As parents, we make every effort to ensure that our children’s meals contain all of the nutrients they require. Protein, iron, calcium, and healthy fats are all important to us. However, one factor that is sometimes neglected is fibre. Fibre is an essential ingredient that helps our digestive tract function properly. If your child is constipated, it is likely that he/she is deficient in fibre. For a healthy digestive tract, two things are very essential – Fibre and Hydration. If you take away even one of these, you are in for a lot of trouble. Continue reading to discover about fibre-rich foods for kids and how to incorporate them into your child’s diet.
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Recommended daily intake of fibre:
For every 1000 calories consumed in a day, a person needs 14 g of fibre. Below is the recommended daily intake of fibre for kids according to their age:
- 1-3 years old kids – 19 g of fibre
- 4-8 years old kids – 25 g of fibre
- 9-18 years old kids and teens – 26 g of fibre
Health benefits of fibre-rich foods:
If you’re wondering why you should worry about adding extra fibre to your child’s diet, you will be pleased to learn about the health benefits of fibre.
- Regularizes bowel movements: Dietary fibre bulks up and softens your stools and lowers the chances of constipation. (6 best foods for digestion and constipation in kids)
- Keeps you full for longer time: High-fiber foods are more filling than low-fiber foods, so you’ll eat less and be satisfied for longer time.
- Prevents overeating and obesity: Fibre rich foods helps us to cut down unhealthy eating habits and prevents overeating and chances of getting obese reduces.
- Lowers bad cholestrol: Soluble fibre-rich foods such as beans, oats, flaxseed, and oat bran may help decrease total blood cholesterol by reducing low-density lipoprotein, or “bad” cholesterol levels.
- Prevents diabetes: Fiber, particularly soluble fibre, can help slow sugar absorption and improve blood sugar levels in people with diabetes.
- Reduces the risk of colon cancer: Studies have revealed that eating a high-fiber diet reduces the risk of colorectal cancer by reducing the risks of developing haemorrhoids in your colon.
- Helps in elimination of toxins from the body: Fiber naturally cleanses and aids in the removal of toxins from the gastrointestinal tract. Fibre absorbs potentially hazardous substances before they are absorbed by the body and efficiently removes them.
Foods rich in fibre:
APPLE:
Apples are an easy way to boost the fibre content of your diet and cure constipation. One medium-size apple with skin contains 4.4 grams of fibre. It has both soluble and insoluble fibres. According to a study, pectin in apples can accelerate the movement of the stool through the intestine and aid in constipation.
Also check, Why to eat one apple and banana everyday?
KIWI:
It is not only rich in fibre but also contains a natural digestive enzyme actinidin which has positive effects on gut motility and bowel habits. With around 2.3 grams of fibre per kiwi fruit, it helps in softening and increasing the bulk of the stool and also increases the frequency of bowel movement.
Also check, How good is Kiwi for immunity?
PRUNES:
Prunes are also known as dried plums and are commonly used food for constipation relief. They are rich in fibre, with around 2 grams of fibre per 1 ounce. Prunes also contain sorbitol and phenolic compounds that maintain gut health and may provide gastrointestinal benefits.
YOGURT:
It contains living microorganisms known as probiotics which are also called good bacteria and help to improve gut health and soften stool. Good bacteria produce short-chain fatty acids and lactic acid that may improve bowel movement. It helps to regulate a child’s digestive system and decreases bloating, diarrhea, constipation.
BROCCOLI:
Just ½ cup of cooked broccoli contains 2.8 grams of fibre which aids in constipation. Rich in insoluble fibre makes it an excellent food for smooth digestion. Broccoli is also loaded with vitamin C which plays a significant role in building immunity and promoting overall health.
WHOLE GRAINS:
This delivers a variety of important nutrients that includes fibre, manganese, phosphorus, magnesium, copper, zinc and iron. A whole-grain includes oats, brown rice, whole wheat, quinoa, barley and rye. Just one ounce of wheat bran cereal gives you 10 grams of fibre.
NUTS:
These are another fibre powerhouse, which helps ease constipation. Almonds, pecans and walnuts have more fibre than other nuts. Just one ounce of almond contains 3.5 grams of fibre. One ounce of pecan contains 2.7 g fibre and one ounce of walnut has 1.9-gram fibre.
Also check, Best nuts and seeds for protein
SWEET POTATOES:
The high fibre content of this food help in preventing constipation and promotes a well-functioning digestive tract. According to a study, dietary fibre found in sweet potatoes such as cellulose, lignin and pectin helps in maintaining gut health and improves digestion.
Also check, Easy sweet potato fries recipe
LEMON:
It contains citric acid, a natural laxative that helps stimulate your digestive system and fights the toxins in your digestive tract. Vitamin C softens the stool and ensures an easy passage for food. Offer your child a glass of warm water with lemon juice in it to prevent constipation.
Tasty and healthy fibre-rich recipes for kids:
Fibre is an essential ingredient that helps our digestive tract function properly. Here are 6 easy recipes that are prepared from foods that are rich in fibre to ease digestion in kids.
1. Carrot and broccoli pasta
Ingredients
- 1 cup Pasta
- ½ cup Carrot puree
- ½ cup Broccoli puree
- 1 Onion
- 3-4 cloves Chopped garlic
- 1 tsp Pepper/Oregano
- 2 tbsp Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here)
- 2 cups Water
- 1 tbsp Oil
- ½ cup Other veggies (optional)
- 1 tbsp Schezwan sauce
- Salt to taste
Preparation
- Heat oil in a pan and saute the garlic, onion.
- Add carrot, broccoli puree and Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here) and cook for 5- 8 minutes.
- Add other veggies (optional ) and cook for another 5 minutes.
- When the sauce becomes thick, add salt, pepper or oregano, schezwan sauce and pasta.
- Finally, add water, cover the pan and cook on low flame.
- Once the pasta is cooked, turn off the flame and serve!!
You may add 1 tbsp of Iyurved’s Daily Nutrition Weight Healthy Savoury Spread to the pasta while it is being cooked or to the cooked pasta when serving your child.
1 cup – 209 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s daily nutrition weight healthy savoury spread gives 126 calories with 5.36g of protein).
2. BANANA STEM paratha
Ingredients
- 1 cup wheat flour, sorghum flour
- 1.5 cups banana stem
- 1 cup sprouted broad beans
- 1 tsp Carom seeds
- 2 tbsp Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here)
- 2 tbsp Oil
- Salt to taste
Procedure
- Grind banana stem and sprouted broad bean to make paste.
- Take wheat flour and sorghum flour in bowl. Add the paste, carom seeds and salt in it. Add Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here) and mix well to make soft dough.
- Divide the dough into equal portions.Take a small ball and roll the paratha evenly.
- Heat the tawa/skillet. Spread oil, cook on a medium flame for few seconds.
- Once one side is done, flip it over. Apply oil till it turns golden brown.
- Tasty nutritious banana stem paratha is ready to serve!!
You may add Iyurved’s daily nutrition weight healthy savoury spread to the paratha dough or spread 1 tbsp over the paratha while serving.
1 Banana stem paratha – 165 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s daily nutrition weight healthy savoury spread gives 126 calories with 5.36g of protein)
3. BANANA AND APPLE MUFFINS
Ingredients
- 2 eggs or 2 tbsp chia or flaxseeds powder soaked in 6 tbsp warm water till it becomes lumpy
- 2 mashed banana
- 1 tbsp butter
- 2 tbsp Iyurved’s daily nutrition weight healthy savoury spread (order here)
- 1.5 cup wholewheat flour or almond flour
- ¾ tsp baking soda
- Salt to taste
- 1 small apple cut in small chunks
- Honey (optional)
- Chocochips (optional)
Preparation
- Preheat oven at 175 celcius for 5 min.
- Mix eggs/ chia or flax paste, banana, and butter or Iyurved’s daily nutrition weight healthy savoury spread (order here) in a bowl.
- Add flour, baking soda, apple chunks, salt to the bowl and Mix well. Feel free to add chocolate chips to the mixture.
- Taste the mixture for sweetness, and add honey as per your taste.
- Divide batter to muffin pan or moulds.
- Bake for 16 to 18 minutes or until golden.
1 Banana and apple muffin – 106 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s daily nutrition weight healthy savoury spread gives 126 calories with 5.36g of protein).
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4. OATS UPMA
Ingredients
- 1 cup Oats
- 1/4 cup finely chopped Carrot
- 1/4 cup peas
- 1 tbsp Ghee/Oil
- 1/2 tsp split black gram
- 1/4 tsp mustard seeds
- 1 finely chopped chilli (optional)
- 1/2 tsp grated ginger
- 2 tbsp Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here)
- 1 tbsp chopped curry leaves
- Salt to taste
- 1/2 cup Water
Preparation
- In a pan, add oil/ghee, followed by black gram, mustard seeds and wait for it to crackle.
- Then add ginger, curry leaves and chilies, finely chopped carrots, peas and Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here), salt and saute well.
- Then add water, bring to boil slightly and add oats. let it cook for 5-10 minutes.
- Turn off the flame and serve hot!!
1 cup –207 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s daily nutrition weight healthy savoury spread gives 126 calories with 5.36g of protein).
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5. SWEET POTATO PURI
Ingredients
- 1 cup mashed sweet potato
- 2 cup wheat flour
- 1 tbsp kasoori methi
- 1 tsp ajwain (carom seed)
- 1-2 cup oil
- 3 tbsp Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here)
- Salt to taste
Procedure
- Take mashed sweet potato in a bowl.
- Add wheat flour. Put kasoori methi, ajwain, salt and Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here). Mix them well.
- Add water slowly to make a dough.
- Take small balls and and roll over to make puri. Fry it.
- Crispy and healthy puri is ready to serve.
1 puri – 76 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s Daily Nutrition Weight Healthy Savoury Spread gives 126 calories with 5.36g of protein)
6. Palak cookies
Ingredients
- 2 cups multigrain flour
- 1/2 cup sorghum flour
- 1 cup palak/spinach puree
- 1.5 cups Khand sari
- 1/2 cup oil/ butter
- 1tsp baking soda
- 1 tsp vanilla essence
- 3 tbsp Iyurved’s daily nutrition weight healthy savoury spread (order here)
Preparation
- Take multigrain flour, sorghum flour in a bowl.
- Add spinach/ palak puree, khand sari, oil/butter, vanilla essence and baking soda.
- To this, add Iyurved daily nutrition weight healthy savoury spread (order here) and mix well to make a soft dough.
- Cover it and refrigerate for 30 minutes. Roll the dough into small balls and give them cookies shape.
- Place the cookies into baking tray. Preheat the oven and bake the cookies for 12-15 minutes at 180 degree celsius.
- Tasty, healthy and nutritious palak/spinach cookies are ready!!
1 Palak cookie – 91 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s daily nutrition weight healthy savoury spread gives 126 calories with 5.36g of protein).
Make sure your kids eat a well-balanced diet that includes carbohydrates, proteins, healthy fats and fibre. Try to include 2 or 3 foods that are rich in fibre every day. Always come up with new recipes and make your kids mealtime enjoyable.
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