The standard American diet is notoriously lacking in fiber-rich foods. This is unfortunate, because fiber is an important dietary compound that is essential to support bowel regularity, help maintain normal blood sugar levels and promote healthy body weight. For children, eating a high-fiber diet helps ensure healthy growth and development and may help reduce future risk of diabetes and heart disease. Additionally, encouraging nutritious dietary habits in children, such as including fiber-rich foods, helps set the stage for a lifetime of healthy eating choices.
Legumes
Legumes can be a delicious source of fiber, particularly soluble and viscous fiber. The George Mateljan Foundation reports that viscous fiber helps lower serum cholesterol and soluble fiber normalizes blood sugar levels. This is particularly appealing in a society where the prevalence of childhood obesity and diabetes is growing at an alarming rate. Beans come in a wide variety of shapes and colors, and they can be combined to create an appealing, kid-friendly medley.
Legumes with the highest amounts of fiber include navy beans, split peas, lentils and black beans. Pre-prepared beans are available in cans; however, for superior flavor, buy them in bulk and cook them at home. Prepare dry beans by soaking them overnight, then boil them in water. Children may be interested in taking part in this process. You can incorporate beans into tasty soups, quesadillas and salads.
Vegetables and Fruits
Vegetables and fruits are good sources of fiber and also replete with vitamins and minerals. All plant-based foods contain mixtures of soluble and insoluble fiber, and the latter promotes bowel regularity. Bowel health is recognized by naturopathic physicians and other holistic health care providers as a central pillar of optimal health. The George Mateljan Foundation lists turnip greens, mustard greens, cauliflower, collard greens, broccoli, Swiss chard and raspberries as excellent fiber sources. The Linus Pauling Institute Micronutrient Information Center at Oregon State University additionally lists artichoke hearts, spinach, prunes and Asian pears.
Vegetables and fruits contain the most nutrition when eaten close to their whole form rather than processed into juices. Children are not always interested in eating vegetables, but you can disguise them by blending them into smoothies, soups or sauces or serving them in bite-sized pieces along with preservative-free dipping sauces.
Whole Grains
Whole grains can be incorporated into a child's diet to increase fiber intake. However, the package labeling can be deceptive, because when grains are processed, much of the fiber-containing portion of the grain is lost. Therefore, fiber content may be low even when the package says "contains whole grains." To ensure optimal fiber intake from whole grains, purchase them in bulk form, raw and unprocessed, and prepare them by soaking and boiling. Alternatively, choose products bearing the label "100% whole grain." Options for fiber-rich grains include 100 percent bran cereal, bulgur, pearled barley, oats, quinoa and brown rice. You can use whole grains to make cereals and can incorporate them into soups. Additionally, popcorn contains fiber and can substitute for less healthful snacks like potato chips and candy.
For some individuals, according to the Linus Pauling Institute, a sudden increase of dietary fiber can lead to abdominal cramping, bloating or gas. To prevent these symptoms, fiber-rich diets should always be accompanied by adequate water intake.
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