How to Give a Child Fiber

When your child inquires, "What's for dinner, Mom?", answering "fiber" is more likely to bring confusion, scowls or protests than cheers and smiles. However, ensuring an adequate fiber intake helps your youngster's digestion work properly to prevent constipation and gastrointestinal upset, as well as providing some protection against high cholesterol, cancer, diabetes and heart disease, states Dr. Mary Gavin, pediatric specialist for KidsHealth. High-fiber foods can help prevent overindulgence and establish healthy eating habits because they are more filling than high-calorie, high-fat, sugary fare. As you scratch your head, wondering how to give your child more fiber, the good news is that many kid-friendly, tempting treats can help you on your quest to boost your child's nutrition and health with fiber-rich foods.

Things You'll Need

  • Whole wheat or whole grain flours, breads, crackers, and pasta
  • Whole grain tortillas, pitas, flat bread, bagels, muffins and English muffins
  • Brown rice and wild rice
  • Whole barley, whole grain oatmeal, and rolled oats
  • Whole, ground cornmeal
  • Whole grain or high-fiber cereals
  • Popcorn
  • Kidney, black, navy, and pinto beans
  • Peanut butter
  • Pears, apples, bananas, peaches, apricots, plums, oranges, and berries
  • Prunes and raisins
  • Almonds, peanuts and pistachios
  • Potatoes and sweet potatoes
  • Green peas
  • Legumes (dried beans, split peas, lentils, etc.)
  • Raw vegetables, such as broccoli, carrots, cauliflower, tomatoes, lettuce, celery and spinach
  • Artichokes
  • Bulgur, kasha, quinoa and whole wheat couscous
  • Wheat germ
  • Bran
  • Sunflower seeds and sesame seeds
  • Fiber bars

Instructions

    • 1

      Calculate how much fiber is enough for your child's age. The American Academy of Pediatrics recommends that children should eat "a daily amount of fiber that equals their age plus 5 grams of fiber." For example, a 5-year-old would require 10 grams of fiber each day, while a 7-year-old would require 12 grams.

    • 2

      Choose high-fiber staples such as 100 percent whole wheat flour, breads and pastas, brown rice and whole grain cereals. Make your child's favorite sandwich or French toast with whole grain bread or macaroni and cheese with whole grain pasta. Use brown or wild rice as a side dish or add to soup. Buy high-fiber cereals instead of sugar-laden varieties and serve with yogurt and bananas or berries. Sprinkle sunflower seeds over for an extra fiber boost. Snack on popcorn or whole grain crackers and cheese rather than candy and cookies. Try oatmeal with fruit for breakfast. Make mini pizzas on whole grain tortillas or English muffins or bagels. Buy whole grain pancake mix for a breakfast treat and mix in some blueberries. Have hamburgers or hot dogs on whole wheat buns. Mix vegetables into bulgur, kasha, quinoa or whole wheat couscous for a healthy and delicious side dish.

    • 3

      Limit high-fat and sugary snacks, and instead offer fruits and vegetables such as oranges, apples, pears, berries or bananas. Eat fruits and vegetables at every meal, and leave the skins on. Steam or stir-fry rather than boil to preserve the fiber and nutrients. Make split pea or lentil soup or chili. Make tacos with whole grain tortillas and mix some low-fat beans into the meat. Top pancakes or waffles with apples, berries, raisins or dried cranberries. Try a peanut butter and banana sandwich. Have a potato bar meal with baked potatoes or sweet potatoes. Mix raisins, berries, bananas, chopped apples or nuts into homemade muffins or cookies. Use fruit as a frozen yogurt or ice cream topping or toss together a fruit salad with almonds. Offer raw, cut-up fruits and vegetables, such as apples, strawberries, broccoli, carrots, cauliflower, tomatoes and celery with peanut butter, yogurt, ranch dressing, salsa, hummus or tabbouleh as dips.

    • 4

      Hide the fiber in yummy treats your child will gobble down without noticing the nutritional boost. The more you cook from scratch, the more you can control the fiber content of your child's diet. You can add wheat germ, bran or nuts to cookies, pancakes, muffins or quick breads. Bake with whole grain flour instead of white. Sprinkle bran over your child's favorite cereal or mix into meatloaf or hamburgers. Top a casserole or salad with sunflower or sesame seeds or wheat germ.

    • 5

      Pack fiber bars along on outings as a quick on-the-go snack with nutritional benefits. They come in many flavors and textures which can pass for cookies or granola bars, depending on your child's taste preferences. Yet the fiber and sometimes protein content can boost your child's nutrition even when your schedule doesn't allow long kitchen preparation times. Be sure to check the package for nutritional information before making a selection.

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