5 Tasty Ways to Add Fiber to Your Kid’s Diet
Are you beyond frustrated with the never ending expectations of what you’re supposed to add to your kids’ diets? More fruits? More vegetables, and now more fiber? I work with families all the time who are feeling this same frustration. As a registered dietitian and mom, I understand the stress of fitting it all in.
But fret no more! I’ve got 5 tasty ways to add fiber to your kid’s diet. (Bonus! All of my tips will also help increase servings of the food groups mentioned above, too.)
What is fiber?
Fiber is a carbohydrate that cannot be digested. Since it can’t be digested, fiber adds bulk to stool and helps move food through the body during the digestion process. Most fiber is found in plant-based foods like fruits, vegetables, grains, legumes, nuts and seeds.
Why do kids need fiber?
Even though fiber can’t be digested, it still plays an important role in your kid’s diet. Fiber decreases constipation, keeps blood sugars balanced, helps kids feel full and may reduce the risk of heart disease.
Adding more fiber has also been shown to keep your kid’s gut healthy. A healthy gut contains lots of good bacteria that help break down food and maintain a strong immune system. More fiber in the diet means more of that good bacteria in the gut!
How much fiber do kids need?
In the US, 9 out of 10 kids don’t eat enough fiber. That is a lot of kids not meeting the recommendation! So what is the magic number?
There are a couple different recommendations out there for kids. So, to keep it simple, I tell the families I work with to add 5-10 to their kid’s age to determine a good range of how many grams of fiber is needed per day.
- Ex: If your child is 5 years old, they would need 10-15g of fiber per day
If your child is 15 years old, they would need 20-25g of fiber per day
This calculation works well until your child is 18 years old. Then they would fall into the adult category where the recommendation is 25-35g of fiber per day.
Which foods are the best sources of fiber?
Some of the most common sources of fiber come from fruits, vegetables, grains, legumes, nuts and seeds. See chart below.
*source: https://www.med.umich.edu/mott/pdf/mott-fiber-chart.pdf
Tasty ways to add fiber
So now that you know what fiber is and how much your kid needs, how do you actually make this happen? Glad you asked! I’ve got 5 tasty ways to add fiber to your kid’s diet.
1. Leave the peel on
The peel of fruit contains most of the fiber and other important nutrients, like antioxidants, vitamins & minerals. I recommend washing your fruit thoroughly, slicing and leaving the peel on when serving.
If you feel like your kiddo won’t be happy about eating the peel, try serving sliced fruit with a dipper, like nut butter, to add some flavor and a little distraction.
2. Eat more avocados
Did you know that half an avocado has about 5 grams of fiber? And avocados are a super fun food for both little & big kids. Serve them sliced, mashed on toast or crackers, or mixed smooth (like guacamole) as a high fiber dipper for other vegetables.
3. Homemade trail mix
Nuts, dried fruit, seeds and oats are all high in fiber. Mix and match whatever ingredients you like for an easy fiber boosting snack. You can also use trail mix as a tasty topper for yogurt or oatmeal.
4. Berry blast
Berries, all varieties, are good sources of fiber. They also make a fun fiber-fueled topper for oatmeal, yogurt and breakfast cereal. And don’t forget about frozen berries! Whether fresh or frozen the fiber content is the same. You may get more longevity out of your fruit when you buy it frozen since it won’t go bad as fast.
5. Beans, more beans
Beans not only are an excellent source of fiber (9-15g per half cup, depending on the bean) but they are also a good source of plant based protein. Serving beans straight up is great but if you’re concerned your kid won’t eat them, then I recommend adding beans to your favorite recipes.
- Meat sauce: split ½ meat, ½ canned beans
- Pinto beans in pasta salad
- Black beans in tacos
- Any bean to soup
*Pro Tip! Gassy beans*
Beans, beans, the musical fruit…
You may know from your own experience that eating beans can sometimes cause uncomfortable gas and bloating. If that’s the case for you or your kiddo, don’t give up on beans!
I recommend trying these things first:
- Soak dried beans in a pot of water overnight
- Drink lots of water
- Eat beans along with other foods
- Eat slowly
And don’t worry, the gas won’t be forever. As your child’s body gets used to eating beans more often, they may feel gassy less often.
A few things to remember
So yes, fiber is an important nutrient that is missing in a lot of kids’ diets. And, yes, we should be trying to get more of it everyday. However, there are a few things to remember when increasing fiber.
- Go slow
Fiber does help with digestion and constipation. But too much too fast can cause bloating, gas & discomfort. I always caution my clients to begin adding more fiber slowly and build up to the recommended daily amounts.
- Drink lots of water
As I mentioned earlier, fiber is not digested so it helps bulk up the stool. If you aren’t also drinking water, adding more fiber may actually cause constipation. Water will help move things along regularly in the digestive tract. Make sure you are giving your kiddo enough water with their high fiber foods.
- What about a fiber supplement?
I get asked all the time, “can I just give my kid a fiber gummy?” For kids, it’s always better to consume their nutrients through food when possible. A recent study showed that even a small increase in fiber had big benefits for kids.
So, my recommendation is always, try with food first. Then talk to your pediatrician if you have concerns
Wrap Up
Keep your kids happy and healthy by offering a variety of foods everyday. I empower families, just like yours, to easily navigate the crazy world of feeding kids. Contact me for more information on how I can help your family. You’ll leave my (virtual) office with an action plan you’re excited to follow with your whole family – no more stress!
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