10 Tasty High Fiber Foods For Kids

Fiber plays an important role in human life. If your child has problems going to number 2 or takes forever to poop, then you must have realized the importance of fiber for digestive health. Some kids can be picky eaters and suffer from constipation as they do not get enough dietary fiber in their food. Here we discuss the importance of fiber; how much fiber is needed per day; and some of the tasty fibre-rich foods for kids.

Why fibres are important?

High fiber foods keep the body full and support bowel movement. Kids who consume adequate dietary fiber have good gut health and are free from digestive issues like constipation. Besides most of these foods are high in nutrients, vitamins and minerals, which help to reduce risks of developing health conditions like heart disease, cancer of certain types, and obesity.

How much fibre do children need?

The National Institutes of Health in its Dietary Reference Intakes (DRI) has recommended that children in the age group of 1 year to 18 years, need 19 grams to 38 grams of fiber per day.

Here is the daily fiber requirement for girls and boys in the age group of 1-18 years:

• Children 1-3 years: 19 grams of fiber daily
• Children 4-8 years: 25 grams of fiber daily
• Girls 9-13 years: 26 grams of fiber daily
• Boys 9-13 years: 31 grams of fiber daily
• Girls 14-18 years: 26 grams of fiber daily
• Boys 14-18 years: 38 grams of fiber daily

10 Tasty high fiber foods for kids

In case you are planning to increase the fiber intake of your child, here is a list of tasty foods you can start with.

Oats

Oats may not be your kid’s favorite, but it contains dietary fiber and multiple health benefits. A bowl of oats provides 8 to 15 grams of fiber, all the more important to incorporate this high fiber food in your child’s diet. Make it your child’s favorite by serving oatmeal with cinnamon, maple syrup, and raisins for breakfast.

Beans

Increase the fiber intake of your kid with beans, which provide 8 to 15 grams of fiber in every cup. Include these super-healthy foods in your kid’s diet with the right recipe. Serve hummus, roast chickpea, black beans tacos or bean-based pastas, all of which are loved by most kids.

Popcorn

Family movie night with popcorn has been followed for a reason – it’s a healthy snack. Popcorn offers a whopping 14.4 grams dietary fiber per 100 grams. Serve the classic style salted popcorn or make one of the many flavored popcorns - Caramel popcorn, Chocolate Popcorn or Parmesan Popcorn.

Avocadoes

Most kids love avocadoes – a good thing, as a single avocado provides 13.5 grams of fiber. Technically a fruit, avocadoes are packed with heart-healthy fats and good for your child’s tummy. Serve this delicious fruit in creamy dips, as guacamole or make it a toast topping.

Guavas

With 9 grams fiber per cup, guavas are one of the must-include high fiber foods for most mothers. This tasty fruit improves digestive health of kids as well as adults. Serve this nutritious fruit as a midday snack as guava smoothie, or as mixed fruit salad.

Sweet potatoes

Sweet potatoes are not just for thanksgiving. This nutritious tuber vegetable is rich in antioxidants, vitamins, minerals, and loaded with fiber – both soluble and insoluble. A medium-sized sweet potato provides 6 grams of fiber. Make your little one sweet potato fries, roasted sweet potatoes with honey and cinnamon, or sweet potato pancakes.

Pears

Treat your child with a tasty and nutritious fruit they love. With 5 grams fiber in a medium pear, it makes sense to serve this bell-shaped fruit as dessert or snack. Bake a pear muffin or make your own version of pear butter in a crockpot for your kid.

Apples

Kids love this sweet crunchy fruit packed with nutrition. With 4.4 grams fiber in a medium-sized apple, this fruit may just be right to keep the doctor away. Make an apple cinnamon pancake or serve it as an apple smoothie – your child won’t be able to resist it.

Berries

Berries are among the satisfying high fiber foods that kids love. Raspberries are particularly high on fibres, offering 4 to 8 grams per cup. Serve these nutrient-dense snacks on their own or add them to smoothies, muffins or to yogurt.

Bananas

Amp up your child’s fiber intake with a banana as an afternoon snack. It’s a convenient and delicious way to provide 3 grams fiber from just a medium-sized banana. Pair it up with oats to make banana oatmeal pancake for a fibre boost at breakfast.

The bottom line

Fiber is important for digestive health, but too much of fiber can cause bloating or gas. If your plan to ramp up your child’s daily fiber intake, increase slowly and ensure that your child also gets enough fluid. Gradually change your child’s food habit and include nuts, fruits, veggies, seeds and legumes to improve his/her gut health.