As parents, we’re entrusted with the incredible task of nurturing our little ones as they embark on a journey of growth, development, and discovery. One vital aspect of this role is ensuring that our toddlers receive the right nutrition to fuel their boundless energy and support their ever-expanding horizons. Enter the world of high fibre foods for toddlers – a gateway to promoting healthy digestion, supporting overall well-being, and instilling lifelong eating habits in our young adventurers.
In this article, we embark on a journey of our own – an exploration of high fibre foods tailor-made for our curious, spirited toddlers. We’ll delve into a vibrant spectrum of choices, all designed to encourage healthy eating habits that will serve them well into the future.
What exactly is fibre?
Fiber is like nature’s gentle broom, sweeping through our digestive systems and helping maintain a smooth and efficient process. And while our little ones may not fully grasp the science behind it, their growing bodies benefit immensely from these nutritional powerhouses.
Fibre is a type of carbohydrate found in plant-based foods that the human body cannot digest or absorb. It passes through the digestive system relatively intact, providing a range of health benefits. Fibre comes in two main forms: soluble and insoluble, each with its own characteristics and contributions to overall well-being.
Soluble fibre
This type of fibre dissolves in water to form a gel-like substance. It can help lower blood cholesterol levels, regulate blood sugar levels, and contribute to a feeling of fullness, making it helpful for weight management.
Insoluble fibre
Insoluble fibre does not dissolve in water and adds bulk to stool, promoting regular bowel movements and preventing constipation. It also supports a healthy gut environment by providing nourishment for beneficial gut bacteria.
Whole grains (like whole wheat, brown rice, and quinoa), vegetables (such as broccoli and cauliflower), and the skins of fruits (like grapes and kiwi) are good sources of insoluble fibre and its this type of fibre that will be beneficial to toddlers who suffer from constipation.
What are the health benefits of a fibre-rich diet for your toddler?
A diet rich in fibre offers several health advantages, including improved digestion, better weight management, and a reduced risk of chronic conditions such as heart disease, type 2 diabetes, and certain types of cancer.
It’s important to consume a variety of high fibre foods to enjoy the full spectrum of benefits that both soluble and insoluble fibre provide.
Although your toddler does not need to worry about weight management, it’s important to instill healthy eating habits into their feeding routine so that they grow up wanting to make healthy choices as standard when it comes to eating.
What’s the daily recommended amount of fibre for a toddler?
According to the NHS, toddlers need around 15 grams of fibre per day. It’s important to note that these values are approximate and can vary depending on factors such as a child’s individual needs, activity level, and overall diet.
Including a variety of fibre-rich foods in your toddler’s meals and snacks can help ensure they meet their recommended daily intake.
List of high fibre foods for toddlers
Understanding that you need to include at least 15g of fibre per day in your toddler’s diet can be overwhelming – where on earth are you going to factor this into your toddler’s meal plan? fortunately, high fibre foods are readily available and don’t have to cost the earth.
Foods high in fibre include:
- Whole Grains
- Fruits
- Vegetables
- Legumes
- Nuts and Seeds
- Dried Fruits
Let’s take a look at each in turn.
Whole Grains
Whole grains are grains that have not undergone significant processing, retaining their original bran, germ, and endosperm components. These components contribute to the grain’s nutritional value, providing essential nutrients and dietary fiber. Whole grains are a healthier choice compared to refined grains, which have had the bran and germ removed during processing, leaving only the starchy endosperm.
Whole grain foods include:
- Whole grain cereals (including oats, whole wheat)
- Whole grain bread (look for “100% whole wheat” on the label)
- Whole grain pasta
- Brown rice
- Quinoa
Some of our favourite recipes using whole grains:
Discover delicious & healthy banana bread for toddlers – the ideal snack for toddlers who are constantly on the go!
A delicious and healthy recipe for blueberry porridge – perfect for toddlers and for adults to share alongside them. Discover more now
Fruits
Fruits stand as nature’s sweet and fibre-rich treasures, inviting us to indulge in both flavour and health. Bursting with a rainbow of colours and an array of textures, fruits are not only delightful to the palate but also an abundant source of dietary fibre.
Fibre-rich fruits include:
- Apples (with skin)
- Pears (with skin)
- Berries (strawberries, raspberries, blueberries)
- Oranges
- Bananas
- Peaches
- Plums
Some of our favourite recipes:
A super simple recipe creating raspberry pancakes for babies and toddlers! This raspberry pancake recipe will be a huge hit!
A super simple recipe creating strawberry pancakes your toddler will love!
Discover this simple recipe to create delicious and healthy banana and avocado muffins for toddlers.
Vegetables
These colorful, crunchy bites aren’t just tasty – they’re loaded with soluble and insoluble fiber. As toddlers nibble on veggies like carrots, peas, and spinach, they’re fostering healthy digestion and supporting their growing bodies. It’s a win-win: toddlers explore exciting flavours while reaping the benefits of nature’s fibre-packed goodness.
High fibre veggies include:
- Broccoli
- Carrots
- Sweet potatoes
- Spinach
- Brussels sprouts
- Peas
- Corn
Some of our favourite recipes:
A super simple recipe for broccoli and cheese bites toddler will adore!
A simple recipe for spinach and banana pancakes which are perfect for toddlers and a fantastic breakfast idea for the whole family.
Try these sweet potato fries for toddlers. Simple to create and super delicious, these sweet potato fries for toddlers are yum!
Legumes
Toddlers and fibre-packed legumes are a dynamic duo in the world of nutrition. Legumes are tiny powerhouses – like beans, lentils, and chickpeas – not only fun to eat but also rich in fibre. As toddlers munch on legumes, they’re giving their digestion a friendly boost and enjoying a protein-packed treat.
Examples of high fibre legumes include:
- Black beans
- Kidney beans
- Lentils
- Chickpeas (can be offered as hummus)
- Peas (green peas or split peas)
Some of our favourite recipes:
Pair with whole grain pasta to give your toddler a high-fibre meal that they’ll love!
Nuts & Seeds
These pocket-sized powerhouses – think almonds, chia seeds, and pumpkin seeds – are more than just snacks; they’re fibre-packed wonders. As little ones munch on these nature-made treasures, they’re not only enjoying intriguing textures but also nurturing their tiny tummies
Fibre-rich nuts and seeds include:
- Chia seeds (soaked in liquids for safety)
- Flaxseeds (ground for better digestion)
- Almonds (finely chopped to reduce choking risk)
- Pumpkin seeds (pepitas)
Some of our favourite recipes:
Discover this delicious and healthy chia seed flapjack recipe that will boost your energy and you can share with your kids!
Dried Fruits
These naturally sweet gems – from raisins to apricots – hold more than just flavour; they’re brimming with dietary fibre. As toddlers relish the chewy goodness of dried fruits, they’re contributing to smooth digestion and nurturing their tiny frames.
High fibre dried fruits include:
- Raisins (chopped if large)
- Apricots (chopped)
- Prunes (chopped)
- Dates (chopped)
Conclusion
I hope this post has been helpful so you can find the best high fibre foods for toddlers. By mixing fibre-rich powerhouses like banana & spinach, sweet potato & lentil and chia seeds & oats you’ll be able to hit your toddler’s target of 15g of fibre per day in no time!