There’s no question that fiber is important for kids. Not only does it help keep their tummies healthy, but it also plays a key role in their overall health and development. But with so many different sources of fiber to choose from, how do you know which ones are the best for your child? In this article we will list 10 tummy friendly foods high in fiber and low in sugar. Enjoy!
How Much Fiber Do Kids Need?
Fiber is an important part of a healthy diet for kids of all ages. It helps to keep the digestive system regular and can also help to lower cholesterol levels.
Maintaining proper fiber intake is critical to your child’s health, but what exactly is dietary fiber and how can you tell if they’re getting enough of it?
Dietary fiber are plant-derived food component that is not digested by the body. It passes through the digestive system before exiting the body. Dietry fiber are of two types: soluble and viscoelastic (think fruits and vegetables) vs. insoluble (think whole grains and chia seeds). Most health experts advocate consuming a variety of nutritious, fiber-rich foods.
The amount of fiber that kids need depends on their age:
Children 1-3 years: 19 grams of fiber/day.
Children 4-8 years: 25 grams of fiber/day.
Boys 9-13 years: 31 grams of fiber/day.
Girls 9-13 years: 26 grams of fiber/day.
Imbalance of soluble and insoluble fiber can be harmful. To avoid unpleasant side effects such as gas, diarrhea, bloating, or stomach aches, start by gradually increasing the amount of plant-based, fiber-rich foods in your child’s diet. Also, remember to pay attention to hydration while adding more fiber.
Which Foods Cause Constipation?
Eating dietry fibers helps with constipation. However, some foods can actually cause constipation, even if they contain fiber. Here are some common culprits:
- Dairy products: Milk, cheese, and ice cream are all examples of dairy products that can cause constipation. This is because they contain a type of fat that slows down digestion.
- Processed Foods: Foods that have been processed (such as white bread) lack the fiber that is necessary for proper digestion.
- Red Meat: Red meat is another food that can slow down digestion and lead to constipation.
- Fried foods: Fried foods are also difficult to digest, and they can cause constipation.
- Caffeine: Caffeine is a stimulant, and it can actually make the intestines work less efficiently,
leading to constipation.
- Alcohol: Alcohol can also dehydrate the body and make it difficult to absorb nutrients, which can lead to constipation.
If you’re struggling with constipation, talk to your doctor or dietitian. They can help you identify the root cause of your problem and develop a plan to get relief. Fiber supplements may also be recommended to help increase the amount of fiber in your diet.
How Can You Add More Fiber to Your Kids Diet?
There are many benefits to adding fiber to your child’s diet, including promoting regularity, preventing constipation, and helping to control blood sugar levels. Fiber is found in plant-derived foods such as fruits, vegetables, whole grains, and beans.
Here are some tips for adding more fiber to your child’s diet:
- Include a variety of fruits and vegetables at every meal. Aim for at least 3 servings per day.
- Incorporate whole grain bread, cereals, and pastas into meals and snacks. Look for products that have minimal of 4 grams fiber per serving.
- Add beans to soups, salads, or main dishes.
- Include a daily serving of fruit or vegetables as a snack.
- Try new fruits and vegetables regularly. Kids may be more likely to eat them if they are involved in choosing them.
10 High-Fiber Foods For Kids
1. Black Beans
Fiber: There are 9 to 15 grams of fiber per cup of Black Beans.
Beans are a nutritional rock star, high in plant-based protein, vitamins, minerals, and dietary fiber. The Beans come in variety of flavors, including edamame and chickpeas to black beans and black-eyed peas.
2. Bananas
Fiber: There are 3 grams of fiber in 1 medium size banana.
Did you know bananas are actually berries? Bananas are a good way to increase your child’s fiber intake while also promoting regularity. Bonus points: The happy fruit may also have some mood-boosting effects!
3. Chick Peas
Fiber: There are 5 grams of fiber per 100 grams in Chick Peas.
Green peas are packed with protein, fiber, and other important nutrients, making them a great tummy buddy and frequent kitchen item (don’t we all have frozen peas on hand already?) to keep on hand.
4. Apples
Fiber: There are 4.4 grams of fiber in 1 medium apple.
Apples are delicious, crunchy, and sweet, with a lot of nutrients packed in. Apples are high in polyphenols and pectins, which are considered to be good for your health. They’re linked with numerous health advantages including digestive support and heart health. Leave the skin on for extra gut-friendly benefits (flesh and skin).
5. Oats
Fiber: There are 8 to 16 grams of fiber per cup of oats.
Oats are a wonderful source of fiber for your child’s diet because to their wealth of health advantages. This delicious whole grain has a form of fiber known as beta-glucan, which may aid heart, immune, and digestive system bacterial activity.
6. Carrots
Fiber: There are 2.8 grams of fiber per 100-gram serving.
This root veggie is a kids’ favorite, thanks to its crunchy texture and sweet taste. Carrots are the perfect all-around snack that’s packed with a pretty impressive nutrition profile (hello, beta-carotenes).
7. Chia Seeds
Fiber: There are 9 grams of fiber per 2 tablespoons.
They are edible seeds of Salvia Hispanic, a flowering plant in the mint family native to central and southern Mexico, or of the related Salvia columbariae of the southwestern United States and Mexico. High in fiber, vitamins, minerals, and plant-based omega-3 fatty acids and can help reduce inflammation. When you combine chia seeds with liquid, they become gelatinous – making them useful in smoothies, jams, pudding, and even as a vegan egg replacer.
8. Guava
Fiber: There are 9 grams of fiber per cup of Guava.
Guavas, with 9 grams of fiber per cup, are the king of all tropical fruits. Guavas are a standout because they have nine grams of fiber per cup. This delicious fruit may provide both digestive and anti-inflammatory benefits.
9. Avocados
Fiber: There are 13.5 grams of fiber in 1 avocado.
Whether you’re enjoying toast or guacamole, there’s no denying that avocado is a popular food. Avocados are high in heart-healthy fats, insoluble fiber, potassium, antioxidants, and other key nutrients and are a wonderful kid-approved alternative with numerous health benefits.
10. Sweet Potatoes
Fiber: There are 6 grams of fiber per sweet potato.
The distinct nutritional profile of this world-famous tuber is signified by its brilliant hue, which includes antioxidants, vitamins, minerals, and both soluble and insoluble fiber. To get the most nutrition from it, keep the skins on.
