Social media would have you believe that protein is the most important nutrient for your child.
I’ve seen so many posts about “protein for breakfast!” or “the mental load of making sure they have enough protein…”
To be sure, I’m not here to throw protein under the bus. I just wish that FIBER got the same amount of attention! Why?
For starters, only about 10% of US kids are eating enough fiber.
Fiber is THE KEY NUTRIENT to support gut health. And when gut microbiomes are healthy, the whole body is healthier. So fiber isn’t just about keeping your toddler “regular”, it’s also about supporting their brain development and immune system (and so much more!)
Today I’m sharing a few tips of how I boost my kids’ fiber intake.
1. Chia seeds
Ahem, I mean sprinkles. When I’m talking to my 2 year old, chia seeds are “sprinkles”. I’m not trying to hide the fact that they’re seeds. It’s just my way of making them seem fun and exciting.
So instead of “do you want some seeds on your yogurt?” I say, “Let’s put some sprinkles on your yogurt!”
Each tablespoon of chia seeds packs 5 grams of fiber! So even using just ½ or 1 teaspoon boosts their fiber totals.
2. Green Smoothies
Green smoothies are probably the easiest way to pack in a bunch of fiber. I usually serve them for breakfast, but we also sometimes have them for lunch, or with some bread for an easy dinner.
Here is my basic recipe. (Warning: this makes 6-7 cups – enough for my family of 7. If we don’t drink it all, I freeze the leftovers in glass jars and take them out later for a quick breakfast or snack.)
- 2 cups juice (100% fruit juice, no sugar added)
- 2-3 bananas
- 2-3 cups of frozen fruit
- 5 oz fresh or frozen spinach or kale
- ¼ – ½ cup chia seeds
Depending on the type of frozen fruit you use, this recipe yields about 6 g fiber/cup. If your toddler drinks ½ cup, that’s 3 easy-peasy grams of fiber!
For even more fiber, try mixing in whole kiwis with the skin on, or prebiotic fibers like inulin, potato starch and bran.
3. Add Fiber to Snacks
Snacks can either make or break your child’s fiber goals. I used to think that snack = sweet treat. I remember one time my son asked me if he could have a snack. I responded, “sure, let’s have an apple”. He quickly shot back, “No, I want a real snack!”
So my best advice here is to get away from the Snacks = Treats mentality.
Instead, aim to offer high-fiber snacks. If you want to serve raw veggies as snacks, that is amazing! But if not, here are some other ideas:
- Nuts – We eat nuts several times each week. They can be $$$ so I try to load up when they go on sale. Our favorites are walnuts, pistachios, almonds, and cashews. They really like peanuts, but they are lower in fiber.
- Apples and Peanut Butter – A medium sized apple has about 4 grams of fiber and my kids eat more apple if they can dip it!
- Homemade muffins – I’ll be posting some of fiber-loaded muffin recipes soon. Websites like The Natural Nurturer have several high-fiber muffin recipes that my children love.
- Energy bites – My kids love energy bites. I do, too! They are delicious and are packed with fiber.
Here’s my favorite Energy Bite recipe:
- 1 cup old-fashioned oats
- 2/3 cup unsweetened shredded coconut
- 1/2 cup creamy peanut butter
- 1/3 cup honey
- 1/2 cup ground flaxseed
- 2 tablespoons chia seeds
- ¼ cup ground pumpkin seeds
- 1/4 cup semisweet chocolate chips (optional)
**Most people chill and then form into balls. But I ain’t got time for that. I prefer to press the “dough” into a 9×13, chill, and then cut into squares. Depending on the size, each ball or square has 2-2.5 grams of fiber
4. Whole Grain KERNELS
You’ll never guess what my 5 year old’s favorite breakfast is…
Cracked Wheat.
Yep. Simply boiled whole wheat kernels. HE. LOVES. IT.
And I do, too, because, Hello! Easiest breakfast on the planet (that also has 4 grams of fiber per ½ cup)
I also serve whole oats (not rolled) and whole spelt kernels like this for breakfast.
The simplest recipe is to use 1 part wheat kernels and 2-3 parts water. Bring to boil and simmer for at least 1 hour. Add water as necessary. Top with cream and a touch of brown sugar or honey for the most cozy breakfast.
**Tips: I soak the kernels overnight to speed up cooking time in the morning. Another option is to cook overnight in a crockpot.
Whole grains also make wonderful grain bowls and salads. Easy to make and easy for little people to eat.
5. Serve Veggies with Every Meal
Veggies are packed with fiber and polyphenols, and both have tremendous benefits for the gut microbiome.
It’s rare that we have lunch or dinner without vegetables, something I learned from my mom.
She always served vegetables, even with our “unhealthy” meals: Macaroni and Cheese with peas. Salad with pizza.
I know how hard this is when you’re in the baby and toddler trenches. Meals don’t have to be perfect. Canned and frozen veggies are fine. In fact, still frozen veggies are fine. When I had 3 under 4 I starting serving frozen peas…frozen. And you know what? My kids actually still prefer them that way!
Breakfast is a bit harder, but I add vegetables as often as I can in the form of green smoothies, sauteed veggies in scrambled eggs, avocado toast, sweet potatoes cooked with our grains, etc.
6. Add beans and lentils to your meals
When it comes to fiber, beans and lentils give you a lot of bang for your buck!
One 1/2 cup serving of beans or lentils packs between 5-9 grams of fiber! I’m still figuring out how to include more, but right now I’m serving them at least a few times a week.
Here are some of our favorite ways to include beans and lentils in our meals:
- Add Black Beans to Breakfast Burritos
- Rice and Black Bean Bowls (topped with avocado, tomato and a squeeze of lime)
- Whipped Lentils (cook red or brown lentils and then whip them till they are light and fluffy)
- Seasoned Roasted Chickpeas
- Chickpea “Tuna” Sandwiches
- Adding Homemade Refried Beans to Tacos and Burritos
- White Chicken Chile
Incorporating beans and lentils has been trial and error. Every family has different tastes, so just start adding them to your meals to figure out what your family likes!
What are your favorite ways to pack fiber into your kids’ diet? Share you best tips in the comments!
Moshfegh A, Goldman J, Cleveland L. What we eat in America, NHANES 2001–2002. Usual nutrient intakes from food compared to Dietary Reference Intakes.