Fiber rich foods to make little tummies feel good

Kids can be harsh critics on a good day, but when it comes to food, it can feel almost impossible to convince them to try something nutritious. So, even if all they want are gummy bears and ice cream, we’re all trying our best to put healthy foods on the table. One way to do that is with fiber rich foods for kids.

Fiber rich foods include vegetables, fruit, peas, beans, lentils, oats, nuts and so much more. There are plenty of options, so even if there are a couple (or several) things your picky eater won’t eat, you’re bound to find something else to substitute it with. Check out these easy ideas for fiber rich foods for kids to keep their little tummies feeling good.

Why fiber rich foods are important

Fiber plays an important role in the digestive system. High-fiber foods can keep things moving along and ease constipation (or prevent it altogether). Foods that are high in fiber also contain vitamins and nutrients and they can help reduce the risk of disease.

If one of the reasons your picky eater isn’t willing to try new foods is because they’re dealing with constipation, then foods with fiber can help smooth things out.

How much fiber do kids need?

The AAP states that fiber recommendations differ for children based on age, weight and energy needs. There are two ways to ensure your child is getting enough fiber.

1. The eat 5 rule

If your child is getting at least five servings of fruits and veggies as well as other foods that are high in fiber every day, then chances are good that they are getting a good source of fiber in their diet.

2. The add 5 rule

Count fiber grams by adding 5 to your child’s age. For example, a 5-year-old should be getting about 10 grams of fiber each day. Consult with your pediatrician for more specific recommendations for your child.

Hydration also plays a key part in our digestion, so it’s a good idea to make sure your child is getting enough fluids as well.

6 foods with fiber for kids

1. Berry parfait

Layer: Greek yogurt, mixed berries, flax seeds and chia seeds. If your child won’t eat whole seeds, you can mix ground flax and chia seeds into the yogurt.

Approximately 6 grams of fiber

2. Whole wheat waffles

Yes, there are whole wheat waffle mixes you can use as a source of fiber. If you enjoy baking from scratch, you can substitute your usual flour for whole wheat flour in your go-to waffle recipe.

2 servings: approximately 5 grams of fiber

3. Beans

Beans may not be the most exciting thing to eat but, you can easily hide it away in your child’s tacos or quesadillas. You can also try bean-based pastas, made with chickpea or lentil flour, for a boost in fiber and protein while still offering a safe-food like pasta.

Half a cup of beans: approximately 6 grams of fiber

4. Brown rice

Brown rice on its own may not be enough to entice your child to the dinner table willingly but, you can add it to some sides for a little flair. If you’re looking for a creative way to get more brown rice in their diet, you can create a Chipotle-style burrito bowl at home complete with a dollop of guacamole (another fibrous food!).

1 cup of brown rice: approximately 3 grams of fiber

5. Peas

I don’t know if it’s the fact that peas are round, little balls or an interestingly green color but, for some reason, not all kids hate peas. Add a cup to your child’s bowl of mac and cheese, soups or hide it in a casserole.

1 cup of peas: approximately 8 grams of fiber

6. Oatmeal

Top it off with diced apples (with the skin on for more fiber), cinnamon and nuts (if allergies aren’t an issue).

1 cup of oatmeal: approximately 4 grams of fiber