How To Sneak Fiber Into a Child’s Diet:- Fiber Gummies
At times, children become picky eaters and refuse to eat foods necessary to stay healthy. We all know the importance of fiber in our diets; therefore, we must get our kids to eat high-fiber foods to maintain their health and well-being. Here are some suggestions on how you can sneak fiber into your child’s diet:
What is Fiber?
Fiber is a carbohydrate our bodies cannot digest; however, it helps us feel full longer and helps keep things “moving” through our digestive system. High-fiber foods include vegetables, whole-grain pieces of bread, fruits, and legumes (beans). Examples of high-fiber foods are broccoli, artichokes, oatmeal, whole wheat bread, apples, kidney beans, and peas.
Getting Enough Fiber:
Most kids don’t eat enough fiber each day. The recommended amount of fiber for teenagers is 28 grams, and the suggested intake for kids 4-8 years old is 19 grams per day. Kids under four should have about 14 grams.
The Importance of Including Fiber in Your Child’s Diet:
A lack of fiber can cause constipation or diarrhea, depending on how quickly food moves through the digestive system. Constipation means you might feel bloated, sluggish, or tired because your child’s body cannot eliminate solid waste efficiently. Diarrhea can occur when food moves too quickly through the colon before it has time to absorb water from the body; this often results in stools. Over time, a child who doesn’t eat enough fiber may be at risk of developing cancer, diabetes, and heart disease.
Fiber foods for toddlers:
Fiber is an essential part of a toddler’s diet. It helps with digestion and helps keep them feeling full. There are many different types of fiber, but all are beneficial in some way.
Here are some fiber-rich foods that toddlers will love:
1. Fruits: Many fruits are high in fiber, including raspberries, blackberries, oranges, apples, and bananas.
2. Vegetables: Broccoli, carrots, spinach, and sweet potatoes are all great sources of fiber.
3. Whole Grains: Brown rice, quinoa, and oatmeal are excellent fiber sources.
4. Beans: Kidney beans, black beans, and garbanzo beans are all great choices to add to your child’s diet.
5. Nuts: Some nuts have a fair fiber, including almonds and peanuts.
6. Seeds: Sunflower seeds and chia seeds are excellent sources of fiber and protein, vitamin E, and other essential nutrients.
7. Yogurt: Look for yogurt that lists “live active cultures” on the label because those cultures help with digestion and promote a healthy digestive tract. Greek yogurt is also a great choice because it contains double the protein found in regular yogurt while still providing a decent amount of calcium due to its straining process that removes whey from standard yogurts. Skyr is another type of thick yogurt from Iceland, but make sure to buy one without added sweeteners as they are high in sugar.
How to sneak fiber into your diet:
1. Add beans to chili or other soups for extra fiber and protein.
2. Mix 1/4 cup of bran cereal in with your child’s favorite yogurt, pudding, applesauce, etc. Bran cereal is high in fiber and low in sugar; it will add a couple of grams of fiber per serving but won’t mess up your child’s blood sugar as many store-bought yogurts do.
3. Mash potatoes with cauliflower instead of only white potatoes; the cauliflower is high in fiber and has a similar texture to mashed potatoes when they’re pureed together. You could also use sweet potatoes in place of regular potatoes.
4. Snack on fruits and vegetables instead of processed snacks like chips or cookies. For example, try carrot sticks and hummus, apple slices with peanut butter, or a yogurt smoothie made with fresh fruit.
5. Add a tablespoon of chia seeds to your child’s morning oatmeal or yogurt for an added boost of fiber.