Top 12 High Fiber Foods For Kids, With Delicious Recipes


1. High-fiber bran ready-to-eat cereal

High-fiber bran cereals contain wheat bran and other fiber sources, like psyllium huski. The bran is an essential part of a whole-grain that provides high amounts of fiber, B-vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals. Read the nutrition label carefully and select options that contain:
at least three grams of fiber from high-fiber foods, like whole wheat, whole-grain cornmeal, whole oats, whole rye, brown rice, etc.
less sugar and sodium per serving


2. Oatmeal

Oatmeal is made by processing natural oat grain to make rolled, instant, steel-cut, and other forms of oatmeal. Prefer oatmeal made from whole grain, which contains the husk/hull. It is a good source of soluble fiber, beta-glucani, it provides 4g per cup cooked and essential micronutrients, like vitamin E, calcium, magnesium, and zinc that promote overall health and wellness. In addition, it can help manage weight. Oatmeal porridge, pancake, smoothie, muffins, etc. are some oatmeal recipes children can eat across different meals. You can make it your favorite by adding raisins, cinnamon, maple syrup, etc.