Fiber not only promotes healthy digestion! Find out how much fiber children need, the amazing ways it benefits children’s bodies and what foods we can choose when we want to add more fiber to their diet.
Well, real fiber may not be the most heinous part of a balanced diet.
In a world full of rainbow-colored antioxidants and rare super foods, fiber can feel a bit … beige and boring. This is a supplementary creativity for your grandmother and cereals that taste like cardboard.
Deep in your heart, you know that fiber is important. But when you decide what to feed your baby, this does not seem to be a priority. It’s okay
The good news is that a balanced diet naturally contains fiber and its content can help our children’s bodies reach their optimal state.
Even better news is that you can choose from several whole foods suitable for children that are super rich in fiber and delicious and that can easily increase your child’s fiber intake.
Read on to find out how much fiber your child needs every day, what nutritional fiber it really provides and what 5 foods are our five fiber preferences for your child.
How much fiber does my child need every day?
This is a practical way to calculate how many grams of fiber should be provided to children every day. Start with your age and add five.
This means that five-year-olds should consume an average of 10 grams of fiber. An average six year old should get 11 grams. An average eight year old must have 13 grams. Wait Does it make sense?
When your child grows up, he will need the same amount of fiber per day that you need: 20 to 30 grams.
Why is infant fiber important?
Fiber can improve digestion. If your child has constipation, turn to foods rich in fiber (and lots of fluids) to speed up bowel movements.
Fiber is a “prebiotic.” This means that it actually provides food for the microbes that live in the intestine. Eating a diet high in fiber can make beneficial gut bacteria thrive.
Fiber helps your child feel satisfied between meals. Fiber is filling so children can wait comfortably until the next meal. They will also practice recognizing hunger and satiety.
Fiber balances blood sugar. A slower digestion rate after a meal rich in fiber means that blood sugar rises sharply and collapses or even stabilizes.
Fiber can reduce the risk of certain types of cancer. Especially colon and rectal cancer.
A diet high in fiber can extend life. This study found that fiber-rich foods, such as whole grains, can make you live longer. Wow!
5 fiber sources for children
Avocado An avocado contains 11-14 grams of fiber, which can meet the fiber needs of most children throughout the day! These versatile fruits can make sandwiches, sauces and jazz salads.
Baked potatoes with avocado
Fresh Homemade Guacamole
Whole wheat It is time to switch to whole wheat bread, pasta, cereals and baking powder. Wholemeal bread usually contains 2-3 grams of fiber per slice, so a single sandwich can meet half or more of the fiber needs of children.
Whole Wheat Recipe:
Sweet Spinach Muffins
Turkey and cheese
Beans Legumes such as black beans, lentils, chickpeas and beans are powerful and nutritious nations. Only half a cup of cooked beans contains 10 grams of fiber! Beans are also cheap, good for the planet and rich in vegetable proteins.
DIY Bean Puree
Red Bean Rice
Berries They are so juicy and sweet that you may not think of berries as high-fiber foods. But a cup of raspberries contains up to 8 grams of fiber. When there are no fresh berries, frozen berries are full of as much fiber as possible … add them directly to the smoothies and oatmeal.
Chia Raspberry Lemon Pudding
Wholegrain Blueberry Muffins
Sweet potato Sweet potatoes suitable for children are a good source of fiber. Depending on the size of the sweet potato, it can contain between 3 and 7 grams of fiber. Stay in top shape!
Sweet potato recipe:
Shepherd pie with sweet potato topper