5 Sources of Fiber Apart from Fruits and Vegetables for Children

It is not uncommon for children to refuse to eat vegetables and fruit. Even though you may have processed it with various cooking methods. Your little one needs fiber intake every day so it is important for you to know other food sources as an alternative to vegetables or fruit. Did you know that the following foods are also sources of fiber that can be given to children?

Alternative sources of fiber for children besides fruits and vegetables

There are many reasons why children need fiber intake every day. One example that most people may already know is its benefits for digestion.

When accompanied by adequate fluid intake, this will keep the digestive tract working as it should.

The problem is, children are not always easy to want to eat fruits and vegetables. To avoid a lack of fiber intake in children, here are some alternative fiber sources that you can consider for your baby.

Whole Grain

Whole Grain

The first alternative food source of fiber that you can give your child is processed whole grain products, such as bread and pasta made from wheat.

As reported by Healthline, one slice of whole-wheat bread contains an average of 2 grams of fiber. But if you are careful, there are also those that contain 3 grams of fiber. Meanwhile, for every 50 grams of whole wheat pasta there are 2 grams of fiber.

Serve whole-grain bread with your little one’s favorite jam or you can make spaghetti with tomato sauce with whole grain pasta. Thus, your little one continues to enjoy food and without realizing his fiber needs are met.

Almond nut

Almond nut

Different types of beans are actually a good alternative source of fiber. However, almonds are one of the highest-fiber content.

One ounce or 28 grams of almonds contains 3.5 grams of fiber, followed by peanuts with 2.5 grams of fiber. In addition, nuts are also a source of healthy fats for children.



Popcorn is a source of fiber that can be used as a snack between meals for children. In addition to its mild taste, popcorn is also low in calories and technically still wheat.

Although 150 grams of popcorn contains only 1 gram of fiber, children usually won’t eat enough popcorn until they’ve eaten three times that amount.

But one thing to note, popcorn can cause your little one to choke. So, if you want to give popcorn as a source of fiber, wait until your baby is old enough before introducing this one food.

Boiled potatoes and skins

If you only eat potatoes without the skin, you and your little one will not get the fiber intake needed by the body. For that, you don’t need to peel the potatoes, just clean them and process them by boiling, baking, or steaming and then eating with the skin on.

According to the US Department of Agriculture, the skin of one baked potato contains up to 4.6 grams of fiber.

Sweet potato

Sweet potato

Don’t claim to be Indonesian if you’ve never eaten sweet potatoes. Foods that are often used as snacks are actually rich in fiber. It is likely that children will like it because of its sweet taste with a soft texture.

Of sweet potatoes that are medium in size, it contains 3.8 grams of fiber. You can give sweet potatoes as a healthy snack that is rich in nutrients.

Fiber intake is important for maintaining digestion at all ages. However, sometimes children find it difficult to eat vegetables and fruit which are the main sources of fiber. Not only do you have to be smart in choosing alternative sources of fiber, you also have to try a variety of high-fiber food menu creations so that your little one eats voraciously.

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