Certain high-fiber foods might make your child turn up his nose, but plenty of tasty foods supply a healthy dose of fiber. Your child should eat high-fiber foods because they provide a feeling of fullness so that he is less likely to overeat. Fiber promotes healthy digestion, prevents constipation and reduces the risk of certain healthy conditions as well. Toddlers need 19 grams of fiber each day, school-age children need between 25 and 31 grams and teens should eat 26 to 38 grams.
Make your child's sandwiches on whole-wheat bread to increase his fiber intake. One slice of whole-wheat bread contains about 2 grams of fiber. Whole-wheat English muffins, bagels and tortillas are additional grains high in fiber. Make them more appetizing by spreading them with peanut butter or melting low-fat cheese on top. Replace white pasta with whole-wheat versions as another simple way to boost your child's intake of fiber. One cup of whole-wheat pasta contains 6.2 grams of fiber. Use brown rice in place of white rice. One cup of brown rice supplies 3.5 grams of fiber. Serve an oat bran muffin for breakfast for 5.2 grams of fiber or a cup of oatmeal for 4 grams. Add honey to the muffin or oatmeal to enhance the flavor. Offer your child whole-grain cereals, bake bread and muffins with whole-wheat flour and mix oats into meatloaf and burgers as additional ways to introduce high-fiber grains into your child's diet.
Fruits and Vegetables
All fruits and vegetables supply some fiber, but certain varieties are better than others in terms of how much your child gets. Raspberries are a top source with 8 grams of fiber per 1-cup serving. One whole pear supplies 5.5 grams of fiber, and a whole apple contains 4.4 grams. Offer your child a small amount of peanut butter, almond butter or low-fat plain yogurt for dipping. One banana or one whole orange each supply 3.1 grams of fiber. Peas supply an impressive 8.8 grams of fiber per 1-cup serving. A medium sweet potato provides 3.8 grams of fiber, and 1 cup of broccoli contains 5.1 grams. One cup of sweet corn supplies 4.1 grams of fiber, and a whole carrot contains 1.2 grams. Sprinkle low-fat cheese over vegetables to encourage your child to eat them.
Legumes are a top source of fiber and are an easy way to ensure that your child gets the amount he needs each day. Stir legumes into your child's favorite soup or stew recipes, which can make it more likely that your child will eat them. Use legumes in place of pasta and rice in meals. One cup of cooked split peas contains 16.3 grams of fiber, and 1 cup of cooked lentils supplies 15.6 grams. Cooked black beans contain 15 grams of fiber per 1-cup serving, and the same amount of baked beans provides 10.4 grams. Kidney, white, navy and pinto beans each supply similar amounts of fiber per serving.
Add an ounce of almonds to your child's diet for 3.5 grams of fiber. An ounce of pistachios is another good source and supplies 2.9 grams of fiber. A 1-ounce serving of pecans contains 2.7 grams of fiber, and a 1/4-cup serving of sunflower seeds supplies 3.9 grams. Stir nuts and seeds into yogurt or cottage cheese as a tasty way to serve them. A 2-tablespoon serving of raisins contains 1 gram of fiber. A 1/2-cup serving of edamame supplies 3.8 grams of fiber, and 1/4 cup of sauerkraut contains 3.4 grams. Incorporate these foods into your child's snacks and meals to boost his daily intake of fiber.
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