Constipation, or difficulty passing stool, can happen to anyone, including children. The American Academy of Family Physicians explains this can happen for a variety of reasons, including dehydration or diet. Fiber can help soften stool and encourage regular bowel movements. While some children may be picky eaters, there are ways to make fiber appetizing and appealing to them.
Oat Products
Oatmeal is a delicious way for children to get their fiber and help prevent constipation. It comes in a variety of flavors, and your child can add fruit toppings like blueberries or raspberries for added flavor and fiber. According to MayoClinic.com, a cup of instant oatmeal contains 4 g of fiber. If your child does not like oatmeal, try oat bran muffins, perhaps made with raisins for extra fiber. One medium-sized oat bran muffin has 5.2 g of fiber, states MayoClinic.com.
Vegetable Soups
Soups are a great way to add fiber to your child's diet, and vegetable soups provide the necessary fiber to help prevent and relieve constipation. Dr. Vincent Iannelli of Keepkidshealthy.com states that not only do these soups provide fiber, but the fluid may help alleviate constipation, too. If your child is not getting enough fluids, stool can become hard and difficult to pass. You can serve the soup with whole wheat crackers to add even more fiber.
Popcorn
Popcorn is a favorite kids' snack that is a good source of fiber. MayoClinic.com states that 3 cups of air-popped popcorn contains 3.5 g of fiber. You can pop it the night before and bag it for your child's lunch or as a snack on the go. To make it even healthier, avoid the butter-soaked varieties and choose a low-fat version.
Beans
Have a Mexican-food theme night for dinner with your family and include black beans in the meal. One cup of cooked black beans contains 15 g of fiber, states MayoClinic.com. Have your children make their own tacos or fajitas with beans, brown rice and vegetables. Brown rice contains 3.5 g of fiber in a 1-cup serving. Use whole-wheat tortillas and serve plenty of green vegetables to make it a fiber-filled meal the whole family can enjoy.
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