A follow up of a 10 year old in my practice revealed that constipation was the cause of her bellyaches. On miralax, she had bowel movements daily and her three times daily belly aches were completely resolved. Mom asked if there was an Over the counter fiber supplement her daughter can have. Here were my nutritional recommendations:
Minimize the milk and cheese intake, as they contain no fiber to help constipation and the casein part of cows milk, slows down digestion- almost bringing it to a grinding halt.
Use soy and almond milk instead if you want milk substitutes.
Increase your intake of insoluble fiber- from fresh fruits, peas, lentils, beans
Insoluble fiber, helps increase the transit time of your stool and keeps it moving along the intestinal tract.
This study shows that whey empties faster than casein. There are many implications to this in everyday life, in all age groups and in all conditions. Ask me about them.
For example, if your newborn baby spits up alot, a whey formula empties from the stomach faster, and improves emptying- thus reducing the number of episodes of reflux. Cow’s milk is 80% curds or casein, and 20% whey. When the make cheese from milk and they stir it until the curds precipitate. They keep the curds and empty out the whey. Most cheeses are 100% casein. This would be a bad choice of food to eat right before laying down to go to bed, knowing that it will take over three hours to empty from your stomach—–and perhaps contribute to nighttime reflux. Milk doesnt contain gluten- as is acceptable as part of a celiac or gluten free diet. Most cows milk is fortified with Vitamin A and D, but is low in iron and should not be used in infants under a year of age.