19 Best Fiber Rich Foods For Your Kids

Written by Ria Saha

Last Updated on Dec 11, 2015

19 Best Fiber Rich Foods For Your Kids_image

Dietary fiber or fiber is a vital nutrient, and as a parent, you need to ensure that your kid’s diet contains adequate amounts of all vital nutrients, fiber included! And, if you are looking for some ways to include fibrous foods in your kid’s diet, reading our post is a great idea!

Here, we talk about what fiber is, some high fiber foods for kids, their benefits, and how to include these foods in your little one’s diet.

What Is Fiber?

Fiber or roughage is the typical indigestible part of plant foods that regulates digestive functioning in the human body. The fiber pushes the food through the digestive system and eases bowel movement. Fiber falls into two categories:

1. Soluble:

Soluble fiber, as the name indicates, can dissolve in water, and it regulates blood sugar levels and reduces cholesterol. Popular sources of soluble fibers are beans, nuts, barley, oatmeal, and fruits such as berries, pears, and apples.

2. Insoluble:

Insoluble fiber does not dissolve in water, but it helps overcome issues like constipation. Popular sources of insoluble fibers include wheat cereals, whole-wheat grains, and vegetables like tomatoes, celery, and carrots.

[ Read: Foods For Constipation In Kids ]

Best Fiber-Rich Foods For Kids:

Here are the list of high fiber foods for kids that you can reluctantly include in their daily menu:

1. Raspberries:

Raspberries contain a higher percentage of dietary fibers than most fruits.
A ½-cup serving of fresh raspberries can supply almost 4 grams of fiber to your kid.
Raspberries also are rich in Vitamin C and antioxidant compounds, which boost your kid’s immune system.
Raspberries help your little one to fight cancer, overcome inflammation and symptoms of arthritis.
You can add a few pieces of raspberries on fresh and low-fat yogurt as it serves as the best protein-rich breakfast for your kid. Raspberries are one of the best foods high in fiber for kids.

2. Avocados:

The avocado is a tropical fruit mostly found in Central and South America.
Different varieties of avocados like the California avocado and the pear-shaped Florida variety contain a high proportion of dietary fiber.
A quarter portion of a California avocado contains 57 calories and 2.3 grams of fiber while a quarter portion of a Florida avocado contains 91 calories and 4.25 grams of fiber.
Apart from dietary fiber, avocados are rich sources of potassium, folate, Vitamin E and heart-healthy monounsaturated fat.

3. Green Peas:

Green pea is a popular fiber-rich vegetable and a ½-cup serving of cooked green pea supplies almost 67 calories and 4.4 grams of fiber to your kids.
Green peas also contain a high percentage of vitamins C, A, B, K, zinc, iron, protein, and potassium.

4. Lentils:

Lentils are nutrient-dense and versatile foods that you can incorporate into your kid’s diet easily.
A ¼-cup serving of lentils supplies almost 58 calories and 4 grams of fiber to your kid.
Apart from fibers, lentils are low fat and an excellent source of magnesium, potassium, zinc, iron, and Vitamin B.
For your kids, you can cook some lentil soup or add some lentils to salads.

5. Oatmeal:

Oats are natural fiber-rich foods that also contain complex carbohydrate, iron, protein, zinc, selenium, and thiamine.
One cup of cooked oats supplies almost 166 calories and 4 grams of fiber to your kid.
Plain and fortified oats have the same amount of fibers as compared to the regular oats.

6. Whole-Grain Breads And Cereals:

A whole grain comprises of all the edible parts including the germs, bran, and the endosperm.
Some whole-grains to include in your kid’s diet are barley, oat, rice, corn, and millet.
Whole-grain bread or crisp bread can regulate your kid’s digestive disorder and promote healthy bowel functioning.
Some popular wholegrain breakfast cereals for kids are brown rice, puffed whole grains, popcorn, oatmeal, quinoa, and bulgur.
Whole-grain cereals are excellent sources of minerals, healthy vitamins and phytochemicals.

[ Read: Iron Rich Foods For Kids ]

7. Beans And Legumes:

Beans not only contain dietary fiber but are also a rich source of iron and protein, which promote healthy growth and development for your kid.
You can include black beans, kidney beans, and nutritious legumes in your child’s diet liberally. Kidney beans contain 14 grams of fiber per single cup.
Beans work well with different kid-friendly meals and snacks. You can make a bean dip to vegetable recipes.
Half a cup of boiled navy beans provides almost 10gram of fiber to your kid.
Some of the other varieties of beans like pinto, black beans, and garbanzos can also supply almost 6.2 and 8 g of fiber per half a cup.
Chickpeas or garbanzo beans have a nutty flavor and contains 11 grams of fiber per one cup serving. The beans also contain higher levels of iron, plant protein, and Vitamin B6. The vital nutrients boost your kid’s nervous system functioning.
Try to incorporate beans into salads, making a base for salsa or adding them to the veggie soup. Beans are known to be the best fiber rich foods for kids.

8. Artichokes:

Artichoke is an excellent source of fiber.
You can steam the artichokes with a small amount of olive oil, crushed garlic and rosemary and feed your little one.
You can also stuff artichokes with sundried tomatoes and feta cheese and roast them in the oven.
Your growing kids can also intake artichokes through veggie salads, egg scrambles, and pizzas. It is the best fiber food for kids

9. Pears:

One pear supplies around 5.5 g of dietary fiber per fruit.
Apart from being a rich source of fibers, the fruit is an excellent source of Vitamin C.
Instead of feeding your doll the high-calorie sugary desserts, try offering her a juicy, ripe and sweet pear.

10. Corn:

Half a cup serving of corn kernels contains almost 2 grams of fiber.
Corn supplies 3.5 grams of fiber per three-cup serving to your growing kid.

11. Brown Rice:

Brown rice contains a high percentage of dietary fiber as compared to white rice. Though Indians are strictly white rice eaters, you can also include brown rice in your kid’s daily menu.
A single cup serving of brown rice contains almost 3.5 grams of fiber. So, include this high fiber diet for children.

12. Broccoli:

Broccoli belongs to the cruciferous vegetable family and possesses great cancer-preventing properties.
A cup of boiled broccoli contains approximately 5.1 grams of fiber. Include this high fiber foods for children as many times as you can.

13. Almonds:

The nutritious nut is an excellent source of fiber and contains a high percentage of healthy fats and protein.
A quarter-cup serving of almonds contains about 3 grams of fiber and around 170 calories.
Be moderate in the serving size of almonds and other nuts to your kids, as they are extremely high in calories and can make them obese.

14. Blackberries:

Delicious and sweet-flavored blackberries contain 8 gms of fiber per one cup serving.
The dark delights are rich sources of Vitamin K and help your kid fight against heart disease and cancer.
You can incorporate blackberries in protein shakes, yogurt, oatmeal pancakes or fresh fruit salads for your kids.

15. Parsnips:

The Bugs Bunny’s favorite veggie possesses a delightful nutty flavor and herbal fragrance. A single cup of parsnips contains 7 grams of dietary fiber.
The tubes supply 60 percent more dietary fiber than normal carrots.
Parsnips contain a high percentage of potassium that imparts healthy muscle functioning of your kid.
You can roast or add slices of parsnips to veggie soups and stews.

16. Brussels Sprouts:

Brussels sprouts are nutrient-dense foods, loaded with huge amounts of dietary fiber, vitamin K, and vitamin C. A single cup serving of sprouts contains 3 grams of fibers. High fiber food for kids are so important to keep them healthy.
The healthy nutrients present in Brussels sprouts reduce the risk of cardiovascular diseases in kids.
You can serve roasted Brussels sprouts to your little one. Sprinkling a pinch of salt and pepper can elevate the taste.

17. Barley:

The whole-grain contains 8 grams of fibers per ¼ the cup serving.
To serve your little one, you can cook hulled barley along with chopped veggies like parsley, carrots, feta cheese, chicken, and lemon vinaigrette.

[ Read: Magnesium Rich Foods For Kids ]

18. Dark Rye Flour:

The particular flour supplies almost 7 grams of fiber per ¼ the cup serving to your kid.
Apart from fiber, the flour contains a high percentage of selenium, iron, magnesium and phosphorous.
You can use the robust flour to prepare homemade bread, pancakes, cookies, pizza crust, waffles and crackers for your kid. Include dark rye flour in the diet menu as it is the best food rich in fiber for kids.

19. Wheat Bran:

Wheat bran contains 6 grams of fibers per ¼th cup serving. The grain contains a high proportion of manganese that plays a pivotal role in regulating the metabolic activity.
You can use the inexpensive wheat bran and cook it along with oatmeal or add to your kid’s favorite pancake batter. You can also blend wheat bran into baked cookies, protein shakes or homemade energy bars. Wheat bran is one of the best fiber rich foods for children.

How Much Fiber Should Kids Intake?

Here is some detailed information about the nutritional requirement of fibers for kids of different age groups:

Toddlers (1-3 years old)- 19 grams of fiber daily
Kids (4-8 years)- 25 grams of fiber daily
Older girls (9-13 years) and teen girls (14-18 years)- 26 grams of fiber daily
Older boys (9-13 years) and teen boys (14-18 years)- 38 grams of fiber daily

Health Benefits Of Fiber-Rich Foods For Kids:

Fiber plays a pivotal role in promoting healthy digestive functioning. It helps in the excretion of toxic wastes from her body and eases bowel movement. Fiber-rich foods easily fill your kid’s appetite and help discourage overeating. The intake of higher-fiber foods with sufficient amounts of fluid promotes smooth food movement through the digestive tract and prevents severe constipation. Fiber also reduces the risk of certain cancers, heart diseases, diabetes, and digestive disorders.

Here, we list some important health benefits of fiber-rich foods for your kids:

1. Digestive Health:

A regular consumption of dietary fiber regulates your kid’s bowel movements, by acting as a bulking agent, and making the stool easier to pass. Fiber prevents both constipation and diarrhea. Fiber also prevents conditions like hemorrhoids, gallstones, and irritable bowel syndrome (IBS). Researchers conclude that a high-fiber diet reduces the risk of gastroesophageal reflux disorder (GERD) and ulcers in kids.

2. Heart Health:

Soluble fibers present in fruits boost heart health. A regular intake of dietary fiber lowers the LDL (bad) cholesterol level and reduces risks of coronary heart disease, diabetes, and stroke. Fiber-rich foods also help improve levels of HDL (good) cholesterol in your child’s body and prevent obesity.

3. Diabetes Prevention:

A diet high in insoluble fiber lowers the risk of type 2 diabetes in kids. So, the regular intake of fiber can protect your child from diabetes.

4. Cancer Prevention:

Researchers suggest that the intake of a high-fiber diet can prevent cancers of the stomach, mouth, colorectal, and pharynx.

5. Skin Health:

A regular intake of insoluble fiber helps flush the harmful toxins from the body and attain a healthy skin.

[ Read: Zinc Rich Foods For Kids ]

Tips To Include Fiber-Rich Foods In Your Kid’s Diet:

Adding fibers does not mean that you have to fill up your kid’s plate with only fibrous grains, fruits or veggies. Here are few effective tips that may help you incorporate fibers in your kid’s diet:

Include a fiber-rich cereal in your kid’s daily breakfast.
Make your little one eats plenty of fiber-rich fruits like apples, oranges, pears, figs or raspberries. Don’t peel off the outer skin of fruits like apples and pears, so that your kid gets enough fiber.
Add one or two fiber-rich vegetables to your kid’s diet. As the vegetables are low in calories and a rich source of nutrients, they help boost overall body growth.
Add beans or lentils to your kid’s tossed salad, pizza, and soups.
Buy whole-grain and whole-wheat bread and pasta for your kids.
Add a small quantity of wheat bran, oat bran or ground flax to different baking dishes.
Sprinkle dried fruit, nuts or seeds into your kid’s cereal, salads or yogurt.
Replace white rice with the different form of whole-grain products like oatmeal or wheat bran. You can also serve brown rice to your growing kid.
Encourage your growing kid to eat fruits instead of drinking fruit juice.

How did you incorporate dietary fiber in your kid’s diet? Did it help improve his health? Share your experiences here! Leave a comment below.

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