Diet & Nutrition 5 MIN READ 108 VIEWS October 3, 2021

10 High-Fibre Foods Your Kids Will Actually Eat

Written By healthkart

high-fiber foods for kids
Why Add Fibre To Your Child’s Diet?
What Is the Daily Recommended Fibre Intake?
Can You Give Your Kid Too Much Fibre?
High-Fiber Foods They’ll Actually Eat
Delicious Fiber-Rich Foods That Kids Will Gobble Up!
A Word From HealthKart

What about some high-fiber foods for kids that they’ll actually consume to help them stay regular in the bathroom and combat constipation?

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

Why Add Fibre To Your Child’s Diet?

There are numerous reasons to include fibre-rich foods for kids, as well as to ensure that you are getting enough! Fiber, for instance, is filling and may aid in the prevention of diabetes.

Of course, one of the most obvious advantages of fibre is that it aids digestion. Fiber, when combined with adequate fluids, keeps your digestive tract flowing in the right direction. This helps 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.

Children aged one to eight 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 fibre-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 fibre your child needs, multiply his or her current age by 5 g of fiber. According to their age, this is their total fibre consumption limit.

Can You Give Your Kid Too Much Fibre?

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

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

High-Fiber Foods They’ll Actually Eat

Whole foods are usually the best providers of fibre. It can be tough to figure out how much fibre your kid is getting because of this. The good news is that a lot of these options are delicious. To feed your child the fibre they need, you don’t have to shove veggies or gritty grains on 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 fibre content so you can start planning your regular meals!

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

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 fibre are packed into three cups of popped popcorn, so you can definitely include 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 for kids. 

Whole-wheat and whole-grain bread: They have an estimate of two gram of fiber per slice, but you may easily find ones with 3 or more grams. Prepare a peanut butter and jelly toast for your kids’ holiday lunches, and they’ll be overjoyed!

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

Pears: Looking for high fiber snacks for kids? A medium-sized pear (skin on) 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 in your dinner menu.

Delicious Fiber-Rich Foods That Kids Will Gobble Up!

Serving a heaping plate of steamed broccoli (which is high in fibre and extremely healthy) to a lot of kids isn’t actually 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 favourite 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 fibre, they might cause constipation, particularly if they are very yellow (not ripe).

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

6. Crispy Baked Potato Skins without Cheese: Bake some potatoes, then dig out the centre, 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 fibre, 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, which aren’t normally constipating, you can replace them with additional sweet potatoes or pumpkins! Chia seeds, which are high in fibre, are also 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 favourite recipe contains a lot of fibre.

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!

A Word From HealthKart

You’ll have lots of wonderful ideas about high fiber foods for kids to give the next time you’re out for lunch with your friends whenever the topic of constipation & fibre rich food pops up!

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