Fiber is a very important part of our diet, but most children don't get the proper amount. Toddlers and preschoolers should get close to 20 grams of fiber per day. That may sound like a lot, but a healthy diet that includes lots of fruits, veggies, and whole grains can easily get your kiddos there.
Here are 10 high fiber foods to add to you child's meals and snacks:
1. Raspberries: One cup of berries has eight grams!
2. Apples: Keep the skin on. The skin and the flesh are rich in two different kinds of fiber that help keep kids healthy.
3. Baked potato: A medium potato has a quarter of the fiber young kids need daily (keep the skin on these too!). They're also a surprisingly excellent source of vitamin C.
4. Oatmeal: A cup of cooked oatmeal has 4 grams of fiber. Opt for plain oats and sweeten it yourself to avoid sugar overload.
5. Whole-wheat spaghetti: Get children used the flavor and texture of whole grains from a young age. If your kids aren't convinced, try a white-whole wheat pasta blend (or mix them yourself).
6. Corn: A half-cup of corn has six grams of fiber and is a veggie most kids like.
7. Nut butter: Nuts contain fiber, protein, and healthy fats. When choosing nut butters, look for brands that contain only nuts and salt to avoid extra sugar and oils.
8. Pears: One medium pear has about a quarter of the fiber older kids need every day. Keep the skin on—most of the fiber is actually found there.
9. Raisins: They're sweet like candy but have no added sugar. They're a good source of fiber and contain a little bit of iron too.
10. Popcorn: Popcorn is also a natural whole grain. Three cups (popped) have about 3.5 grams of fiber. Just reserve this snack for older kids, as it’s a choking hazard for kids 4 and under.
*Remember that if your child isn't used to eating foods that are high in fiber, you'll want to add them into the diet slowly. A lot of extra fiber at once can cause gas and bloating.