Help your little one eat healthier, stay regular and poop like a champ.
If you’ve ever potty-trained a toddler, you know thevalue of fiberin their diet.
Fiber is the crown jewel nutrient forkeeping us regularyoung, old or in between.
Getting plenty of fiber can help keep cholesterol in check.
It promotes good gut health.
Fiber-rich foods are often also naturally rich in vitamins, minerals and good-for-you compounds like antioxidants.
The (crappy) thing is, most of us don’t get enough fiber, kids included.
Our subpar fiber intake can be a result of not eating enough fruits, veggies and whole grains.
How Much Fiber Do Children Need?
Do you have a 6-year-old?
Aim for about 16 g each day.
At that amount, it’s quite likely they’ll hit their fiber target.
“For many kids, fruit is the key.
It’s usually very popular and often less suspect than whole grains and veggies.
High-Fiber Cereal
Almost all kids love cereal.
A fiber-packed ready-to-eat cereal can deliver anywhere from 3 g to 14 g of fiber per serving.
Pictured recipe:Raspberry Yogurt Cereal Bowl
2.
Pictured recipe:Black Bean Tacos
4.
Beans
A half cup of black beans and chickpeas both deliver 8 g of fiber.Fiber-packed beans are quite versatile.
Whir chickpeas intohummus, roast them for acrunchy snackor serve them straight from the can.
Black beans are perfect fortaco night.
Beans are a super-healthy food for kids to eat.
If your kids turn their noses up at them, you may have just not found the right preparation.
Lentils, white beans and kidney beans are all kid-friendly (and high-fiber) legumes to try too.
Pictured recipe:Almost Chipotle’s Guacamole
5.
Avocado
This creamy green orb is technically a fruit.
Avocados are excellent inguacamole(of course!)
as part of a creamy dip and as atoast topper.
Nuts are also a great source of healthy fats for kids.
If allergies are a concern, trysunflower seedsor pumpkin seeds for a fiber and protein boost.
Pictured recipe:Sweet & Sour Chicken
8.
Sure, pasta seems like the most kid-friendly starch (hello, mac and cheese!
), but rice ranks high for the younger crowd, too.
Dried Plums
Also known as prunes, these shriveled fruits are practically synonymous with staying regular.
Pictured recipe:Lemon-Parm Popcorn
10.
Popcorn
This airy, low-calorie snack is technically a whole grain.
What Happens If My Child Gets Too Much Fiber?
Too much fiber can cause some uncomfortable GI side effects, like bloating or gas.
To keep digestion chugging along, hydration is also essential.
Milk counts towards meeting fluid needs, too.
U.S. Department of Agriculture.
U.S. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.
U.S. Department of Agriculture.
FoodData Central.Cereals, ready-to-eat, POST, shredded wheat, spoon size.
U.S. Department of Agriculture.
FoodData Central.Cereals ready-to-eat, General Mills, Cheerios.
U.S. Department of Agriculture.
FoodData Central.Raspberries, raw.
U.S. Department of Agriculture.
FoodData Central.Peas, green, raw.
U.S. Department of Agriculture.
FoodData Central.Beans, black, mature seeds, cooked, boiled, with salt.
U.S. Department of Agriculture.
FoodData Central.Chickpeas, mature seeds, canned, drained solids.
U.S. Department of Agriculture.
FoodData Central.Avocados, raw, Florida.
U.S. Department of Agriculture.
FoodData Central.Nuts, almonds.
U.S. Department of Agriculture.
FoodData Central.Mangos, raw.
U.S. Department of Agriculture.
FoodData Central.Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, uncooked.
U.S. Department of Agriculture.
FoodData Central.Plums, dried (prunes), uncooked.
U.S. Department of Agriculture.
American Academy of Pediatrics.
HealthyChildren.org.Choking prevention for babies and children.
