It’s hard enough figuring out the best healthy foods to eat for yourself. Throw a kid into the mix, and everything becomes more complex. Children can be picky eaters, so healthy food may not always be ideal. But the fact is, children, benefit just as much as adults do from a healthy diet. For example, fiber is an excellent nutrient for your child because it can aid in gut health, among many other reasons.
Getting your kids to eat healthily can be a challenge. So here are seven healthy fiber-rich foods your picky eater is sure to love!
How Will Fiber Benefit My Child?
Why should my kid eat fiber? Fiber has various health benefits for people of all ages. For starters, fiber can aid in weight loss, as it is filing. Furthermore, fiber aids in fighting constipation. Many children are constipated at some point during their childhood.
Unfortunately, this is no picnic for the parents or children. If your child is dealing with constipation, more than likely, they are not getting enough fiber in their diet.
How Much Fiber Do Kids Need?
According to the National Institute of Diabetes and Kidney Disease, 14 to 40 grams of fiber a day should be sufficient for children.
Here is a general rule of thumb for children’s fiber intake:
- 4 to 8-year-olds: 25 grams of fiber
- 9 to 18-year-old girls: 27 grams of fiber
- 9 to 13-year-old boys: 30 grams of fiber
- 13 to 18-year-old males: 38 grams of fiber
7 Amazing High Fiber Foods for Kids
- Oatmeal
According to pediatricians, a cup of oatmeal has up to four grams of fiber. Oatmeal is a great filling meal at any age. If your child finds oatmeal bland, add nuts, fruit, honey, or syrup to give your oatmeal some flair.
- Apples
An apple a day keeps the doctor away! This is no doubt because of all the nutrients apples have. One medium-sized apple has about four grams of fiber.
- Berries
Not only do berries taste amazing, but they are also healthy for your brain and gut. You can serve your child an assortment of colorful berries to fill their fiber needs. For an idea of how much fiber some berries contain, half a cup of raspberries contains about 4 grams of fiber.
- Pasta
Pasta is a versatile dish. In addition, whole-grain pasta can be healthy. Half a cup of whole-grain pasta contains about two grams of fiber! So, this can be a tasty way to increase your child’s fiber intake.
- Pears
Pears are delicious healthy fruit. Pears are also packed with fiber. Pears have about five and a half grams of fiber. You can add chopped pears with berries to create a colorful filling snack.
- Baked Sweet Potatoes
Baked sweet potatoes are a family favorite in many homes, and for a good reason. This food is rich in fiber and protein. A regular-sized sweet potato has almost four grams of fiber! These potatoes make a great substitute for greasy French fries.
- Green Peas
Green peas are a sweet addition to any meal. These peas are also packed with fiber. Half a cup of boiled peas contains just over four grams of fiber.
Bottom Line
Fiber is an essential nutrient for children and adults. Children can be picky eaters, so it is best to add fiber to their diet using foods they like. Fiber can help your child with digestion, disease prevention, and weight loss. Foods like oatmeal, peas and pears are packed with fiber.
Fiber is an essential nutrient for children because it will help keep everything moving along the GI tract. This helps to prevent constipation and promotes overall gut health.
Resources
15 Best High Fiber Foods For Kids | How To Cure
