What would your kid prefer for a snack – a Pop Tart or a cup of bran cereal? High-fiber foods for kids are so important, but getting kids to eat them is another story. Fiber isn’t the most exciting ingredient, but it aids in digestion, prevents constipation and helps fight diseases, such as heart disease. It is essential for “satiety and to keep your child’s bowels regular,” says Katie Serbinski, a registered dietitian and creator of the blog Mom to Mom Nutrition.
Luckily, there are lots of tasty foods bursting with fiber that kids will actually eat. Your child should be eating an amount of fiber equivalent to her age plus 5 extra grams per day, according to the American Academy of Pediatrics.
Adding these 12 foods to your child’s menu and reminding your nanny to incorporate these into their time with the kids are good ways to ensure that she meets that goal:
- Apples
“Most children don’t eat enough fruits and vegetables,” says Janice Newell Bissex, a registered dietitian, author and co-creator of the blog Meal Makeover Moms. A small apple with the skin has 3.6 grams of fiber and is sweet enough that most kids will readily eat it up. Serve apple slices with 2 tablespoons of peanut butter and you’ll add another 1.6 grams of fiber.
- Berries
With 4 grams of fiber per half-cup serving, raspberries are a kid-friendly and top berry source of fiber. A 1/2 cup of blueberries delivers 1.8 grams, and a 1/2 cup of strawberries supplies 1.5 grams of fiber. Serve berries with low-fat plain yogurt and a drizzle of honey to make them a kid-friendly snack or side dish.
- Pears
A medium-sized pear with the skin has 5.5 grams of fiber. Serve a sliced pear with a sprinkle of cinnamon for an easy snack.
- Bananas
There aren’t too many kids who aren’t willing to eat a banana. A medium-sized one supplies 3.1 grams of fiber. Increase the fiber content even more by spreading peanut butter on banana slices and then rolling them in crushed almonds. Almonds add 3.5 grams of fiber per ounce.
- Green Peas
A 1/2-cup serving of cooked green peas adds 4.4 grams of fiber to your child’s meal. Sprinkle peas with a bit of cheddar cheese or stir them into cooked mac and cheese.
- Carrots
Carrots with ranch dressing are a great kids’ side dish or snack. A 1/2 cup of baby carrots supplies 2.9 grams of fiber. Cooked carrots are a great source of fiber, too, so add them to vegetable soup or stir finely chopped ones into homemade bread or muffins.
- Corn
A healthy, fiber-rich side dish, corn is also something most children will willingly consume. A 1/2-cup serving of cooked corn has 1.8 grams of fiber. Serve corn with a bit of butter and a sprinkle of salt for a simple accompaniment to your child’s favorite meals.
- Whole-Wheat Bread
Whole-wheat bread is an easy way to boost your child’s fiber intake, Bissex notes. A slice of whole-wheat bread contains 1.9 grams of fiber. So if you serve a sandwich with two slices, your child will consume close to 4 grams of fiber.
- Whole-Wheat Pasta
Similarly, Bissex recommends whole-wheat pasta as another item to add to your list of high-fiber foods for kids. A 1/2-cup serving of cooked whole-wheat pasta contains about 2 grams of fiber. Serve it combined with cooked vegetables, low-sodium sauce and a sprinkle of cheese for a fiber-rich meal that supplies a good dose of vitamin A and calcium.
- Whole Grain Cereal
With 9.1 grams of fiber per 1/3-cup serving, bran cereals are good high fiber foods for kids. Most kids aren’t going to be excited about a bowl of bran cereal, so serve it crushed up in low-fat yogurt or mix it into your child’s favorite breakfast cereal. Cooked oatmeal is another great source of fiber, Bissex says. Fresh fruit boosts the fiber content even more.
- Beans
A 1/2-cup of beans contains between 6 and 9 grams of fiber. “Beans are easy finger foods and are inexpensive,” says Serbinski. Roll cooked beans (like black beans or kidney beans) in tortillas with shredded cheese or add low-sodium canned beans to homemade soup.
- Sweet Potatoes
A medium-sized sweet potato supplies 3.8 grams of fiber. It’s also a great source of vitamins A and C, Serbinski notes. Top a baked potato with a bit of butter or cinnamon and encourage kids to eat up.
For more snack ideas, try these 10 Healthy Snack Recipes Your Kids Will Love.
Sara Ipatenco is an elementary school teacher turned stay-at-home and freelance writer. Ipatenco holds bachelor’s and master’s degree, both in child development and elementary education, and has been published in “Teaching Tolerance” and “Family Fun” magazines.