High Fiber Foods for Picky Kids

Raspberries contain high amounts of fiber.

Getting picky eaters to clean their plates can be a challenge, making it hard for parents to ensure that their children are getting enough fiber and other nutrients. Typical high fiber foods are in the legume family and include split peas, lentils, black beans and lima beans, which kids may dislike because they taste bland. There are other high fiber options that picky kids may like.

Raspberries

With 8 g to 1 cup serving size, raspberries contain a relatively high amount of fiber. Picky eaters who turn their noses up at legumes or high fiber vegetables, such as broccoli, may enjoy the sweetness of raspberries. Engage your child by showing him how to fill up raspberries with water, like little cups, before eating them for a juicy burst in his mouth. You can also add raspberries to his cereal or sprinkle a bit of sugar on them to convince him they're a dessert.

Artichokes

Kids who are open to new foods may love the interactive nature of eating an artichoke. Clean and cut the thorns off of each leaf and cook an artichoke before giving it to your child. Show him how to pull off the leaves and dip them in sauce. Give him several dip options, such as mayonnaise, melted butter, lemon juice and ranch dressing, so that he has some control in what he eats and can decide which he likes best.

Spaghetti

Whole wheat cooked spaghetti contains about 6 g of fiber per 1 cup serving, making it a high fiber option from the grains, cereal and pasta food group. Try cooking various pasta shapes and colors to interest your child, and serve with a variety of sauces. Some kids may not like the texture of cooked tomato chunks in marinara sauce, so try a creamier sauce or simply melted butter and Parmesan cheese. If he rejects tomato-based sauces, try serving macaroni and cheese.

Oatmeal

Oatmeal makes a nutritious high fiber breakfast food and can be served at other mealtimes as well. Kids may not like the taste of plain cooked rolled oats, so try adding a bit of sugar to sweeten it. You can also top oatmeal with a variety of foods and spices, such as brown sugar, cinnamon, honey, blueberries, banana slices, apple slices, graham crackers, chocolate chips, cherries, coconut, granola, yogurt and applesauce. Let your child try different topping combinations to find his favorite.

References

• Mayo Clinic: High-Fiber Foods
• Quaker Oats: Oatmeal Topping Ideas

Resources

• HealthCastle.com: How to Outsmart Picky Eaters