5 simple hacks to add fiber to your child’s meal
Ensuring your child gets enough fiber might seem tricky at times, but it doesn’t have to be! With just a few simple tweaks, you can make sure they’re getting the fiber they need for a healthy, happy tummy. Fiber plays an important role in keeping their digestion running smoothly and even helps prevent bigger issues like diabetes and heart disease down the road [1]. But don’t worry – it’s easier than you think to sneak fiber into your child’s meals in fun, tasty ways.
What is fiber?
Fiber comes from plant-based foods like vegetables, fruits, and whole grains. It’s made up of parts that our bodies can’t fully digest, which might sound odd, but it’s actually a good thing! Fiber adds bulk to food as it moves through the digestive system, helping it pass through easily and keeping everything in good working order [2].
Why is fiber so important?
Fiber is essential for keeping your child’s digestive system healthy and regular. It can also help them feel fuller for longer, which can prevent overeating and support a healthy weight.
What’s really cool about fiber is that it’s great for the gut microbiome, the community of bacteria in the digestive tract. Fiber acts as food for these healthy bacteria, which play a key role in digestion and immunity [3].
Now, let’s dive into five easy hacks to help you pack more fiber into your child’s meals!
Want to learn more about Alba and Children's Gut Health? Join our free Instagram Lives with experts in child health.
1. Add toppings to breakfast and snacks
One simple way to increase your child's fiber intake is by adding nutritious toppings to their meals, especially breakfast and snacks. For example, you can enhance yogurt or porridge by mixing in mashed or blended red berries, chia seeds, nut butter, crushed nuts, or dried fruits (without added sugar). Choose porridge made from whole grains like rolled oats or millet, which are naturally high in fiber. These toppings not only boost fiber but also provide essential vitamins and minerals.
A helpful tip is to prepare a jar with a mix of different types of seeds and nuts. Then, whenever you serve yogurt, porridge, or any dish, simply sprinkle the mix on top for an easy, nutritious upgrade. This approach makes for a quick and wholesome breakfast or snack, adding both flavor and health benefits to start the day right.
2. Swap white flour for whole grains
White flour, often found in baked goods and pasta, lacks fiber and can contribute to digestive issues. An easy way to increase fiber is by replacing white flour with whole grain alternatives.
Consider swapping white flour for whole grains like buckwheat, spelt, chickpea, or brown rice flour in your cooking. For instance, you can make pancakes with buckwheat or bake a chickpea pasta dish with a vegetable-rich ragu. Even crackers can be made with fiber-rich flours—simple swaps like these offer a big nutritional upgrade without compromising taste.
Next time you are at the supermarket, try getting a new type of flour to experiment with in your recipes. If you're unsure where to start, try substituting just half of the white flour in a recipe with a whole grain alternative. This will allow you to gradually adjust to the new taste and texture without drastically changing your dish.
3. Use herbs and spices
Herbs and spices are often overlooked as sources of fiber, but they can contribute to your child’s plant intake, which boosts fiber. Plus, they elevate the flavors of dishes and make meals more exciting.
You can create a roasted vegetable tray with thyme, parsley, and pepper, or sprinkle turmeric and cayenne for a bit of spice. Experiment by adding rosemary and cumin to salmon or other proteins. Not only will you increase fiber intake, but you’ll also introduce your child to a wider variety of flavors and nutrients.
4. Include fermented foods
Fermented foods such as kefir, sauerkraut, and natural yogurt are excellent sources of fiber and beneficial bacteria for gut health. These foods contain probiotics like Lactobacillus and Bifidobacterium, which help maintain a balanced gut microbiome.
Kefir can be easily added to porridge or smoothies, while sauerkraut can be served as a side dish at lunch. Miso is another fermented food that can be incorporated into soups, while whole grain sourdough bread can be used for sandwiches. These simple additions can make a big difference in both fiber and gut health.
5. Add legumes to meals
Legumes, including beans, lentils, and chickpeas, are packed with fiber and extremely versatile. They can be added to soups, stews, and salads or used to make dips like hummus.
You can purchase legumes canned or in tetra packs, but try to choose unsalted versions and rinse them under cold water to remove excess sodium. For an easy snack, you can blend different legumes like cannellini, pinto, or butter beans into dips, then pair them with sliced vegetables like carrots, cucumbers, and peppers. Drizzle with extra virgin olive oil to enhance the flavor while keeping it healthy!
Conclusion
Adding more fiber to your child’s diet doesn’t have to be difficult or time-consuming. By using simple tricks such as topping meals with fruits and seeds, swapping out white flour, adding herbs and spices, incorporating fermented foods, and utilizing legumes, you can easily boost their fiber intake and improve their overall well-being.
[1] Korczak R, Kamil A, Fleige L, Donovan SM, Slavin JL. Dietary fiber and digestive health in children. Nutr Rev. 2017 Apr 1;75(4):241-259. doi: 10.1093/nutrit/nuw068. PMID: 28586481.
[2] Puhlmann ML, de Vos WM. Intrinsic dietary fibers and the gut microbiome: Rediscovering the benefits of the plant cell matrix for human health. Front Immunol. 2022 Aug 18;13:954845. doi: 10.3389/fimmu.2022.954845. PMID: 36059540; PMCID: PMC9434118.
[3] Carlson JL, Erickson JM, Lloyd BB, Slavin JL, “Health Effects and Sources of Prebiotic Dietary Fiber”, Curr Dev Nutr. 2018, doi: 10.1093/cdn/nzy005.
Do you want to discover your child's gut health? Alba's pioneering test helps you discover you child's gut health and guides you on how to improve it, with the help of a certified Nutrition & Health Coach.
Get Alba
Join us in advancing gut health understanding for the generations to come.
Opt-in to help us discover new insights and build new solutions for child health.