Fiber is an important part of every diet and has many benefits for kids and adults of all ages. But how much fiber should your child be consuming daily, and what are the best dietary sources of fiber? Check out our quick guide below, covering everything you need to know about high-fiber foods for kids.
Importance of Fiber
Fiber is most well-known for helping keep things “regular” when it comes to bowel movements – a huge importance for babies, potty training toddlers, and kids of all ages! But fiber also helps keep kids full and satisfied and eliminates the need for constant snacking in between meals. Plus, adequate fiber intake also helps lower cholesterol, improve gut health, aid in weight control, and regulate blood sugar levels.
Best High-Fiber Foods for Kids
Luckily, you don’t need to get your kid to down a glass of prune juice to reap the benefits of high fiber. Fiber is found naturally in many foods, including fruits, veggies, and whole grains. Here are some of the best sources of dietary fiber that kids also love:
- Bananas – Bananas contain around 3 grams of fiber and make a great healthy snack for kids of all ages.
- Avocados – Consider making your child some avocado toast or even throwing a few avocado slices into a fruit smoothie.
- Apples – Kids love apples! One apple contains about 4 grams of fiber. Add some peanut butter for an extra dose of fiber, and leave the skin on if your kids can tolerate it.
- Beans or lentils – Beans are naturally high in fiber as well as many other nutrients. Luckily, many kids love recipes that include beans, such as tacos or chili.
- Peas – Peas are another parent favorite that is easy to sneak into your child’s diet through kid-approved dishes such as mac and cheese or hearty soups.
- High-fiber cereal – One easy way to get more fiber into your child’s diet