What would your kid prefer for a snack: a Pop-Tart or a cup of bran cereal? High-fiber foods for kids are so valuable for nutrition, but getting kids to eat them is another story. Fiber isn’t the most exciting ingredient, but it aids in digestion, prevents constipation and helps fight conditions like heart disease.<\/p>
It’s essential for “satiety and to keep your child’s bowels regular,” says Katie Serbinski, a registered dietitian and creator of the blog Mom to Mom Nutrition<\/a>.<\/p> The Daily Reference Intakes<\/a> (DRI) recommends the following daily fiber intake for children:<\/p> Most children get only half<\/a> of the recommended daily fiber intake. Just by adding certain foods into their daily diet, you’ll be able to quickly increase the amount of healthy fiber your children are getting each day. Increase the amount of fiber your kids are eating slowly to prevent bloating and general discomfort. As you add in more fiber gradually each day, your child’s body will adjust to the new amounts.<\/p> There are lots of tasty foods bursting with fiber that kids will actually eat. Adding the 12 foods below to your child’s menu is a good way to ensure that she is getting her recommended daily fiber intake.<\/p> “Most children don’t eat enough fruits and vegetables,” says Janice Newell Bissex, a registered dietitian and co-author of the book “No Whine With Dinner<\/a>.” A small apple with the skin has 3.6 grams of fiber and is sweet enough that most kids will readily eat it up.<\/p> Try these apple recipes:<\/b><\/p> With 4 grams of fiber per half-cup serving, raspberries are a kid-friendly and top berry source of fiber. A 1\/2-cup of blueberries delivers 1.8 grams, and a 1\/2 cup of strawberries supplies 1.5 grams of fiber. Serve berries with low-fat plain yogurt and a drizzle of honey to make them a kid-friendly snack or side dish.<\/p> Try these berry recipes:<\/b><\/p> Often overshadowed by other fall favorites, pears are sweet and completely versatile. Not to mention, a medium-sized pear with the skin has 5.5 grams of fiber!<\/p> Try these pear recipes:<\/b><\/p> There aren’t too many kids who aren’t willing to eat a banana, and a medium-sized one supplies 3.1 grams of fiber.<\/p> Try these banana recipes:<\/b><\/p> A 1\/2-cup serving of cooked green peas adds 4.4 grams of fiber to your child’s meal.<\/p> Try these green peas recipes:<\/b><\/p> Carrots are a great source of fiber, whether they’re cooked or served raw. One cup of chopped, raw carrots contains almost 4 grams of fiber, and cooked carrots come in even higher at 5 grams per cup.<\/p> Try these carrot recipes:<\/b><\/p> A healthy and fiber-rich side dish, corn is also something most children are more than happy to eat. A 1\/2-cup serving of cooked corn has 1.8 grams of fiber.<\/p> Try these corn recipes:<\/b><\/p> Whole wheat breads are an easy way to boost your child’s fiber intake, Bissex says. A slice of whole wheat bread contains 1.9 grams of fiber. So, if you serve a sandwich with two slices, your child will consume nearly 4 grams of fiber.<\/p> Try these whole wheat bread recipes:<\/b><\/p> Similarly, Bissex recommends whole wheat pasta as another item to add to your list of high-fiber foods for kids. A 1\/2-cup serving of cooked whole wheat pasta contains about 2 grams of fiber. Serve it combined with cooked vegetables, low-sodium sauce and a sprinkle of cheese for a fiber-rich meal that supplies a good dose of vitamin A and calcium.<\/p> Try these whole wheat pasta recipes:<\/b><\/p> With 9.1 grams of fiber per 1\/3-cup serving, bran cereals are good high-fiber foods for kids. Most kids aren’t going to be excited about a bowl of bran cereal, so serve it crushed up in low-fat yogurt or mix it into your child’s favorite breakfast cereal<\/a>.<\/p> Try these whole grain cereal recipes:<\/b><\/p> A 1\/2-cup of beans contains between 6 and 9 grams of fiber.<\/p> “Beans are easy finger foods and are inexpensive,” says Serbinski.<\/p> Roll cooked beans (like black beans or kidney beans) in tortillas with shredded cheese or add low-sodium canned beans to homemade soup.<\/p> Try these bean recipes:<\/b><\/p> A medium-sized sweet potato supplies 3.8 grams of fiber. It’s also a great source of vitamins A and C, Serbinski says. Top a baked potato with a bit of butter or cinnamon, and encourage kids to eat up.<\/p> Try these sweet potato recipes:<\/b><\/p> Fiber rich foods for kids are so valuable for nutrition, but it’s tough to get them to eat enough. Adding these high fiber foods for toddlers and kids is a good place to start.<\/p>\n","protected":false},"author":1258,"featured_media":7156,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"enable_toc":false,"care_reviewed_by":0,"care_post_updated_flag":false,"care_updated_date":"2024-12-20 15:00:00","last_update":"2024-12-20","view_count":234500,"footnotes":""},"categories":[1],"tags":[],"member-type":[4],"vertical":[6,17,13],"platform":[2],"class_list":["post-714","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","member-type-all","vertical-children","vertical-child-care-advice","vertical-kids-health-safety","platform-resources"],"acf":[],"created":"2015-05-04","_links":{"self":[{"href":"https:\/\/www.care.com\/c\/wp-json\/wp\/v2\/posts\/714","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.care.com\/c\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.care.com\/c\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.care.com\/c\/wp-json\/wp\/v2\/users\/1258"}],"replies":[{"embeddable":true,"href":"https:\/\/www.care.com\/c\/wp-json\/wp\/v2\/comments?post=714"}],"version-history":[{"count":3,"href":"https:\/\/www.care.com\/c\/wp-json\/wp\/v2\/posts\/714\/revisions"}],"predecessor-version":[{"id":209836,"href":"https:\/\/www.care.com\/c\/wp-json\/wp\/v2\/posts\/714\/revisions\/209836"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.care.com\/c\/wp-json\/wp\/v2\/media\/7156"}],"wp:attachment":[{"href":"https:\/\/www.care.com\/c\/wp-json\/wp\/v2\/media?parent=714"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.care.com\/c\/wp-json\/wp\/v2\/categories?post=714"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.care.com\/c\/wp-json\/wp\/v2\/tags?post=714"},{"taxonomy":"member-type","embeddable":true,"href":"https:\/\/www.care.com\/c\/wp-json\/wp\/v2\/member-type?post=714"},{"taxonomy":"vertical","embeddable":true,"href":"https:\/\/www.care.com\/c\/wp-json\/wp\/v2\/vertical?post=714"},{"taxonomy":"platform","embeddable":true,"href":"https:\/\/www.care.com\/c\/wp-json\/wp\/v2\/platform?post=714"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}How much fiber do children need?<\/b><\/h2>
12 high fiber foods for toddlers<\/b> and kids <\/h2>
1. Apples<\/b><\/h3>
2. Berries<\/b><\/h3>
3. Pears<\/b><\/h3>
4. Bananas<\/b><\/h3>
5. Green peas<\/b><\/h3>
6. Carrots<\/b><\/h3>
7. Corn<\/b><\/h3>
8. Whole wheat breads<\/b><\/h3>
9. Whole wheat pasta<\/b><\/h3>
10. Whole grain cereal<\/b><\/h3>
11. Beans<\/b><\/h3>
12. Sweet potatoes<\/b><\/h3>