Good carbs

Your child needs starch, fiber and other complex carbs  

Not all carbs are created equal. Healthy carbs include starches and high-fiber foods that get digested slowly. These complex carbohydrates provide a steady source of glucose for your body and prevent blood sugar spikes (which result in the crash later). Foods filled with complex carbs are also rich in vitamins and minerals which makes them important for a healthy diet.

Examples of Complex Carbs:

• Fruits and vegetables 
• Whole grains (quinoa, buckwheat, barley, etc.) 
• Whole wheat breads and pasta 
• Beans and soy products 
• Brown rice
• White potatoes, but we tend to add lots of fat to them (in chips and fries and loaded potatoes) and eat extra servings, so that often erases their benefits

You do have to be careful because eating too many high-fiber foods or eating them when you have an intestinal problem may result in bloating and gas.