High Fiber-Rich Foods For Babies

1. Soluble Fiber

This comprises of gums that are found majorly in the plant cells. Main foods of this category are fruits, vegetables, oats, barley, flax-seed lentils, beans, milk and soy products that help with clearing constipation. It helps in minimizing the cholesterol levels in the body.

 2. Insoluble Fiber

This includes all the materials that build up the structural parts of a plant. The major role of this fiber is to prevent constipation issues and other related problems like hemorrhoids.

The best sources of these are fruits and vegetable skin, consumption of nuts and seeds, dried beans, and intake of wholegrain foods like wheat bran, rice bran, etc. Few foods like oatmeal and beans are a combination of both soluble and insoluble fiber.

What Is Fiber-Rich Food?

All the cell walls of plant-based foods carry a dense carbohydrate known as Fiber. This is a substance that cannot be fully broken down by the body, unlike other carbohydrates such as starch, which can be converted into sugar for energy purposes.

Fiber passes down the body in an undigested form till it reaches the large intestine or colon. The fiber can be soluble, insoluble, or prebiotic depending on its function in the digestive system. It can be found in the following sections of plant-based foods:

• Vegetables
• Fruits
• Whole grain foods
• Legumes
• Nuts and Seeds

How Much Fiber Is Required For Babies?

In order to find the requirement of the baby it is best to use the formula – Your child’s age+ five= the number of fiber grams needed daily. So in case, the child is 3 years old it will be 8 grams of fiber daily.

Along with that, the baby should be encouraged to have plenty of fluids. This helps the fiber reach the digestive system smoothly without leading to constipation.

How Do Fiber Rich Foods Help Babies?

Fiber intake keeps one full and ensures that the food is moving in the digestive tract. A diet that comprises good sources of fiber helps in reducing constipation. They even work as a source full of nutrients and vitamins that help to minimize the risk of heart disease, cancer symptoms, and even obesity.

The time when a mother decides to serve healthy options to the kids, the maximum attention is focused on the intake of fat, calories, and sugar, though it would be wise enough to add fiber to this list as well so that one can be aware of its benefits which can be discussed as below:

• Since these foods need to be chewed more so fewer chances of overeating can happen. A high fiber-rich diet makes a meal last longer and it even looks larger. One gets a few calories for the exact same amount of food.
• Intake of fiber helps to soothe and soften the stool. With the consumption of fiber, the stool also becomes bulky and becomes easy to pass, reducing the chances of constipation in the case of loose stools, the fiber even helps to solidify it as it absorbs all the water making it bulky again.
• It is even responsible to keep blood sugar levels in control as well as promoting the healthy functioning of the heart.

4 High Fiber-Rich Foods For Babies

Following are 4 high fiber rich foods for babies:

1. Vegetables

The vegetable that contains fiber can be started as soon as the baby gets weaned off the mother’s feed, which could be any time after six months and above. It is ideal to offer them in a pureed or slightly mashed form. Once teething starts, some vegetables can be given in form of salads or even as stir-fried ones.

Given below is a list of vegetables that have high fiber content and is good for babies they are:

• Green leafy vegetables like spinach
• Dark green Vegetables like Broccoli
• Beans
• Sweet Potato
• Peas
• Carrots and Turnip
• Sprouts

2. Fruits

Fruit should be given to the baby one at a time so that one can find out if the baby is allergic to any and its consumption can be stopped immediately.

Some fiber-rich fruits are:

• Bananas
• Plums
• Apples
• Pears
• Apricots
• Peaches

3. Grains

It is always advisable to give one-grain cereal to the baby right from the start. It could be a possibility that the baby might take some time in getting used to the taste. As a mother one should always check the food texture and taste before giving it to the baby. The grainier the texture is, the more is fiber content in it.

Few grains which could benefit the baby are:

• Rice
• Barley
• Oats
• Wheat
• Chickpeas
• Lentils

4. Legumes

These are a source of all sorts of dietary fiber- soluble, insoluble as well as starch. They are an important portion of one’s diet as it contains fiber, and minerals like potassium, iron, and magnesium.

Legumes are even a good source of protein. Legumes are known to help in regulating an adequate weight and also minimize the risk of obesity, diabetes, heart disease, and even cancer.

Some of the common legumes are:

• Beans
• Peas
• Lentils

High-Fiber Foods That Babies Actually Eat

Now you have a long list of fiber-rich food with you. However, never try to force vegetables or whole grains on your child to attain their daily required fiber. Here are 5 food items that are great sources of fiber and just happen to fall under the category of foods most kids will happily eat.

1. Apples

One of the few fruits which can be digested easily by the baby and have a soluble fiber content that helps with constipation issues.

2. Oatmeal

Oatmeal is a good source of soluble as well as insoluble fiber. They are one of the healthy options available. They are not only an important source of vitamins, minerals, and antioxidants but are gluten-free as well. It helps with the regulation of weight, minimizing heart diseases, and minimizing blood sugar levels as well.

3. Bananas

This is a fruit that is loved by almost all the kids, easy to eat and digest, and tastes good as well. It is a great source of energy and has strong nutrients as well. It can serve as a full meal as far as nutrition is concerned. Banana helps in the smooth functioning of the body and helps to keep one healthy and strong.

4. Carrots

They also have an abundance of beta-carotene, which assists with proper eye growth for the baby and even aids eye vision as well.

5. Sweet Potatoes

These are loaded with beta-carotene,  which gets converted by the body to vitamin A—which is significant for better eyesight, healthy and glowing skin, proper growth as well as a shield against all sorts of infections. More than that they are very soft and appeal to the kids as well

Thus, it can be seen that fiber foods are undoubtedly good for the baby, but it should also be remembered that excess of it could lead to abdominal bloating, cramping, and intestinal gas formation. So it is best to gradually increase its intake over a span of a short period so that the natural bacteria present in the digestive tract are able to adapt to the new change as well.