Fiber is an essential element for the body which helps the digestive system to function properly and is also beneficial in satisfying hunger. By consuming it, stomach related problems like gas, vomiting, constipation etc. can be solved. It acts as a natural pre-biotic which is great for stomach and digestive system you should inculcate the habit of eating fiber rich foods in children since childhood so that they do not throw tantrums while eating such food later. Let us know about some fiber foods which must be fed to children.
How much fiber is needed at what age?
Every person needs 14 grams of fiber per 1000 calories per day. While for a child of 1 to 3 years, about 19 grams, for a child of 4 to 8 years, about 24-25 grams, for girls of 9 to 18 years, about 25 grams per day, for boys of 9 to 13 years, about 28-30 grams and boys of 14 to 18 years of age require about 37-38 grams of fiber daily so that their digestion remains fine and they can avoid overeating and obesity. Keep the level of bad cholesterol low and stay away from any kind of risky disease.
1. Vegetables
When children are started eating, they should be given vegetables right from the beginning. Vegetables are a good source of many nutrients and dietary fiber. Apart from this, vegetables also do not contain simple carbs. Some high fiber rich vegetables include spinach, broccoli, beans, sweet potatoes, corn, carrots etc. Feed these vegetables to children only after they are cooked properly because raw vegetables are not digested well by children.
2. Dry Fruits
Do not give too much dry fruit to a one year old child as it can get stuck in their throat, which creates the risk of choking. Therefore, dry fruits should be given only to children above one year of age. Never give whole dry fruits to the child, rather first chop them into small pieces and then feed them with your hands so that he cannot consume too much at one time.
3. Fruit
Along with dietary fiber, fruits also contain many other nutritious elements. Besides, fruits are very tasty and sweet which makes children consume them easily. Try to feed your child at least one fruit a day. Some high fiber fruits include watermelon, melon, apple, banana, strawberry and black berry and you should cut them into small pieces and feed them to the child only after washing them thoroughly.
4. Whole Grain
As soon as babies start eating solids, you should start adding cereals and grains to their diet. By doing this, they will be able to get different variety in the meal due to which they will be able to enjoy the food. Some options that you can give to children are rice, barley, whole wheat, jowar etc. You can also start feeding your child some pseudo cereals made from quinoa and ragi. Give these things in different combos so that children can enjoy this food.
5. pulses and beans
Pulses and beans are considered a good source of protein and micronutrients. These contain elements like iron, potassium, folate. Besides, it is also a good source of dietary fiber. Be sure to give foods of this type of group to children like gram, kidney beans, peas, lentils and chickpeas.
So you should make your child into the habit of eating this food from the very beginning. All these food items are beneficial for the child’s health in many ways and provide a lot of nutrition to the child.
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