Here are four, easy ways to increase the amount of fiber in your kid's diet.
Pile on the berries.
Raspberries, blackberries, and blueberries are rich in fiber. Sprinkle berries on their yogurt. Add berries to their favorite breakfast cereal to double or even triple its fiber content.
Give them popcorn and nuts as snacks.
Two cups of popcorn contain 2 grams of fiber, four times the amount of fiber in their favorite cheesy crackers. Add some nuts—almonds, pecans, and walnuts are highest in fiber—to really rev up this snack’s fiber content.
Add a quality fiber supplement to their favorite foods.
Mix a scoop of soluble fiber, such as Regular Girl, into their pudding, or smoothie. It won’t change the food’s color, odor, flavor, or texture. Each scoop contains 5 grams of soluble fiber, helping the little ones meet that fiber requirement without any fuss. And unlike some fiber supplements, there are no painful or embarrassing side effects.
Add pureed beans and lentils to dips and sauces.
If your kids aren’t fans of these high-fiber foods, you can still incorporate them into your everyday meals. Just puree the cooked legumes with a small amount of chicken or vegetable stock before adding them to your guacamole or salad dressing. But be careful: Quickly boosting your fiber content this way may cause uncomfortable gas or bloating.