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7 Fiber-Rich Foods Kids Should Include in Their Diet

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May 15, 2024

Children should incorporate berries, whole grains, popcorn, and fiber-rich vegetables into their diets as these foods are beneficial for digestion. The 2020-2025 Dietary Guidelines for Americans state that children’s fiber needs vary according to age, with children aged 1-3 requiring 14-19g of fiber per day, and teenagers needing 25-31g. It is recommended that children consume fruits and vegetables daily to ensure an adequate fiber intake.

Fruits such as strawberries, blueberries, raspberries, apples, pears, kiwis, and avocados are rich in fiber, vitamins, and minerals that support a healthy digestive system. Berries can be eaten whole or with yogurt, while avocados can be mixed into smoothies to increase fiber intake. Whole grains like brown rice and oats are also essential for promoting a healthy digestive system. Oats, in particular, are rich in vitamins, minerals, and are hypoallergenic.

Lentils and green beans are excellent sources of protein and fiber that promote beneficial bacteria and enhance fatty acid production in the large intestine. Vegetables like broccoli, carrots, and spinach provide important fiber and contribute to optimal digestive health in children. Popcorn is a whole grain snack that can be a good source of fiber if prepared with minimal butter or salt. Sweet potatoes are loved by many children for their natural sweetness and contribute to digestive health due to their fiber content.

Almonds are another nutritious option with 13.3g of fiber per 100g, along with healthy fats, vitamin E, manganese, and magnesium. Parents can incorporate almonds into their child’s diet by adding almond powder to porridge or mixing it with milk. Overall, a diet rich in fiber from a variety of sources like fruits, vegetables, whole grains, beans, and nuts can support children’s digestive health.

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