10 High-fiber foods your child

 

some children are just picky eaters, and some families aren't necessarily aware of the link between fiber and digestion.

in fact, a paper published in advances in nutrition calls for greater education about the benefits of fiber in children. this is especially true because these guidelines may not be as widely known as they should be.

Why fiber?

There are many reasons to encourage adding fiber to your child's diet and make sure you're getting enough fiber! first, fiber is the filler, which may help prevent diabetes.

of course, the most obvious benefits of fiber are related to digestion. when paired with good hydration, fiber keeps your digestive tract moving normally. this prevents, and even treats, constipation so you don't find yourself in the middle of the night with a toddler who is in excruciating pain and can't poop.

How much fiber?

According to the national institute of diabetes, digestive, and kidney disease, children between the ages of 1 and 18 should consume 14 to 31 grams of fiber per day.

but what exactly does this mean? how do you know which foods will provide the fiber they need?

They will actually eat high-fiber foods

The best source of fiber is usually whole foods. this can make it difficult to calculate how much fiber your child is consuming. Fortunately, a lot of these sources are delicious. It's not necessary to have your children eat semolinas or veggies in order to provide them the fiber they require!

these 10 foods are a great source of fiber and happen to be foods that most children enjoy. don't worry, we'll give you rough fiber content so you can start planning these daily meals!

1. Oatmeal: Let your child's morning start with a bowl of oatmeal. This delicious thing contains about 4 grams of fiber per cup (cooked). You can add things like cinnamon, maple syrup, and raisins to make it a kids' favorite.
2. Apples: Every child loves the crunch of apples. With 3.6 grams of fiber in a small apple, one apple a day might really fit! Add another 1.6 grams of peanut butter and your child will not be able to resist.
3. Popcorn: Family Movie Night? Three cups of popcorn take away 2 grams of fiber.
4. Carrots: Of course, carrots are a vegetable, and many children scorn vegetables. But roast some mini carrots with cinnamon and you'll find 2.9 grams of fiber per 1/2 cup.
5. Bananas: With a medium-sized banana containing 3.1 grams of fiber, is a great afternoon snack.
6. Whole wheat bread: Whole wheat and whole wheat bread contain an average of 2 grams of fiber per slice, but you can easily find bread with 3 grams or more of fiber. Make a peanut butter and jelly sandwich at weekend lunchtime and your kids will be ecstatic!
7. Berries: Raspberries provide up to 4 grams of fiber per 1/2 cup. Blueberries and strawberries are the highest, with the same amounts being 1.8 grams and 1.5 grams, respectively.
8. Whole Wheat Pasta: How about homemade macaroni for dinner tonight? Whole grain pasta contains 2 grams of fiber per 1/2 cup.
9. Pears: Want a truly fiber-impacting treat? A medium-sized pear (with a skin) provides 5.5 grams of fiber!
10. Sweet potatoes: Medium-sized sweet potatoes contain 3.8 grams of fiber, and this delicious vegetable is not only suitable for Thanksgiving!

Recipes you can't lose

It's nice to know that you can just give your child a pear and send it away from the way they like fiber. but there are also plenty of great recipes to get everyone in your family with the fiber they need.

take a look at these, for beginners, and consider inviting your kids to cook with you!

• high-protein, high-fiber blueberry muffins
• cheese bean toast
• homemade breakfast cookies
• chicken nuggets of quinoa
• high fiber and protein-energy bites
• oatmeal muffins
• sweet potato black bean pepper
• banana chia breakfast cookies
• crunchy roasted chickpeas

Can you eat too much fiber?

The truth is, yes, you can consume too much fiber. So having your child eat Metamucil just because you want to make sure they're getting the fiber they need can backfire, causing stomach pain and diarrhea.

but one study in the journal of pediatrics showed that moderate increases in dietary fiber have more benefits than harms for most children. therefore, skip dietary fiber supplements (unless your child's doctor recommends you to use them). instead, make an effort to include all the delicious foods that already contain a lot of fiber in your daily menu plan.

Conclusion

The next time you go out to dinner with other parents and friends, when the topic of toddler constipation comes up, you'll have plenty of delicious fiber ideas to share!