Fiber is one of the essential nutrients we should all be focusing on when it comes to meal preparation. But studies have shown that, on average, American adults only get about half of the recommended amount of fiber each week.
With all the excellent benefits of fiber, not having enough in your diet can lead to some unpleasant consequences. To help boost your kiddos fiber content a little higher, let’s take a look at a whole bunch of high fiber foods you can add to their next meal!
1. Figs
Each fig packs almost two whole grams of dietary fiber, and that’ll put you well on your way to hitting your daily goal. These colorful treats are easy to get even the pickiest of eaters to munch on, making them ideally suited if you’re having trouble getting in more fiber.
2. Apples
One medium apple contains about 2.5 grams of fiber. Just make sure you eat the whole thing, including the skin. The skin contains the majority of the beneficial fiber, so don’t just toss those out!
3. Avocado
That’s right; your daily guac habit is not just tasty and packed with healthy fats; it also has a great dose of fiber! At a whopping 15 grams of fiber per cup, avocado is one of the most fiber-dense foods you can find.
4. Brussels Sprouts
While some consider them to be an acquired taste, sprouts have a ton of fiber, as well as vitamins K and C. Just one sprout contains almost 1 gram of dietary fiber, meaning it won’t take many to get you up to the right level.
5. Okra
One of my favorite vegetables, especially when they come oven roasted, each cup of raw okra contains about 3.2 grams of dietary fiber.
6. Black Beans
Adding just half of a cup of beans to your little one’s diet will add about 15 grams of fiber! Try making a fun bean dip as a treat on the weekend or being adventurous and making black bean brownies!
7. Bananas
As if the potassium and vitamin B6 weren’t enough, each medium banana you munch on adds about 3 grams of dietary fiber to your day.
8. Flax seeds
Flax seeds are an excellent way to add omega-3’s to your diet, but they also bring a fiber punch as well! Just one tablespoon of seeds contains 3 grams of fiber. Try hiding this in smoothies and oatmeal.
9. Broccoli
These little florets contain a whole lot of fiber, just over 3 grams per cup of chopped broccoli.
10. Almonds
Almonds are a great post-exercise snack because they’re filling and high in protein. Not only that, every 1/4 cup contains almost 4 grams of fiber.
11. Lentils
Whether they’re in a soup or placed in a salad, lentils are an easy way to sneak in an extra 8.5 grams of fiber in 2 Tablespoons!
12. Pears
Crisp, sweet, and delicious, each pear you eat will give you 5 grams of dietary fiber. Among fruit, they are one of the most fiber-rich options available.
13. Oranges
While there is some variation based on the type of orange you’re eating, one full-sized orange can be expected to contain about 3.4 grams of fiber in addition to all those other nutrients we love.
14. Popcorn
Believe it or not, this popular movie theatre snack is also a good source of fiber. Each ounce you eat contains 2.8 grams of fiber, so one good movie marathon should get you over the line for the week.
15. Pistachios
Luckily there’s no need to abstain from this irresistible snack. Every half of a cup contains over 6 grams of dietary fiber.
16. Brown Rice
There are plenty of reasons to reach for brown rice over any other, and one of those reasons is the 3.5 grams of fiber per (cooked) cup of rice.
17. Berries
That’s right; your favorite summertime treat is also high in fiber. While there are differences depending on exactly which berry you eat, you can expect about 3.6 grams of fiber per cup of fresh berries.
18. Edamame
Salty and delicious, these little beans are one of my favorite go-to snacks, especially when I know I’m a little behind in the fiber department. Each cup contains 8 grams of fiber!
19. Carrots
Now we know why Bugs Bunny was in such a good mood all the time – each carrot he chomped on gave him 2 grams of dietary fiber.
20. Potatoes
One medium potato contains almost 5 grams of fiber. What’s more, fiber is a nutrient that does not get lost during most cooking processes. So whether you boil ’em, mash ’em, or stick ’em in a stew, you’ll still be getting that great fiber.
21. Bran
One reason you see bran in so many breakfast cereals is due to its rich fiber content. Each cup contains 14 grams of fiber – definitely a great way to start your day.
22. Walnuts
It only takes three walnuts to get one gram of dietary fiber. As long as no one’s allergic, chop some walnuts up and add them to granola, as a topper for yogurt or in homemade trail mix!
23. Kidney Beans
These of the best bean options you can go with from a fiber standpoint. A single cup of kidney beans contains well over 40 grams of dietary fiber. These are one of the most fiber-dense foods you can find.
24. Artichokes
Artichokes are a great choice for a vegetable. Containing no fat at all, a whole host of nutrients including folate and magnesium, and packing 7 grams of fiber in each artichoke, these are an ideal food to add to the menu rotation. Pair it with a fun dipping sauce, and let your kids go to town
25. Chia Seeds
If you’ve never tried these great edible seeds, give them a shot with your next meal. Each tablespoon of seeds contains 5 grams of fiber! Try making chia seed pudding or adding them easily to oatmeal, smoothies or even stirred in peanut butter.
Hopefully, this list can help you find some tasty foods you can add to your child menu to add a little extra daily fiber. Look for something on here you haven’t tried before, and you’ll likely end up with a new favorite food!
