If you are still one of the many who are having thoughts if little children need fiber and how much do they need? Then you are reading the right article. Yes, fiber is necessary for toddlers from the age of six months onward. Their fiber requirements change as they age. A toddler requires approximately 5 grams of fiber per day from the age of six months to one year. Tots aged one to three years increase fiber requirements to around 19 grams per day. At the age of 4-8 years, they will require approximately 25 grams of fiber per day, and at the age of 9-13 years, they will require approximately 26-31 grams of fiber per day, depending on their gender. As they become full-blown teenagers aged 14-18, they will be needing a whopping 38 grams of dietary fiber intake every day.
Intentional incorporation of fiber into these toddlers’ diets like adding fiber to your pancakes helps their digestive system and regulates their bowels. It also prevents them from diabetes, obesity, and heart diseases. Habit formation starts in the highchair, when your toddlers are fed properly with the right food, they will likely formulate the correct habit of eating the nutritious food even the right amount of food as well.
Here are some of the great sources of fibers that your toddler needs:
1. Fruits – fibers can be found in a variety of fruits. Kids enjoy sweet foods, so it will be easy to provide them with a variety of fruits to ensure that they get their daily dose of fibrous food. A medium-sized pear ranks first with 5.5 grams of fiber. Berries come in second, with 4 grams of fiber per half cup. Raspberries, blueberries, blackberries, and strawberries are some common fruits that can be added to your children’s meals. Within this category, apples, oranges, bananas, mango, kiwi, and avocados are also good sources of fiber.
2. Whole grains – this food group offers a good source of fiber. Barley, brown rice, quinoa, whole wheat bread, pasta, and cereals. High fiber cereals like 1 cup serving of Cheerios consist of 3 grams fiber but as much as possible avoid cereals with more than 7% added sugar. As much as you can do away with processed food, instead, give your children fresh and whole food. Oatmeal gives 4 grams per 1 cup while some sources within this group can give 1.5 to 2 grams per serving.
3. Nuts and seeds – kids love this especially when they are honey-glazed. Be cautious with artificial sugar though because sugary foods are addictive and unhealthy food choices. Chai, pumpkin, sunflower, and flax seeds are good sources of fiber. Almonds, pistachios, and walnuts are good fiber and protein sources too. This food group can easily be mixed into some recipes for meals and snacks.
4. Beans – some choices of this group can be easily incorporated into children’s meals, but some can be quite challenging. But anyhow these are good sources of fiber like lentils, black beans, chickpeas, baked beans, and many others.
5. Vegetables – this food group is quite a challenging option for kids to take. It will take a skillful mom to include this in the diet of their little ones. Some vegetables with a good source of fiber are broccoli, potato with skin, carrots, sweet potato, and many others.
Now, that you have ample knowledge of the rich sources of fiber, it will be easier for you to prepare meals that include fiber for your child’s optimum health. Listed below are some high-fiber foods that kids will surely enjoy:
1. Berry Popsicles
Raspberries, blackberries, blueberries, and strawberries have a high fiber content. Puree these fruits with some pear in a blender, or use leftover smoothie mix to fill popsicle molds and freeze. If your child is not allergic to different textures, you can simply slice the fruits and freeze them.
2. Oatmeal with Honey and Flax Seed
Go for it if you can get your hands on steel-cut oats! Cook them on the stove, then add some ground flax seed and honey or maple syrup. Fruit purees and nuts can also be added to optimize the fiber content of this easy-to-make dish.
3. Crispy Baked Potato Skins without Cheese
Bake some potatoes in the oven, and when they’re done, scoop out the center, leaving some attached to the skins. Drizzle with olive oil or butter, season with salt and pepper, and broil until crispy. Kids love the crisp, buttery, and a bit salty taste of this goodie.
4. Breaded Broccoli
After steaming the broccoli, roll it in some beaten egg and whole grain breadcrumbs. Bake until crispy, then serve with your child’s favorite dip.
5. Avocado Toast
Mash avocado until creamy and season with sea salt before spreading on toast or making a small sandwich. This is an excellent food for babies who are beginning to eat table foods.
6. Sweet Potato Bread
This vegetable bread will surely be a hit with your kids; It does contain some very ripe bananas, which aren’t usually causing constipation, but you can replace them with more sweet potato or pumpkin if some bowel issues result from this bread. You can also add fiber-rich chia seeds inside.
7. Whole Grain Pumpkin Waffles
Look for whole wheat pancake and waffle mixes or make your own from scratch. It’s simpler than you think, and you can pack a lot of fiber into this kid’s favorite.
8. Peanut Butter Toast on Whole Wheat Bread
If your child is willing to try it, sunflower butter would also be delicious; you could combine it with peanut butter for even more fiber! Look for bread that is clearly labeled “whole wheat.”
9. High Fiber Cereal
Almost every child enjoys cereal. A fiber-rich ready-to-eat cereal can provide 3 to 14 grams of fiber per serving. Shredded wheat has 6 grams of fiber per serving (frosted is more kid-friendly but also higher in sugar). A 1-cup serving of Cheerios contains 3 grams of fiber, which is not bad for an oat-based cereal that kids love. Choose a cereal that isn’t overly sweet, preferably one with less than 7 grams of sugar per serving and at least 3 grams of fiber.
10. Strawberry-Almond Butter Sandwich
Almonds are the nut with the most fiber, with 312 grams in a 1-ounce serving. Peanuts aren’t far behind, with just over 212 grams of fiber per ounce, but for an extra boost, swap your peanut butter for almond butter. Nuts are also an excellent source of healthy fats for children. If you have allergies, try sunflower or pumpkin seeds for a fiber and protein boost.