It’s not always easy to get your child to eat all the right foods, particularly if they’re picky eaters. When it comes to nutrition, fiber is an absolute necessity because it’s essential for keeping your child’s digestive system healthy.
A lack of fiber can make it difficult for your child to pass stool and while constipation is a very common problem for kids, it can easily be resolved with the right foods and the help of natural supplements such as PottyWise.
How Much Fiber Does Your Child Need?
According to the American Heart Association, children will have different fiber requirements at different ages. Here are some guidelines:
- Toddlers: Children between the ages of 1 and 3 require 19 grams of fiber per day
- Young Children: Younger kids between the ages of 4 and 8 require 25 grams of fiber per day
- Older Girls: Young girls between the ages of 9 and 14 require at least 26 grams of fiber per day
- Older Boys: Young boys between the ages of 9 and 14 require at least 38 grams of fiber per day.
Holistic Nutrition - Top Fiber Foods Your Kids Will Love
Fiber doesn’t have to be boring. Here are a few food ideas that will help your child meet their daily fiber requirements.
- Pears. Not only are pears delicious but they contain around 5.5g of fiber. Pears are a great snack for school or at home, and they make an excellent contribution to your child’s daily fiber requirements. Along with pears being a great source of fiber, they also contain a good dose of Vitamin C, which means your child’s digestive and immune system will benefit.
- Whole-Grain Pasta. Most children are fans of pasta plus it’s an easy lunch or dinner option for busy parents. If you find yourself making mac-and-cheese on a regular basis, opt for a whole-grain pasta to increase their daily fiber intake. It’s just as delicious and your child won’t be able to tell the difference.
- Pineapple. This is another favorite amongst parents (and kids). Whether your child eats it as a snack or you turn it into juice, pineapple will make their bowel movements that much easier. Pineapple is great for regulating the digestive system and is a good source of vitamin C - (even more so than oranges).
- Green Peas. Vegetables are a key essential in providing nutrition. While most children don’t love the idea of eating vegetables, peas tend to be a little easier to place on their plates. Half a cup of green peas contains over 4 grams of fiber. Plus, they’re a great source of vitamin C, A, B, K, zinc, iron, protein, and potassium.
- Popcorn. This is probably one of the easiest foods to add to your child’s diet purely because it’s so tasty. For every three cups of popcorn, that adds 3.5 grams of fiber to your child’s diet, with the added bonus of it being super easy to make. Great, easy snack!
Since it’s not always easy to get your kids to eat a fully-balanced meal, a little support might be required.