How to Get More Fiber into a Toddler's Diet

Fiber is an extremely important element in a toddler’s diet. Unfortunately, because many toddlers are picky eaters, is common to have a deficiency. Lack of fiber may lead to constipation and overeating (fiber helps with satiety level) and it can also cause digestive and stomach problems. Getting more fiber into a toddler’s diet can be challenging but it can be done.

Difficulty: Moderate

Instructions

1. Sneak vegetables into meals your toddler already eats. For example, you could add chopped veggies to tomato sauce and then spoon a little of the mix over pasta or use it to create individual pizzas. Green peas can be added to macaroni and cheese, and cauliflower can easily mix with mashed potatoes without altering the flavor or texture considerably. If you make your own hamburgers, use the chance to mix vegetables with the meat, or add them to soups and casseroles.

2. Cut vegetables into funny shapes. You can do that with cookie cutters or freehand. Another alternative is to decorate vegetables using mayonnaise or ketchup and creating faces or other figures.

3. Replace some of the carbs your child eats for whole grains. You may have a hard time getting your toddler to eat whole wheat or rye, but many packaged breads, such as the 12-grain variety, taste great and have added fiber that can easily meet a toddler’s daily requirements. Rather than getting a frozen pizza, opt for making mini-pizzas at home using whole grain muffins and adding tomato sauce (instead of ketchup), shredded veggies and cheese.

4. Use raisins, dried fruits (especially apricots and figs) and natural no-sugar-added fruit juices as snacks. Some fresh fruits, especially bananas and apples, are also high in fiber. All these items are high in fiber and make great snacks because they can be carried easily and children often like them without the need for persuasion. If you find that your toddler refuses to eat fruits, you can encourage him by providing peanut butter as a dip.

Tips & Warnings

• Don’t feel bad about having to sneak fiber into your toddler’s diet. While it would be better if your child agree to eat vegetables and whole grains on his own, a toddler is often too young to be open to diet experiments. You can always teach a child about nutrition later on, when he can fully understand the issue.