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Know about the fiber for kids!!

Updated: Jun 10, 2020

Foods with fiber are not just for adults. They're beneficial to everyone including toddlers and older children because they're filling and also helps discourage overeating — even though fiber itself adds no calories.

Along with adequate fluid intake, fiber helps move food through the digestive system and can help relieve constipation.

The recommended dietary allowance (RDA) for children between the ages 3 to 16 are between 20 to 30 g per day.

Some of the best fiber sources are:

  • Whole-grain breads and cereals

  • Oats

  • Apples

  • Oranges

  • Bananas

  • Pears

  • Green peas

  • Legumes (dried beans, split peas, lentils, etc.)

  • Almonds

  • Prunes

  • Corn

How to include more fiber rich foods

  • Serve more fruits and vegetables in a day.

  • Go for fruits that don’t need you to peel the skin like apple, pears.

  • Experiment with whole grain cereals like red rice, poha, wheat and multigrain breads, whole wheat pasta etc.

  • Wherever possible add rich fiber foods like beans and the family of beans.

If your child is fussy about eating this regularly:

  • Provide juices without removing pulp.

  • Give plenty of water to rehydrate

  • Shake the body and help the child do light exercise and yoga that provide flexibility to the stomach muscles.

Kids will get the fiber they need when these foods are regularly included in their diet and seasonally. This will set the tone for a lifetime of healthy eating.

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