Natural Sources Of Fiber For Children

Children need adequate fiber in their diets because it promotes healthy digestion, lowers the risk of health conditions such as cancer and high cholesterol and keeps a child feeling full until his next meal. Children should get 14g of fiber for every 1,000 calories they consume, according to the American Heart Association. This equates to 19 to 38g per day for kids ages 1 to 18. Increase fiber intake slowly to prevent an upset stomach.

Fruits and Vegetables

Most fruits and vegetables offer a good amount of fiber, and with the many varieties available, it is easy to find a few that your child likes. Limit juice because it is lower in fiber than fresh produce. Offer fruits and vegetables as snacks or make an appetizer tray with them to give your child something to nibble on while you prepare a meal. Stack sliced vegetables on sandwiches and mix fruit into cereal or oatmeal. Smoothies are a way to blend fruits and vegetables into a treat that will get some fiber into your child's diet. High-fiber choices include peas, sweet potatoes, oranges, pears, apples and broccoli.

Whole Grains

Foods made with whole grains contain fiber and come in many forms. Try switching to whole-grain bread, cereal, pasta and crackers. Brown rice and quinoa are considered whole grains as well. Use whole-wheat bread to make sandwiches or toast, and offer whole grain cereals as snacks or for breakfast. If you find that your child doesn't like whole-grain alternatives, try gradually adding larger amounts to what he is used to eating until you have completely made the change. Flax is another high-fiber grain that is easy to mix into oatmeal, muffins and pancakes.

Beans

Beans are a versatile and high-fiber food that are easy to prepare. Be careful with canned beans because they are often high in salt. Give them a quick rinse or choose a version that has no salt added. Kidney, navy and lima beans are several choices that are high in fiber. Try adding beans to soup or salad or mashing them and mixing them into burgers or meatloaf. Use beans as a filling for tacos and burritos.

Nuts and Seeds

Many types of nuts and seeds offer the health benefits of high-fiber foods as well as having a good dose of heart-healthy fats for heart protection. Add nuts or seeds to trail mix, cereal, baked goods, salads or eat a handful for a snack. Good choices include almonds, peanuts and sunflower seeds. Give your children nuts in moderation since they are fairly high in calories. Never give nuts to young children because they pose a choking hazard. Talk to your child's doctor if there is evidence of nut allergies in your family before you introduce them into her diet.