High Fiber Foods that Kids (and Adults) Actually Like

As I noted last week, kids are at risk for developing constipation if they don’t have sufficient fiber intake. This is also true for adults. Not surprisingly, there are a number of additional benefits associated with consuming the right amount of fiber (source):

• Heart and circulatory health. Soluble fiber lowers total blood cholesterol levels by reducing low-density lipoprotein (“bad cholesterol”) levels. Researchers have also found that high-fiber foods appear to reduce blood pressure and inflammation.
• Overall bowel health. Researchers have found that individuals who consume high-fiber diets are less likely to develop colorectal cancer. These individuals are also less likely to develop hemorrhoids and diverticular disease.
• Blood sugar control. Fiber (especially soluble fiber) helps slow the absorption of sugar. This helps improve blood sugar levels, something that is essential for individuals with diabetes. Additionally, those without the disease are less likely to develop type 2 diabetes if they consume a healthy diet that includes insoluble fiber.
• Weight management. High-fiber foods provide a feeling a fullness, so individuals generally eat less and feel satisfied longer when they eat a lot of fiber. This helps prevent overeating. Moreover, high-fiber foods are often relatively low in calories, meaning an individual can eat a large volume of food without consuming too many calories.

Unless you have a medical condition because of which it is contraindicated, making sure you eat sufficient fiber is a healthy move. A common barrier that folks, especially kids, run up against when trying to do this is that they don’t like the flavors and/or textures of high-fiber foods such as split peas or kidney beans. Thankfully, there are a lot of high-fiber foods that both kids and adults love!

What foods did I miss? What other high-fiber foods are favorites of your kids?

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