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Kid Friendly High Fiber Foods

Fiber is a complex carbohydrate that is derived from plants. It is an important nutrient, responsible for regulating healthy digestive function and promoting proper insulin response. Most children get less than half the recommended daily amount of fiber, according to the National Fiber Council. Recognize which foods are rich in fiber and encourage your child to increase their consumption of these foods.

  1. Fruits

    • Fruit is a great source of fiber, and the natural sweetness means you are likely to find numerous varieties your child will enjoy. Raspberries are particularly fiber-rich, offering 8 grams per cup. A medium pear provides 5.5 grams, a medium apple provides 4.4 grams, and the average banana or orange provides 3.1 grams of fiber.

    Vegetables

    • Another important source of fiber, vegetables are a nutrient-dense food group. As a guide, half of each meal should be made up of vegetables and fruits. The average artichoke contains 10.3 grams of fiber. Peas, broccoli and sweet corn also provide a large quantity of fiber, containing 8.8 grams, 5.1 grams and 4.2 grams respectively per cup.

    Cereals, Grains and Pasta

    • Grains and wholewheat foods contain large quantities of fiber. Once cup of cooked spaghetti provides 6.2 grams of fiber. Pearl barley contains 6 grams of fiber per cup, oatmeal contains 4 grams and brown rice 3.5 grams per cup. Rye, bran flakes and popcorn are other good fiber sources.

    Nuts and Seeds

    • Nuts and seeds are rich in vitamins and minerals, full of healthy essential fatty acids, and provide a good source of fiber. Due to the high calorie and fat content, portion sizes should be monitored. An ounce of almonds provides 3.5 grams of fiber, pistachios contain 2.9 grams, and pecans; 2.7 grams. Sunflower seeds offer 3.9 grams of fiber per 1/4 cup.

    Beans and Legumes

    • Beans and legumes are the most fiber-rich foods available. One cup of split peas, lentils and black beans all contain more than 15 grams of fiber. Lima beans and baked beans are not far behind, both providing more than 10 grams of fiber per cup.

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