令大便更乾硬。

 

兒童每天所需的膳食纖維量,是他的年齡加 5 克。例如:一位 4 歲的兒童,每天膳食纖維攝取量為 4+5=9 克左右。要攝取足夠的纖維素,2 5 歲的小朋友每天需要最少 1.5 份蔬菜類(1 1/2 碗熟菜)及最少 1 份水果類 1 = 1 個中型水果,如橙或蘋果)。

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.

水分真的足夠嗎?

 

經常有父母聲稱,小朋友已經喝很多水,但排便情況仍不理想。細問下,發現原來一天只喝 500 600 毫升左右,水分實在不足夠。家長要知道,纖維素與水分是合作伙伴,要有足夠水分讓纖維素吸收,才可漲大變軟,刺激腸道蠕動。若只有足夠纖維素而水分不足,反而會使大便乾硬,更難排便。其實25 歲的小朋友每天需要  4 5  杯流質飲料,即約 1000 1250 毫升,而當中最好至少一半以上是清水。若天氣炎熱或乾燥、出汗多、運動量多、飲食中纖維量增加等則需要飲用更多水分。

 

此外,每天適量運動亦有助刺激腸道蠕動,幫助排便而養成定時如厠的習慣亦有助可改善便秘。

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 constipation.

食物纖維含量表(資料來源:衛生署)

食物

膳食纖維含量 ()

 

1

0.8

1

4.5

1

3.4

() 1/3

2.7

 

 

 

1 ( )

4.4

1 ( )

3.1

( 1 )

3.1

西 核,3

2.0

1.5

5

2.6

 

 

 

西 1/2

2.6

1/2

1.3

1

0.9

生,1 ( )

1.5

1/2

2.0

1/2

4.4

1 ( )

3.8

 

 

 

1/2

5.6

1/2

5.2

熟, 1/2

8.4

1/2

7.7

1 = 240

 

註:每人的健康情況都有不同,各位宜向營養師查詢有關個別的飲食計劃及注意事項。

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.