10 High-Fibre Foods Your Kids Will Actually Eat

What about some high-fiber foods for kids that they’ll actually enjoy eating while helping them combat constipation?

Fiber is what keeps your stomach and digestive systems running smoothly. If your child is experiencing constipation, he/she is most likely deficient in fiber. A healthy digestive tract is made up of two components: hydration and fiber. Continue reading to find out more about fiber-rich foods for kids and how to incorporate them into your child’s diet.

Why add high fiber foods to kids’ diets?

There are numerous reasons to include fiber-rich foods for kids’ diets. Fiber, for instance, makes you feel full for longer and may aid in the prevention of diabetes.

Of course, one of the most obvious advantages of fiber is that it aids digestion. Fiber, when combined with adequate fluids, keeps your digestive tract functioning well. Fiber rich foods for kids help to prevent and even treat constipation, so you won’t be up late at night with a kid who is in agony and can’t defecate.

What Is the Daily Recommended Fiber Intake?

Children aged 1 to 8 should ingest 14 to 31 g of fiber per day, according to the National Institute of Diabetes and Digestive and Kidney Diseases. There are many fiber-rich foods for kids in the local supermarket aisles that can help you reach this requirement, and we’ll go over some of them below.

If you’re trying to figure out how much fiber your child needs, multiply his or her current age by 5 g of fiber. According to their age, this is their total fiber consumption limit.

Can You Give Your Kid Too Much Fiber?

Yes, there is such a thing as too much fiber. So, just because you want to make sure your children get enough fiber, dosing them up with too much could result in tummy discomfort and diarrhea.

However, according to a study published in the Journal of Pediatrics(Source), a modest increase in dietary fiber would be beneficial to most children. So forego the dietary fiber supplements (unless your child’s doctor has encouraged you to do so). Instead, focus on incorporating all of the high fiber foods for kids into their daily eating plan.

Fiber rich foods for kids 

Whole foods are usually the best providers of fiber. It can be tough to figure out how much fiber your kid is getting from them. The good news is that a lot of these options are delicious. To feed your child the fiber they need, you don’t have to force feed veggies or gritty grains to them!

These ten fiber foods for children also happen to be foods that most of them enjoy eating. Don’t worry, we’ll offer you an estimate of the fiber content so you can start planning your regular meals! High fiber diet for kids is as follows:

Oatmeal: A cup of oatmeal is a great way to start your child’s day. Per cup, there are roughly 4 grams of fiber in this tasty treat. By adding cinnamon, maple syrup, and raisins, you may make it a kid’s favorite.

Apples: The crunch of an apple is adored by all children. An apple a day may be the way to go, with 3.6 g of fiber in a little one! Mix 1.6 grams of peanut butter for a delight your children won’t be able to refuse.

Popcorn: Family movie night with popcorn? Sounds like a plan. Two grams of fiber are packed into three cups of popped popcorn, so you can definitely see them as high fiber snacks for kids.

Carrots: Yes, carrots are a vegetable, and many children despise vegetables. However, if you bake some small carrots with cinnamon, you’ll have a delightful snack with 2.9 g of fiber per 1/2 cup.

Bananas: A medium-sized banana contains 3.1 g of fiber, making it an excellent high-fiber snack of bananas for kids. 

Whole-wheat and whole-grain bread: They have an estimate of 2 grams of fiber per slice. Prepare peanut butter and jelly toast for your kids’ holiday lunches, and they’ll be overjoyed!

Berries: Raspberries, for example, provide a remarkable 4 grams of fiber per 1/2 cup. Blueberries and strawberries have the least amount of sugar, at 1.8 and 1.5 grams for the same amount of fruit.

Whole-grain pasta: For dinner tonight, how about some handmade macaroni? Per 1/2 cup of whole-grain pasta, there is 2 g of fiber.

Pears: Looking for high-fiber snacks for kids? A medium-sized pear with skin contains 5.5 g of fiber!

Sweet potatoes: This delightful food isn’t just for Thanksgiving! It comes with 3.8 g of fiber in a medium sweet potato, which makes for a pretty good dish on your dinner menu.

Delicious Fiber-Rich Foods That Kids Will Gobble Up!

Serving a heaping plate of steamed broccoli which is high in fiber and extremely healthy  to kids isn’t working, but that doesn’t mean you have to beg, bribe, or plead with them to eat fiber-rich foods for kids. So, here are some high-fiber snacks for kids that will spark their interest:

1. Breaded Broccoli: Steam the broccoli first, then roll it in whole grain bread crumbs and beaten egg. Serve with your child’s favorite dip after baking until crispy.

2. Honey and Flax Seed Oatmeal: If you can handle steel-cut oats, go for it! You’ll need to boil them first, then add ground flax seed and honey or maple syrup. Fruit purees and nuts can also be added.

3. Avocado Toast: Mash the avocado until it’s creamy, season with salt, then spread on toast or in a small sandwich. This is an excellent food for babies who are just beginning to eat solid foods.

4. Smoothies with Nut or Coconut Milk: If your child experiences constipation, you’ll want to avoid dairy as much as possible, so blend any of the fruits mentioned above with coconut, almond, or cashew milk! Avoid adding bananas since, while they contain fiber, they might cause constipation, particularly if they are very yellow (not ripe).

5. Berry Popsicles: Berries, especially raspberries and blackberries, are high in fiber. Either puree the fruits with some pear in a blender or use the remaining smoothie mix to fill popsicle molds and refrigerate.

6. Crispy Baked Potato Skins without Cheese: Bake some potatoes, then dig out the center, leaving some skins attached. Season with salt and pepper, then drizzle with olive oil or butter and grill until toasty.

7. Buttery Barley: Barley is a fantastic source of fiber, and buttery barley is no exception. Add some butter or olive oil and seasonings to your child’s liking when it’s finished cooking.

8. Sweet Potato Bread: This healthy vegetable bread has always been a hit. Although the recipe contains some extremely ripe bananas, you can replace them with additional sweet potatoes or pumpkins! Chia seeds, which are high in fiber, can also be included.

9. Whole Wheat Pumpkin Waffles: Look for whole wheat pancake and waffle mixes, or create your own from scratch. It’s easier than it sounds, and this kid’s favorite recipe contains a lot of fiber.

10. Seed and Popcorn Trail Mix: Gather plain popcorn, raisins, sunflower seeds, and shelled pistachios or almonds to make a trail mix. Combine all of the ingredients and you’ve got yourself a high-fiber snack in no time!

Conclusion

You’ll have lots of wonderful ideas about high fiber foods for kids for the next time you’re with your friends whenever the topic of fiber-rich food pops up!