Fiber is described as a type of carbohydrate found in the parts of plants that are non-digestive and cannot be broken down by human digestive enzymes. There are two types of fiber - a soluble fiber that gets dissolved in the water and is a source of energy, and insoluble fiber which does not dissolve in water and ends up passing through the gastrointestinal tract or digestive tract (a passageway of the digestive system) and gets excreted from the body. But why do we need fiber? Let’s find out.
Why Fiber?
FDA (US Food And Drug Association) says that a diet rich in fiber tends to increase bowel movement and reduce the risk of heart disease. There are various benefits to giving your kids a fiber rich diet.
1. Cure for Constipation
A lot of children at a young age face various problems in digesting food and end up constipated. Children’s diet has a major role to play in these issues. As per studies, not consuming enough fiber rich foods can affect the bowel pattern of children. Therefore, paediatricians advise including highly fiber rich foods in children’s diets to keep their digestive systems healthy.
2. Optimum Absorption of Nutrients
Children have the busiest of days due to all the activities they perform and the energy they exhaust. It makes it important to keep their nutrition in check. Unlike other nutrients, fiber does not get digested. Due to its properties, it allows their bodies to absorb all of the essential nutrients from the food they eat and then excrete it without any hassle. Therefore, it helps optimum absorption of all the nutrients you provide to kids.
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3. Bodyweight Management
As per studies, the body fat in children is likely to increase with no or less fiber intake and decrease with sufficient fiber intake. Fiber does not get digested and stays there longer until excreted. Throughout that time, the body stays full and energised without needing to eat again. This results in less overeating and ultimately controlled body weight and fat.
4. Low Risk of Diabetes
Though fiber intake has been beneficial in reducing the risk of diabetes in adults, there isn’t enough data showing the effect of fiber intake on preventing diabetes in children. However, diabetes is linked with obesity, which is less likely to be a problem if sufficient fiber intake is met. Therefore, there is a possibility of fiber benefitting children by protecting them from diabetes.
How Much Fiber?
There are a lot of debates about how much children should consume fiber. Fiber intake needs vary as per the age of the children and must be monitored by parents. As per studies, children who do not have sufficient fiber intake are likely to develop chronic constipation. Therefore, parents should moderately increase the fiber foods for kids in their diets as per their age.
The AAP (American Academy of Paediatrics) suggests the following levels of fiber consumption.
- From age 1 to 3: 19 g of total fiber per day
- From age 4 to 8: 25 g of total fiber per day
- From age 9 to 13 (boys): 31 g of total fiber per day
- From age 14 to 18 (boys): 38 g of total fiber per day
- From age 9 to 13 (girls): 26 g of total fiber per day
- From age 14 to 18 (girls): 26 g of total fiber per day
High Fiber Rich Foods in India For Kids
Here are some high fiber foods for kids that you should incorporate into their diets.
1. Chickpeas
More commonly known as ‘chhole’ or ‘chana’ in India, chickpeas are a great source of fiber, providing 8 g of it and 116 kcal in a single serving. It is one of the best fiber foods in India for kids. The white variant can be cooked with rice or chapati or whirred into hummus to go with pita. The black variant can also be cooked to go with rice or chapati or can be roasted to go as a crunchy snack. Other than that, chickpeas are rich in protein and a variety of vitamins and minerals, which are very beneficial for your kid.
2. Lentils
More commonly known as ‘dal’ in India, lentils are one of the most high-fiber legumes. They provide 7.8 g of fiber and 58 kcal in a single serving. They are also enriched with protein, potassium, and folic acid. They can be cooked to go with rice or chapati or can be cooked as a porridge (khichdi), which is great for promoting digestion. They are light yet wholesome and perfect for adding to your kid’s diet.
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3. Whole Bran Cereals
Wheat bran is one of the three edible parts of whole grain, stripped away through milling and highly rich in fiber, providing 7.4 g of it and 190 kcal in a single serving. They are extremely good for digestion and promote heart health. A quick breakfast will keep your kid’s digestion in check while keeping them energised.
4. Beans
One of its variants famously available in India and more commonly known as ‘rajma,’ kidney beans are one of the best sources of fiber from the family of legumes. They provide 5.5 g of fiber and 108 kcal in a single serving, along with protein. They are usually cooked to go with rice or chapati. They are a traditional Indian dish that kids in the majority of Indian households love.
5. Apple
One large apple, highly nutritious, provides 5.4 g of fiber and 116 kcal. It is one of the most loved fruits, especially by kids. It is the most effective when consumed along with the peel. It is a perfect healthy snack that will keep your kid’s digestion in check and boost their immunity.
6. Pear
A medium-sized pear provides 5.5 g of fiber and 101 kcal. It is yet another perfect source of fiber, especially when consumed with the peel. It is enriched with vitamins C and K as well. It is extremely good for kids’ guts and can be served easily as a snack.
7. Berries
Berries are one of the most nutritious fruits, and many variants of them come highly sourced in fiber. Raspberries provide 4 g of fiber and 32 kcal, while strawberries provide 3.3 of fiber and 53 kcal. They are also rich in vitamins C and E. They are a perfect healthy snack for your kids which can be added to their diet through salad, cereals, smoothies, etc.
8. Sweet Potato
A medium-sized sweet potato comes with 4.1 g of fiber and 125 kcal. This high-fiber vegetable can be prepared in many ways, baking and roasting being preferable to serve your kids. It is a package of warmth and sweetness that your kids are bound to love.
9. Almonds
Amongst all nuts, almonds are the most filled with fiber, providing 4.5 g of along with 207 kcal. They are a great source of energy for kids and can be served easily as a snack in salads, milkshakes, cereals, etc. They are best supplemented by walnuts, which provide 2g of fiber and 196 kcal, along with nutritious seeds like sunflower or pumpkin seeds to boost the nutrition levels.
10. Banana
Banana is yet another fruit loved by kids and rich in fiber, providing 3.5 g of it and 121 calories. It is also a great source of vitamin B and C and potassium. It can be perfectly served in fruit salad, smoothies, and as a snack to keep your kid’s gut and energy level in check.
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11. Green Peas
One of the most nutritious green vegetables, green peas provide 3.5 g of fiber and 59 kcal. They are an excellent source of protein and are easy to add to your kid’s diet in various ways, such as cooked vegetables, pasta, soups, etc.
12. Brown Rice
A whole-grain variant, brown rice is a healthier and more fiber rich substitute for white rice due to the retention of its bran content. It provides 3.5 g of fiber and 218 kcal in a single serving. It is a great source of protein and carbs and has comparatively low fat and no sugar. It is perfect for keeping your kids energised throughout the day.
13. Orange
Orange is one of the most loved immunity booster fruits and a great fiber source, providing 3.1 g of it and 75 kcal. It is highly rich in vitamin C. It is beneficial for your kid’s digestive health and can be included in it through the salad and fresh juice.
14. Oatmeal
Yet another whole-grain variant, oatmeal is one of the healthiest and fiber rich breakfasts. It provides 3 g of it and 124 kcal in a single serving. It is also rich in vitamin E, calcium, and magnesium. It can be prepared in numerous ways, such as pancakes, porridge, muffins, smoothies, etc., all of which are to include in your kid’s diet.
15. Carrot
Carrot is of the tastiest vegetables and is enriched with fiber, providing 2.5 g of it along with 30 g of it. It is highly rich in vitamin A, B and K, and potassium. Not only does it promotes your kid’s digestive health, but it also improves eyesight. It can be served cooked into vegetables, soup, cake, pasta, etc., or served raw in salads, in sandwiches, etc.
High fiber Recipes For Children
Children can find it boring to consume the basic and boring food made daily. However, curating special dishes can be exciting and entice them to eat that. Therefore, you should try out recipes that consist of high fibre Indian foods as they will help create a perfect and interesting fiber rich diet for your kid.
Here are a few recipes made from fiber rich foods in India that you can easily try at home.
1. Smoothie With Almond Milk
Smoothies are very healthy yet tasty, and kids tend to love them. This recipe comes to your rescue when your kid is constipated and is advised to avoid dairy.
Ingredients:
- ½ cup of bananas (frozen or fresh)
- ½ cup of strawberries (frozen or fresh)
- 1 cup of almond milk (not recommended for daily consumption and kids under the age of 5)
Method:
- You can freeze up strawberries and bananas before you start for a thick and creamy texture
- Chop up the frozen fruits nicely
- Add the fruits and almond milk into a high-speed blender
- Blend until smooth and creamy
- Pour into the glass and enjoy
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2. Oatmeal with Berries
Regular oatmeal can seem weary and tasteless to kids. This recipe allows you to add some colourful flavour to your kid’s diet.
Ingredients:
- 1 cup of water
- 1 cup of regular milk
- 1 cup of whole-grainIndiainto oats
- 1 tbsp of honey
- ½ cup of raspberries or strawberries (fresh or frozen)
Method:
- Boil the water and milk in a pan
- Add oats to the pan and simmer the stove to medium
- Cook for 5 minutes and keep stirring in intervals
- Keep stirring until thick and creamy
- Add honey and raspberries/strawberries to the pan
- Cook for 1-2 minutes until berries start popping
- Serve hot and fresh
3. Baked Sweet Potato Wedges
The best way to make sweet potatoes is by baking them. Here is the recipe for some healthy sweet potato wedges.
Ingredients:
- 2 small sweet potatoes
- 2 tbsp of garlic paste
- 2 tbsp of fresh coriander (chopped)
- 2 tbsp of fresh chives (chopped)
- 1 tbsp of olive oil
- 1 tsp of oregano
- Salt as per taste
Method:
- Preheat the oven to 415°F (212°C)
- Wash the sweet potatoes thoroughly
- Cut them into wedges and put them into a bowl
- Add garlic paste, coriander, chives, olive oil, oregano, and salt to the bowl
- Put the wedges into the oven
- Bake for 10-20 minutes
- Put the baked wedges onto a plate
- Serve hot and fresh with a dip of your choice
4. Whole Grain Chillas
Chillas are a very wholesome dish in every household. However, its nutritional value lacks fiber in high amounts. Give this fiber filled recipe a try to keep your kids happy.
Ingredients:
- ½ cup of water
- ½ cup of rice flour/rawa/sooji
- ¼ cup of oats
- ¼ cup of curd
- ¼ cup of green peas
- ½ cup of carrot (chopped or grated)
- ½ cup of onion (chopped or grated)
- 2 tbsp of fresh coriander (chopped)
- Black pepper as per taste
- Salt as per taste
- 1 tsp of olive oil (for cooking)
Method:
- Add rice flour, curd, and water into a bowl and mix well
- Cover the bowl and leave aside for 2 hours
- Put the mixture into a blender
- Blend until smooth and transfer it to a bowl
- Add ¼ cup of water, oats, green peas, carrot, onion, coriander, salt, and black pepper into the mixture and mix well
- Grease the griddle with olive oil
- Pour a ladleful of the batter on it and spread it evenly into a circle
- Simmer the stove to medium and cook both sides until golden brown
- Transfer it onto a plate
- Serve fresh and hot with a dip of your choice
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Ways To Sneak Fiber Into Your Child's Diet
Children are usually very picky when it comes to food. It can be especially tough to get them to eat fruits and vegetables. One way to overcome this is by smartly integrating fiber into your daily routine and family diet. It helps your kids and the whole family to keep their digestive health in check.
Here are some ways in which you can sneak fiber into your child’s diet.
- Replace your normal flour (refined flour or all-purpose flour) with whole-grain flour to make chapatis and for other cooking purposes such as cakes, cookies, etc.
- Replace all the items made from refined grain with items made from whole grain, such as cereals, bread, pasta, oats, millets, etc.
- Add chunks of seeds/nuts or powdered seeds/nuts into your whole grain atta, vegetables, dals, etc. in moderate amounts.
- Treat your kids to a lot of fruits disguised as salads and smoothies, and vegetables as a part of soups, salads, or lightly cooked.
- Make a habit of reading nutrition labels while purchasing packaged foods and go for high fibre indian foods.
- Make your kids eat fruits along with the skin peels, or find a way of adding those peels to your recipes.
- Replace the unsaturated fat-filled snacks with high fibre indian foods like nuts, granola bars, dried fruits, dry roasted seeds,air-popped popcorns, etc.
- Include lentils/beans/chickpeas into at least one meal of the day, along with a lot of vegetables through salads.
Can You Give Your Kid Too Much Fiber?
It is never good to consume anything in excess, especially for children whose digestive systems are just growing with age. Giving your children more than the required amount of fiber can lead to various problems such as bloating, indigestion, diarrhea, etc. Ironically, it can even end up causing constipation. Therefore, the amount of fiber in your kid’s diet should be regulated and complemented with a lot of water for hydration and enhanced digestion.
Conclusion
It has been established that fiber is essential in children’s diets to keep their digestive health in check. You should start slowly introducing fiber to the diet plan to avoid abruptness or unchecked reactions. You should always seek assistance from a medical professional before trying on any food items in case your kid has any allergies or medical conditions that need to be treated cautiously.
