How to Give a Child Fiber

Children need fiber. Today's diet typically doesn't have enough fiber, and this can cause chronic constipation and other health problems. A high fiber diet for kids can seem challenging to pull off, but here are some ideas to increase the fiber in your child's diet.

Instructions

1. Switch to whole grains. Whole grains have much more fiber than enriched white breads, cereals, rice and pasta. By switching to whole grains for the whole family, you're increasing everyone's fiber intake as well as increasing protein. This will benefit all of you in many ways including reduction of constipation.

2. Use a variety of high fiber foods at every meal. Children can easily refuse to eat everything but 5 foods if the behavior is humored. By offering a wide variety of foods, your child will have a more mature palate and be more likely to try new things.

3. Read nutritional labels to find high fiber foods. While whole foods such as fruits and vegetables are higher in fiber, many prepared foods are not. Reading the label can help you make healthier choices for your whole family.

4. Use fresh fruits and vegetables as snacks. While fruit and vegetable juice also contains fiber, giving your child an apple instead of apple juice will give your child more fiber and help prevent constipation. Blueberries, nuts, figs, dried plums (prunes) and other fruits make a great snack or cereal toppers and, for a variety, make a fruit salad as a snack or breakfast.

5. Put fiber into muffins or cookies. If your child doesn't seem to like them at first, experiment with extra filling such as raisins, other fruits or nuts and flax seeds. Involving your child in the baking process will make them more likely to try the food as well.

6. Sneak high fiber food into your child's diet. If you have to be sneaky at first to get fiber into your child's diet, sneak away. Bran mixed in with their cereal, into smoothies and into your casseroles can help increase the fiber intake. Mixing whole wheat and white flours and pastas half and half at first can help with the transition. Adding vegetables in small quantities to foods they already like will increase the likelihood of their eating it. Finely chopping them to add into sauces can make them less obtrusive to your child.

7. Model behavior for your child by eating high fiber foods yourself. By changing your approach to eating, you're setting a good example and increasing the health and wellness of the whole family. Shortly after making the switch to more whole grain foods and increasing fruit and vegetable intake, you'll probably all prefer this food over your previous choices.

Tips & Warnings

• Frozen fruit and vegetables are a great option off season. Frozen is just as nutritious as fresh and is much more preferred over canned fruit and vegetables that can be salty or have sugar added.

• Gradually increase fiber intake for your child. A sudden, signficant increase could result in bloating, diarrhea and stomach upset.