If you think that high fiber foods are only the best and essential for diabetics and weight-watchers, you are mistaken. High fiber foods are beneficial to everyone, particularly kids because it aids in muscle development, digestion, and blood circulation.
Therefore, ensure that you add the best foods like berries, bulgur wheat, and vegetables into your kid’s diet with delicious recipes like High Fiber Chilas, Apple, and Oatmeal Milkshake.
However, kids don’t get enough fiber most times. Parents must know why fiber is necessary for kids, how much fiber kids can consume regularly, and which best High Fiber Foods are better for kids.
Table of Contents
What Exactly is Fiber?
Dietary fiber is the component of plant foods that your body cannot digest, also known as roughage.
In contrast to the broken down and ingested carbohydrates or proteins, fibers pass through the stomach and intestines intact.
This may sound like it’s not as necessary as other ingredients, but it has some great health advantages.
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What is the Recommended Fiber Content?
According to the National Academy of Sciences ‘ Institute of Medicine, women should consume at least 25 grams of fiber per day, while men should consume at least 38 grams every day.
To meet the daily recommended fiber intake, each “serving” should contain a minimum of 8-10 grams of fiber (10-12+ grams for men) for the challenge.
Remember, however, that those amounts can source from a variety of different sources. The vegetable and fruit supplements are an excellent source of fiber.
Why is Fiber Beneficial for Kids?
Most parents feed their children unconsciously high-fat, low-fiber food items, like pasta, rice, processed flour bread.
The purpose behind it could be to feed adequate nutrients for the developing bodies to keep their energy levels up.
However, a low-fiber diet can also cause adverse effects, such as poor concentration, slow development, difficulty pooping, and lack of enthusiasm.
Fibrous foods are a good source of vitamins A, B12, and B6 and vitamin C, riboflavin, folate, niacin, and thiamin.
The right mix of best Fiber-Rich Foods for Kids can also provide the required amounts of magnesium, zinc, iron, prosperity, and calcium.
A fiber-rich food has many health benefits, including better weight management, lower blood cholesterol levels, and a minimized risk of developing type 3 diabetes, reduced intestinal problems, and probably a lower risk of colorectal cancer.
The great Sources of Fiber for Kids are fruit, vegetables, legumes, and 100% whole grains.
What Fiber-Rich Foods are the Best?
As with any nutritional area, compared to fiber supplements or highly processed foods with additional fiber, it is highly recommended to stick to real food.
The easiest way to ensure your kid gets enough fiber is to make them eat several servings of fruits and vegetables daily, in addition to carbohydrates and healthy fats.
With this number, the child is more likely to fulfill his or her fiber requirements.
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Calculating Dietary Fiber for Children
For children over the age of three, adding 5 grams of fiber to their age is recommended.
Additionally, this formula is easier to recall than methods based on weight or energy level. To ensure adequate intakes of other nutrients, dietary fiber should be obtained from food rather than supplements.
Fiber-rich foods, such as vegetables and fruits, are also high in other nutrients. The following are only a few examples of the best Fiber-Rich Foods for Kids.
Best High Fiber Foods for Kids
There are many delicious and the best foods high in fiber that kids will eat. Adding the 13 foods below to your child’s menu is a good way to ensure that he or she is getting the recommended daily intake of fiber.
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1. Apples
Most kids do not eat enough fresh fruits and vegetables. A small apple contains 3.6 grams of fiber and is sweet enough for most children to eat it as a whole.
Add another 1.6 grams of fiber by serving apple slices with two tablespoons of peanut butter.
2. Berries
Berries are the favorite of children. Store your kitchen cabinets with strawberries, raspberries, and blueberries if you have kids. You can make several delicious dishes with berries to satisfy your kids.
Raspberries are the top-class Sources of Fiber for Kids with 4 grams of fiber per half-cup serving.
A half-cup of blueberries contains 1.8 grams of fiber, while a half-cup of strawberries contains 1.5 grams.
Berries can be served with low-fat plain yogurt and a drizzle of honey as a snack or side dish for kids.
3. Pears
The fiber content of a medium-sized pear with skin is 5.5 grams. For a simple snack, serve sliced pear with a sprinkle of cinnamon.
4. Bananas
There aren’t many kids who refuse to eat a banana. The fiber content of a medium-sized one is 3.1 grams.
Spread peanut butter on banana slices and then roll them in crushed almonds to maximize the fiber content even more. Almond contains 3.5 grams of fiber per ounce.
5. Green Peas
Cooked green peas include 4.4 grams of fiber per 1/2-cup serving in your child’s meal. Serve pears with a sprinkling of cheddar cheese on top or stirred into baked macaroni and cheese.
6. Carrots
Carrots make an excellent side dish or snack for kids. 1/2 cup of baby carrots contain 209 grams of fiber.
Carrots that have been cooked are also a good source of fiber; add them to vegetable soup or mix chopped fresh carrots into fresh bread or muffins.
7. Corn
Popcorns are a good source of balanced carbohydrates and fiber. You can get as much as you like because it is also lightweight. The small bite food keeps children satisfied for a long period.
Corn is a nutritious, fiber-rich side dish that most kids would happily eat. Cooked corn contains 1.8 grams of fiber in a 1/2-cup serving.
Corn can be served with a little butter and salt as a simple side dish to your kid’s favorite meals.
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8. Whole-wheat Bread
Whole wheat bread is a simple way to improve the fiber intake of your kid.
Whole-wheat bread has 1.9 grams of fiber per slice. So, if you serve two slices of a sandwich to your kid, he or she will get nearly 4 grams of fiber.
9. Whole-wheat Pasta
Similarly, it is recommended that whole-wheat pasta be added to your kid’s food list. 1/2-cup amount of cooked whole-wheat pasta contains approximately 2 grams of fiber.
Combine it with the cooked vegetables, a low-sodium sauce, and a sprinkle of cheese to make the best Fiber-Rich Foods for Kids high in vitamin A and calcium.
10. Whole Grain Cereal
Bran cereals are the best and healthy High Fiber Foods for Kids with a fiber content of 9.1 grams per 1/3-cup serving.
Most kids would not be excited about a bowl of cereal, so eat it in low-fat yogurt or blend it into the favorite cereal breakfast of your child. The fiber content of fresh fruit is also higher.
11. Beans
1/2-cup of beans contains about 6 and 9 grams of fiber. Cooked beans (such as black beans or kidney beans) can be wrapped in tortillas and topped with grated cheese, or low-sodium canned beans can be added to homemade soup.
12. Sweet Potatoes
The fiber content of a medium sweet potato is 3.8 grams. Additionally, it is a good source of vitamins A and C. Add a bit of butter or cinnamon to a baked potato to motivate kids to eat it all.
13. Oatmeal
Cook oatmeal for a couple of minutes in full-fat milk and serve it with sweet or maple, cinnamon powder, fruit, and nuts.
You have a wonderful meal prepared for your kid. Every cup of oatmeal has 4 grams of fiber.
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Final Words
Fiber has many health benefits for infants, kids, and youth, from raising energy to maintaining a balanced digestive tract to reducing the risk of some types of cancer and cardiovascular disease.
Children today face a high risk of being obese and having developmental problems early in life due to their sedentary lifestyles and consumption of junk food.
In addition to providing comprehensive and healthy nutrition, Fiber for Kids effectively controls obesity by reducing hunger among children.
