Nutrition, Diet and Health Tips

Learn how proper preparation methods can ease digestion for infants , Young Children, school-going children & Adults. Join our upcoming webinar to learn more about managing food allergies and intolerances in children.

Legumes have been labeled as one of the healthiest foods on the planet, and for good reason. They tick almost all the boxes when it comes to nutritional composition. Rich in protein, carbohydrates, fiber, iron, and other essential micronutrients, legumes are nutrient-dense and should be incorporated into our eating routines. The benefits of consuming legumes include muscle development, improved digestion due to high fiber content, and the prevention of nutrient deficiencies, particularly iron and protein, which are critical for growth and overall health.

Digestive Issues and Food Intolerances

However, despite their benefits, many people struggle with digesting legumes. Common complaints include gas, flatulence, and stomach discomforts like acidity and reflux. These issues often stem from food intolerance, which may begin early in life, such as during breastfeeding ( mixed feeding, early introduction to solids), complementary feeding stages, or due to limited dietary diversity. For children, especially those in boarding schools, who consume legumes on a daily basis without variation, these discomforts can become a persistent issue leading to Intolerance.

Food intolerance in children can affect their overall well-being, potentially causing discomfort that interferes with their school performance and even their growth. Thus, it’s crucial to address these dietary concerns, particularly in environments like schools, where dietary diversity is often limited.

The Importance of Presoaking Legumes

One effective way to enhance the digestibility of legumes and minimize discomfort is by soaking them before cooking. Soaking legumes can have several benefits:

1. Reduced Anti-Nutrients: Legumes contain compounds called anti-nutrients, such as phytic acid and lectins, which can interfere with nutrient absorption. Soaking helps to break down these anti-nutrients, thereby improving the bioavailability of the nutrients found in legumes, such as iron and zinc.
2. Better Digestibility: Soaking breaks down complex sugars, known as oligosaccharides, that are often responsible for gas and flatulence. By reducing these sugars, soaking makes legumes easier on the digestive system, thereby minimizing discomfort.
3. Enhanced Nutrient Absorption: When anti-nutrients are reduced, the body is better able to absorb key minerals, proteins, and other nutrients found in legumes. This is particularly important for growing children, whose bodies need all the nutrients they can get for optimal growth and development.
4. Faster Cooking: Soaking legumes also cuts down on cooking time, which preserves more nutrients and reduces the need for prolonged heating that could degrade sensitive vitamins.

Diversifying Dietary Intake

In addition to soaking, diversifying dietary intake is key to improving nutritional outcomes and reducing the risk of food intolerances.

Schools, in particular, should aim to diversify the dietary options available to children, ensuring that they do not consume legumes every single day without a break.

Incorporating other nutrient-rich foods like eggs, leafy greens, and different grains can improve the overall nutritional score for children, reducing their risk of discomfort while ensuring they receive a well-rounded diet.

Schools should also adopt better cooking and meal preparation methods to reduce the increasing food intolerances and discomforts in children. This includes:

• Proper Soaking of Legumes: At least 8–12 hours soaking before cooking.
• Cooking with Digestive Herbs: Adding herbs such as ginger, cumin, or coriander while cooking legumes, which can improve their digestibility.
• Pairing with Other Foods: Pairing legumes with vitamin C-rich foods like bell peppers or oranges can enhance iron absorption, addressing deficiencies common in children.

By adopting these practices, schools can contribute to healthier, more comfortable eating experiences for children, promoting better health and more effective learning.

🔊 Want to Learn More? Join Our upcoming Webinar on Managing Food Allergies & Intolerances in Children!

📅 When: 5th November 2024 at 7:00 p.m.
💰 Fee: Only Kshs: 1,000.
🌐 RSVP now by scanning the QR code on the poster or directly sending a text message on WhatsApp: https://wa.me/message/KENSW7BT6OLDF1 muminawellness@gmail.com

Invest in your child’s health today. Let’s help our children grow, thrive, and succeed without the discomforts of food intolerance holding them back!

My name is Lilian Mumina, a Registered Dietitian with Expertise & Experience in Child Nutrition and I’ll be your host during this engaging session together with other experienced Dietitians.

We look forward to hearing your stories during the webinar and of course coming up with a solution that best fits you and your baby.

For more personalised care, make sure you reach out by scanning the QR code below 👇 it’ll land you directly to my WhatsApp💯✅

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