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How To Get Your Kids To Eat More Fiber!

Getting your kids eating their fiber is important. Here are a few suggestions to sneak fiber into your kid's diet. Try these tips and avoid the struggle!

Article Summary:
  • You should be able to find ways to increase your child's fiber intake.
  • Blend up vegetables into a sauce to make them invisible to your child.
  • Try creating your own baked French fries out of sweet potatoes.
  • Of all the nutrients your kids need to be taking in, one of the biggest ones that often gets neglected is dietary fiber. In today's world where most lunches consist of a sandwich, a pudding, some type of 'fruit bar' and a soda, fiber is not found.

    Likewise, as soon as they get home they're quick to go straight for the cupboard and reach for some variety of convenience snack that's jam-packed with simple processed carbohydrates that do nothing for overall weight control.

    Getting your kids to eat their fiber, is an extremely important, challenging goal. It's going to help keep their digestive system healthy, keep them regular and also help prevent them from snacking needlessly, filling up on empty calories that contribute to a growing weight problem down the road.

    In Today's World Fiber Is Not Something That's Found In Most Lunches.
    Enlarge Click Image To Enlarge.
    In Today's World Fiber Is Not Something
    That's Found In Most Lunches.

    The following are some quick suggestions you can use to sneak more fiber into your kid's diet. If you look carefully at the foods they currently eat, you should be able to find some quick fixes that will get this nutrient up without any problems.

    Swap Their Sandwich For A Pita:

    The sandwich is a typical standby in most children's lunches, and while it can be a very nutritious choice if whole grain bread is chosen along with lean protein sources, the problem with the typical sandwich is it isn't all that great for vegetable-storage purposes.

    By switching the bread for a whole wheat pita, you can literally pack that full of thinly chopped, high fiber vegetables such as peppers, mushrooms, chopped broccoli and slivered carrots. The pita will keep them all nicely inside the meat selection, providing an overall much healthier lunchtime meal.

    Nutrition Data
    Food Calories Protein Carbs Fat Details
    Whole-Grain Bread 250 10 g 46.4 g 3.8 g [ VIEW ]
    Whole-Wheat Pita 266 9.8 g 55 g 2.6 g [ VIEW ]

    Give Them Sliced Fruit To Add To Their Pudding:

    If your kids are big fans of snacking on pudding or yogurt, be sure to offer them some sliced strawberries or raspberries to toss in. This works great with chocolate or vanilla pudding made with skim milk and will give an added touch of sweetness along with the dietary fiber it provides.

    Offer Your Kids Some Sliced Strawberries Or Raspberries To Toss In With Their Yogurt Or Pudding.
    Enlarge Click Image To Enlarge.
    Offer Your Kids Some Sliced Strawberries Or
    Raspberries To Toss In With Their Yogurt Or Pudding.

    You can also add some granola with mixed berries between yogurt layers to create a parfait type of snack that they'll really enjoy.

    Nutrition Data
    Food Calories Protein Carbs Fat Details
    Strawberries 30 0.61 g 7.02 g 0.37 g [ VIEW ]
    Chocolate Pudding 133 2.7 g 22.8 g 4 g [ VIEW ]
    Yogurt 56 5.73 g 7.68 g 0.18 g [ VIEW ]

    Add Blackberries To Their Morning Cereal:

    Cereal is another meal you can either go right with fiber intake or really wrong. Unfortunately, with all the different cartoon characters gracing the boxes of the kiddie cereals in the grocery store, most of the options don't provide much fiber at all.

    If you absolutely cannot get children to eat a higher fiber variety, consider tossing some blueberries into their bowl in the morning. Most kids will tolerate these and blackberries are one of the best sources of fiber as far as fruit is concerned, providing 7.6 grams for one cup.

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    Nutrition Data
    Food Calories Protein Carbs Fat Details
    Blackberries 52 0.72 g 12.76 g 0.39 g [ VIEW ]

    Puree Vegetables Into Pasta Sauces:

    Have a child who pushes his or her peas and corn around on the plate while eating all the other foods? If so, you're not alone. Getting a child to eat their vegetables at dinner is definitely a struggle, so your best bet here is to hide them altogether.

    Puree and mash are general terms for food, usually vegetables or legumes, that have been ground, pressed, and/or strained to the consistency of a soft paste or thick liquid.

    Blending up your vegetables with whatever sauce you're making will make them invisible to your child's eye. Usually it isn't so much even the taste that's the issue, it's just the look or texture of the vegetables. If they don't know they're eating them, chances are they'll go down without a problem.

    Blending Up Your Vegetables With Whatever Sauce You're Making Will Make Them Invisible To Your Child's Eye.
    Enlarge Click Image To Enlarge.
    Blending Up Your Vegetables With Whatever Sauce You're
    Making Will Make Them Invisible To Your Child's Eye.

    This technique works great for carrots, onions, mushrooms, celery, peppers and tomatoes. Other ways to disguise the vegetables is to chop them incredibly thin and make a salsa with them, adding this to the meat that's served with the meal.

    Make Home-Made French Fries:

    Potatoes are a very high source of fiber and if there's one food that is universally liked by most kids, it's French fries. Unfortunately they also dish up a very high fat and calorie content so you simply cannot make these a standby in their diet plan.

    Instead, create your own baked French fries out of sweet potatoes. Sweet potatoes have one additional gram of fiber per 100 gram serving and add a hint of sweetness to the taste, something your kids will really enjoy. Nutrition Forum Nutrition Forum:
    Healthy, Home-Made French Fries!

    I plan to deep fry the potatos at home in peanut oil. Do you think it would be safe to use the macro ratios from fast food french fries such as McDonalds?

    [ Check Out The Nutrition Forum ]

    You can even bake these with a bit of cinnamon and brown sugar for a snack in the afternoon instead of chips or crackers.

    Sweet Potato Fries:


  • 3-4 large sweet potatoes
  • 2 tbsp olive oil
  • 2 tsp chili powder
  • 1 tsp paprika
  • 1 tsp salt
  • Directions:
    Peel potatoes and then cut into sticks like French fries. Place in a large bowl and toss with olive oil. Next, combine chilli powder, paprika, and salt in a small bowl. Toss with the potatoes.

    First cook the potatoes in the microwave for approximately 5 minutes or until almost done. Place in a sprayed barbeque wok on the barbeque for between 10-20 minutes, toss periodically, to desired level of crispiness.

    Create A Half-And-Half Cereal Snack Mix:

    Finally, the last way to boost the fiber intake in your child's diet is to swap their regular snack bar for a home-made cereal snack mix.

    Combine one high fiber cereal with another favorite cereal of choosing, and then toss in a handful of pretzels, almonds (which are a very high fiber nut), dried fruit and a few pieces of chocolate candies for added sweetness.

    The Poop On Fiber: Benefits Will Keep You Clean!
    [ Click here to learn more. ]
    The Benefits Of Fiber!
    By the time you finish reading this article you'll also have a new appreciation for the stuff!
    Rachel D. Young

    Rachel D. Young

    If you have active kids, this is a calorie-dense snack that will be much better for them than any commercial cereal bar you could purchase.

    Nutrition Data
    Food Calories Protein Carbs Fat Details
    Pretzels 381 9.1 g 79.2 g 3.5 g [ VIEW ]
    Almonds 578 21.26 g 19.74 g 50.64 g [ VIEW ]


    So keep these ideas in mind. Getting enough fiber in your child's diet doesn't have to be a struggle, but you will need to get creative. At this age, explaining to them why fiber is important isn't likely going to make a difference, so sneaking it into their intake will be your best bet.