This all-important, plant-derived nutrient is vital for optimalgut health1and overall well-being.
That’s why fiber should play a pivotal part in anyone’s dietincluding kiddos!
Yet, it is estimated that only5% of American adults and children2get an adequate amount of dietary fiber.
Fiber can also help prevent constipationa common problem for young children.
How much fiber do kids need?
Ensuring proper fiber consumption is key to promoting your child’s healthbut what exactly is dietary fiber, anyway?
Usually called roughage,dietary fiberis a plant-derived food component that is not digested by the body.
It moves through the digestive system and then out of the body.
But how do you know how much fiber your child requires to meet anadequate fiber intake2?
It varies by age.
Also, verify to focus on hydration as you increase their fiber intake.
15 high-fiber foods for kids.
Rich in polyphenols and pectin, apples are linked with numerous health benefits, like digestive support andcardiovascular health6.
Kid-friendly recipes:10-Minute Cinamon Apple Pancakes,A Warming Apple Spice Smoothie
Avocados
Fiber:13.5 grams in 1 avocado.
From toast to guac, there’s no denying the popularity of this creamy fruit.
Did you know bananas are actually (and botanically classified as) berries?
Bonus points: The cheery fruit may offer somemood-boostingbenefits, too!
Kid-friendly recipes:Banana-Blueberry Breakfast Bread,Dr.
B’s Breakfast Smoothie
Beans
Fiber:9 to 15 grams per cup.
Beans are a nutrient rock star, high inplant-based protein, vitamins, minerals, and dietary fiber.
This vibrant rootpacks some significant nutritional value.
They are tasty on their own as a handy, nutrient-dense snack.
Plus, they’re easy to incorporate during mealtime.
Kid-friendly recipes:Vegan Apple-Raspberry Crisp,Raspberry + Pistachio Semifreddo
Carrots
Fiber:2.8 grams per 100-gram serving.
This root veggie is a kids' favorite, thanks to its crunchy texture and sweet taste.
Kid-friendly recipes:Roasted Baby Carrots With Grapefruit Gremolata
Chia Seeds
Fiber:9 grams per 2 tablespoons.
Cornis a whole grain with a whopping punch of dietary fiber in every serving.
Kid-friendly recipes:Golden Turmeric Popcorn
Guava
Fiber:9 grams per cup.
This flavorful fruit can offer not only digestive support but alsoanti-inflammatory11benefits.
Kid-friendly recipes:Gluten-Free Guava Coconut Bars
Sweet potatoes
Fiber:6 grams per sweet potato.
Like other root vegetables, it’s ideal to keep their skins on for an ultimate nutrient boost.
Thanks to their slew of health benefits,oatsare a top-notch fiber source for your child’s diet.
These sweet, bell-like fruits are a highly nutritious and tasty treat for any kiddo.
One medium-size pear contains around 5 grams of fiber as well as significant amounts ofimmune-supporting antioxidants14.
to keep on hand.
Fiber supplements should never supersede a diet rich in high-fiber foods.
