Favorite Fiber Foods

Favorite Fiber Foods

In Our Time to be Dry Workbook we always recommend treating constipation first.  The workbook takes you step by step towards dryness. One way to improve your child’s bowels is with adequate fiber intake.  We don’t want excessive fiber intake, only adequate amounts for their age. We always encourage vegetables first but here are a few more kid friendly snacks.

Here are a few of our favorites:

  • Fiber One Cereal: 1/4 cup is 7 grams of fiber and zero sugar.  We don’t recommend Fiber One bars because they have too much sugar.  You can add this to their regular cereal, sprinkle on top of yogurt or mix it into a treasure mix. Treasure mix is anything you have around, raisins, chocolate chips, nuts, goldfish, cheerios, etc.
  • Prunes: We call them super raisins. One prune is 0.7 grams of fiber. You can put a prewrapped prune in your child’s lunch as a dessert.
  • Apples: One medium apple has 4-5 grams of fiber with the skin on.  This is an easy one that most kids love!
  • Avocado:  One avocado is a whopping 13 grams of fiber. This is a hard one to get kids to love right away but if you add a little flavor it’s an awesome snack with carrot chips.

I rarely recommend processed snack foods that tout high fiber because they typically have a large amount of sugar added. Lara Bars and RX bars have about 5 grams of fiber and no added sugar.  These are nice dessert bars but I don’t recommend them as a daily snack.

Do NOT start with increasing Fiber, start with hitting hydration goals first then add in fiber.  You don’t want to bulk up their stools if they aren’t also flushing them out.  Also, encourage sit times after breakfast with a step stool.

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