You know the importance of fiber in the diet if you've ever potty-trained a child. And, in case you haven't heard, frequent, simple "movements" make life simpler for everyone—baby, toddler, child, and parent. Fiber is the most important food for keeping us regular, whether we're young, elderly, or somewhere in between.
Fiber's abilities, though, aren't restricted to just pushing things along as they should inside the confines of your gastrointestinal system. Fiber is also filling, so it may help youngsters remain full after a meal (after all, no parent wants to reopen the kitchen for snack hour immediately after dinner). Getting enough fiber in your diet might help you maintain a healthy cholesterol level. It helps to keep your intestines healthy. Fiber-rich meals are often high in vitamins, minerals, and beneficial substances such as antioxidants.
The (bad) news is that most of us, even children, don't get enough fiber. Our lack of commitment to eating enough fruits, vegetables, and whole grains is the cause of our low fiber intake.
So, how much fiber do kids require?
The fiber requirements of children change as they become older (ranging from 19 grams a day for 1- to 3-year-olds up to 26 and 38 grams for teenage girls and boys, respectively). One simple rule of thumb is to double your child's age by ten. Do you have a 6-year-old in your house? Aim for 16 grams of protein every day.
If measuring fiber grams isn't your thing, another easy approach is to make sure your kids get 5 servings of fruits and veggies every day. At that rate, they'll almost certainly meet their fiber goal.
"You don't need to bring out the bran cereal or prunes to help your children receive the fiber they need," Jenna Helwig, food director for Parents magazine, advises. "Fruit is essential for many children. It's typically quite popular and has a lower risk of contamination than entire grains and vegetables. Other tasty alternatives to prunes include raspberries, pears, pomegranate seeds, and avocado (yes, a fruit!)."
10 High Fiber Foods for Kids
As a result, we've compiled a list of high fiber foods for kids. Although it is fruit-heavy, you'll notice that we strayed from the apple-pear-banana rut to provide a list of tasty, simple, and high-fiber alternatives for your kids and toddlers.
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1. Cereals high in fiber
Almost every child like cereal. A serving of fiber-rich ready-to-eat cereal may include anything from 3 to 14 grams of fiber. Shredded wheat has 6 grams of fiber per serving (frosted is more kid-friendly but has a bit more sugar). Cheerios includes 3 grams of fiber per 1-cup serving, which isn't bad for an oat-based cereal that kids love. Choose a cereal with less than 7 grams of sugar per serving and at least 3 grams of fiber.
2. Raspberries
Raspberry berries include a staggering 8 grams of fiber per cup. Fun fact: this is about how many raspberries are needed to create raspberry fingers (you know, when the little ones cap the tip of each of their fingers with a raspberry). Raspberries have a high fiber content when compared to other fruits. You may purchase frozen raspberries and use them in smoothies and muffins when they're not in season, or defrost them for yogurt bowls.
3. Peas
Green peas are one of the few green vegetables that most youngsters don't mind eating, and they're also high in fiber: a cup of green peas has 9 grams of fiber. Peas are delicious in macaroni and cheese, soups, and salads. Frozen peas are cheap and easy to have on hand; all they need to do is be thawed and cooked before serving as a simple side dish.
4. Beans
Both black beans and chickpeas include 8 grams of fiber per half cup. Beans that are high in fiber may be used in a variety of ways. Chickpeas may be blended into hummus, roasted for a crispy snack, or eaten straight from the container. Taco night would be incomplete without black beans (try these 5-ingredient Black Bean Tacos). Beans are a super-healthy meal for kids, and if you believe they don't like them, it's possible that you haven't discovered the proper way to prepare them. Bean-based pastas, such as those prepared with chickpea flour or lentil flour, are rich in fiber and protein and have a kid-friendly texture. Kid-friendly (and high-fiber) legumes include lentils, white beans, and kidney beans.
5. Avocado
Technically, this creamy green ball is a fruit. You'll get 5 grams of fiber if you eat half a cup. Avocados are high in heart-healthy fats as well. Although most kids like avocado, if yours doesn't like the texture or flavor, try incorporating it into a smoothie for a fiber boost. Avocados are delicious in guacamole (obviously!) and creamy dips, as well as on toast.
6. Almonds
With 312 grams of fiber in a 1-ounce serving, almonds are the nut with the highest fiber. Peanut butter isn't far behind, with just over 212 grams of fiber per ounce, but for an additional boost, try switching to almond butter. Nuts are also a good source of good fats for children. Try sunflower or pumpkin seeds for a fiber and protein boost if allergies are an issue.
7. Mango
This luscious, juicy fruit is not only accessible all year, but you can also purchase precubed frozen mango in the freezer department to save time. Fiber is roughly 3 grams per cup. If your children like mango smoothies, frozen mango is an excellent option. Unlike juicing, which removes the fiber, when you combine fruit for smoothies, the fiber remains intact.
8. Quick-cooking whole grains
Others kids appreciate whole-wheat pasta, while others like brown rice or quinoa (and, regrettably, some don't seem to care eating any of them). The secret is to choose quick-cooking whole grains (for the sanity of moms, dads and hungry kid bellies). It's also crucial to offer whole grains to children early and regularly so that they get used to seeing and eating them.
Whole-wheat pasta takes 10 to 12 minutes to cook in boiling water and has 4 grams of fiber per serving (1 cup cooked). Quinoa takes roughly 15 minutes to cook. Sure, pasta seems to be the most kid-friendly grain (hello, mac and cheese! ), but rice is also a favorite among the younger set. "When I'm short on time, I enjoy the convenience of microwavable rice pouches," says Holley Grainger, M.S., R.D., owner and creator of Cleverful Living. Farro, barley, and oats are all available in quick-cooking types that nonetheless pack a fiber punch.
9. Dried plums
These shriveled fruits, sometimes known as prunes, are nearly associated with being regular. A 14-cup serving has 3 grams of fiber, which is quite a lot. Individually wrapped dried plums, such as Sunsweet Ones, appear like "candy" and remain extremely moist within the packaging, making them ideal for children's tiny appetites and fingers.
10. Popcorn
Technically, this light, low-calorie snack is a whole grain. While a cup of fiber contains just 1 gram, most people consume closer to 3 cups (for a total of 3 grams of fiber!). Remember that single-serve packs make excellent school snacks. Popcorn is a choking concern for newborns and toddlers, so wait until they're older to give this high-fiber food.
