11 foods rich in fiber for children, according to a nutritionist and a dietician

Let’s face it: eating well-balanced meals is quite difficult; Trying to make sure that your difficult little eater does the same thing is even more difficult. We would all like to live with a regular cheese macaroni diet and chicken nuggets, but – at the risk of being TMI here – you then treat your child’s problem, uh, uh, regular. Fortunately, there are many fiber -rich foods for children that will maintain the proper functioning of their digestive systems. It is about knowing how many fibers aim, how to find foods rich in fiber for difficult eaters and how to build an arsenal of fiber -rich snacks for children on which they can snack throughout the day.

Meet the experts

What quantity of fibers do children need?

Although a quick search on the Internet will give you variable results for food intake, the 2020-2025 government-update food guidelines for Americans offer solid recommendations.

If your child is …

* Babies who are one year at 23 months old, however, have no defined calorie objective but are recommended to consume 19 grams of fiber per day for adequate nutrition.

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Why are fibers important for children?

According to Hackney, the fibers are important in the food of children for many reasons, in particular by helping to regulate stool, helping digestion and fighting constipation.

Fibers can actually be useful for toddlers in pot formation, as well as to help eaters that are difficult to become more adventurous, because constipation can be an underlying cause of their disinterest to try new foods, says Hackney. Chronic constipation can lead to many more serious problems, so exercise, a lot of water and of course, foods rich in fiber, can help prevent this from affecting your child’s overall health.

In addition, Hentz tells me that fiber foods can help monitor blood sugar balance, thereby reducing the probability of developing related problems such as diabetes and helping those who already have the disease to manage it properly. Unfortunately, most people do not get enough. “Studies show that 95% of Americans (adults and children) do not get enough fiber. If you are wondering how it could be true, according to the CDC website, around 60% of the American diet consists of processed foods, which – you guessed it – are rich in calories, low in nutrients and practically devoid of any fiber, “explains Hentz. In this spirit, read the continuation for certain recommendations for the best high fiber food for children, graceful of experts.

All the quantities of content of the fibers gracked with The United States Department of Agriculture.

The 11 best foods rich in fiber for children

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1. Strawberries

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Hentz tells me that strawberries are a good choice to serve alone, and “you can make them more fun for the little ones by serving them with Greek yogurt and chocolate chips”. This service recommendation considerably increases the protein content of the snack, but if you go everything on the fibers, the strawberries go both with the high fiber grains from our list. Medical sources also sing strawberries praise because they are filled with vitamin C and preventive antioxidants – so you can’t be mistaken, no matter how you serve them.

2.

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According to webmd, raspberries are an excellent source of potassium, vitamin C, omega-3 fatty acids, antioxidants … and yes, they also have a serious punch in the fiber department. (Do not try to throw up shade strawberries, but if you are looking for fiber fiber foods for children, raspberries are the best choice.) Ask your child to nibble on these nutritional powers just as they are, or follow the suggestion of Hentz and crush them in a jam that can spread on a whole toast with whole grains.

3. Blackberries

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The blackberries have the same impressive raspberry fiber content and are just as easy to serve as a harassment or on the go. Research shows that they are also a rich source of a group of antioxidants called anthocyans, which have powerful anti-inflammatory and antimicrobial properties that prevent the disease and promote healthy intestine. Regarding service suggestions, Hentz likes to crush the berries with a fork or throw them in a mixer with a pinch of chia seeds and honey to make a dip which can be associated with Kashi cereal squares.

4. Oranges

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The oranges are heavy strikers with regard to vitamin C – just a small orange contains 78% of the recommended daily contribution (RDI) – and they are not too shabby in the fiber department. Personally, I like oranges (and their citrus cousins, such as mandarins) like a snack for my children because they are so easy to bring during outings or prepare school lunches, and you do not have to worry that they become soggy.

5.

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• Fiber content: ¼ cup has about 3 grams of fiber

• Nutritional facts: 100 calories, 27 grams of carbohydrates,> 1 gram of protein

• Ways to prepare: Chopped and mixed in yogurt or hot cereals

The dates are an excellent source of dietary fiber, and this is true for all varieties. (You will probably want to avoid very rare and high quality if you have a budget, because these can become quite expensive.) The dates are also filled with essential nutrients such as magnesium, potassium and vitamin B6 – and they are rented by the Cleveland Health Clinic to be an excellent replacement for refined sugar with advantages that include improving the health of the drops of the drops and brains.

6. Apples

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• Fiber content: 1 medium apple has about 4.5 grams of fiber

• Nutritional facts: 95 calories, 25 grams of carbohydrates,> 1 gram of protein

Like the oranges, apples are an easy fruit fruit that requires little or no preparation. And as the saying says, one apple a day will keep the doctor away. In addition to their impressive dietary fiber, apples are also a filling snack with powerful health advantages. Research shows that the nutritional composition of apples can help regulate blood sugar, reduce cholesterol, regulate blood pressure and prevent diseases.

7. Pears

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A single medium -sized pear has more fibers than any other fruit on the list (21% of RDI), and they are also very generous. As such, they are one of the best fruits to avoid hunger while promoting the regularity of the intestine, global digestive health and blood sugar regulations.

8. Kashi cereals

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• Fiber content: 1 ¼ service cup at around 13 grams of fiber

• Nutritional facts: 180 calories, 41 grams of carbohydrates, 11 grams of protein

• Ways to prepare: Serve breakfast cereals, sweet fruit; Or buy Kashi Go breakfast bars for snacks

The original Kashi GO cereals are filled with fiber and protein, which makes them very generous and healthy breakfast or at any time. It also presents itself in a variety of flavors, but the original cereal has the strongest nutritional profile, which is why Hentz recommends stifling it yourself with one of the high fiber fruits on the list.

9. Fénéré de l’oirine

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“A night’s oat is a total lifeline for difficult eaters, because you can easily personalize them according to the tastes and preferences of your children (probably different),” explains Hentz. The expert also recommends that your child helps you prepare him for the previous night, so that he can choose what is going on there, which “creates a feeling of agency, autonomy and accomplishment”. That said, if the oats overnight is a little too much commitment to you, you can collect many of the same rewards of the good old instant oat. Although it should be noted that steel -cut oats has a gram of more fiber than the rolled variety and a lower glycemic index. Anyway, your child will benefit from this food rich in fiber.

10. Houmous

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Made from chickpeas, the Houmous offers a double punch of protein and fiber, making it a perfect snack to keep children full, energized and satisfied between meals. In fact, “houmous is one of the easiest and most versatile fiber foods that you can add to your child’s diet,” said Hentz. His recommendation is to serve him in a way that feels fun and exciting, that it means diving, rolling or spreading. (The more practical time, the better.) The easiest way to get it? Serve with chopped fresh vegetables or on toast and garnish with sharp avocado. You can also spread it on an envelope, or a piece of turkey and a slice of cheese and make it a roll-up, explains the expert. Conclusion: “With this one, do not think about it. Put it in a bowl, give them something to eat with it and they will be happy. “”

11. Chia seeds

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Fiber content: 1 ounce has about 10 grams of fibers

• Nutritional facts: 138 calories, 12 grams of carbohydrates, 4.7 grams of protein

Chia seeds, in particular, are an excellent source of fiber and can be added in yogurts, smoothies, puddings or other foods suitable for children. According to Mayo Clinic, they pack a nutritional punch in more ways than one: these tiny seeds also have a healthy amount of omega-3 fatty acids, which promote heart health. Hackney recommends telling your little ones that these tiny crunchy specifications are “glitter” if they ask.

3 tips for increasing fiber in the food diet

• Make fruit and / or nutrient cereal bars The essential snack

• Allow the children to get involved in the preparation of food by adding their own fiber -rich garnish with yogurt and oats or helping you prepare homemade houmous.

• Serve foods rich in new, creative and fun ways to enthusiastic.

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