6 types of high fiber foods suitable for children

High fiber foods are not only recommended for adults, they are also important for growing children. Children are a group that is prone to constipation problems. Well, fulfilling children's fiber needs can prevent this problem. Fiber can also prevent children from overeating so they avoid obesity.

In order not to get confused about what kind of fibrous food is suitable for your child, first consider the following reviews.

The importance of fibrous food for children

According to the Nutritional Adequacy Figures issued by the Ministry of Health of the Republic of Indonesia in 2013, the daily fiber needs of children according to their age, namely:

Children aged 0-6 months do not have the recommended fiber requirements.
7-11 months: 10 grams / day
1-3 years: 16 grams / day
4-6 years: 22 grams / day
7-9 years: 26 grams / day

Meanwhile, for children over 10 years of age, their fiber needs are divided by gender, namely:

Child boys aged 10-12 years: 30 grams / day
Child women aged 10-12 years: 28 grams / day
Child male 13-15 years old: 35 grams / day
Child women aged 13-15 years: 30 grams / day

Foods that are rich in fiber usually offer a myriad of benefits for growing children, such as:

Streamlining the digestive process
Relieve and prevent constipation symptoms
Makes stool denser
Reducing the risk of diabetes

Encourage your children to follow a high-fiber diet gradually. Although healthy, do not force children to eat large amounts.

This can result in the appearance of several side effects, such as flatulence.

List of fibrous foods for children

Sometimes, children do not really like vegetables and fruits so that it will be difficult for you to meet their fiber needs. That's why, you need to turn your brain to provide fibrous foods that children like.

Several types of fibrous foods that may make children more excited, include:

1. Oatmeal

One type of high fiber food that is suitable for your child is oatmeal. Try replacing cereal or bread at breakfast occasionally with whole grain oatmeal.

These healthy and delicious foods generally contain about 4 grams of fiber when cooked. Besides being healthy, you can also mix oatmeal with your child's favorite fruit or syrup, such as strawberry, cinnamon, or maple syrup.

2. Whole wheat bread

Instead of providing white bread, you can serve whole wheat bread in the breakfast menu for you and your child. In whole wheat bread there is 2 grams of fiber per slice.

Almost the same as oatmeal, choosing whole wheat bread as a children's breakfast menu can make them excited because they can choose the bread filling according to their preferences. For example, peanut butter and jelly or chocolate jam.

3. Brown rice

If your child likes to eat rice, brown rice is a fibrous food they should try. As a substitute for white rice, brown rice contains more fiber and vitamin E.

Although it takes a long time to cook, brown rice has a unique taste, so it can be mixed with other fiber-rich dishes. For example, serving brown rice with beans.

4. Whole grain pasta

Tired of rice? You can replace it with whole wheat pasta. Pasta made from whole wheat flour is a high-fiber food because it contains about 2 grams of fiber per ½ small bowl.

In addition, you can add various kinds of meat and vegetables to tuck in protein and other substances so that your child's nutritional and fiber needs are fulfilled.

5. Apples

You can also serve apples to meet your child's fiber needs. To make it more varied, you can give the children a fruit salad filled with a mixture of apples, pears, bananas, and a sprinkling of almonds on top.

One medium apple (about 100 grams) contains 2.6 grams of fiber.

6. Popcorn

Popcorn or popcorn is a high fiber food that is difficult for children to resist because it is usually eaten while watching a movie. It turns out, three small bowls of popcorn contain 2 grams of fiber, so it's good for meeting your child's fiber intake.

If you are worried that the sugar content of popcorn on the market is too high, you can cook it yourself using a much healthier ingredient, such as olive oil.

In addition, try to reduce added sweeteners, such as caramel, so as not to damage your child's teeth. Don't forget that popcorn is only suitable for children over 4 years of age because it is feared that toddlers who eat it might choke.

Now, it is no longer an excuse that fibrous foods are mostly boring for your child. There are still various options that you can try to meet your child's daily fiber needs.