🚚 📦 Free Shipping on All Retail Orders Over $29.00! (USA) 📦 🚚

Fiber Rich Kids: Building Healthy Habits Early

A yellow plate of small pancakes with fruit funny faces made of bananas, blueberries, strawberries, and peanut butter.

Welcome to National Nutrition Month, a time when we spotlight the vital role nutrition plays in our lives! At the heart of our mission this month is a commitment to helping families everywhere raise Fiber Rich Kids

Nutritious meal planning can have a profound impact on a child’s growth, development, and long-term health.  We’re here to guide you through the ins and outs of adding more fiber to your little one’s meal plan, ensuring they grow up strong and healthy and have every opportunity to thrive. 

Assorted children's lunch boxes with lunch food items.

Why Kids Need Dietary Fiber

Dietary fiber is far more than a beneficial nutrient; it is an essential element of a flourishing, vibrant lifestyle for children and adults alike. Its impact on health begins in the gut, where fiber acts as a powerful catalyst for digestive well-being. By promoting healthy bowel movements, fiber plays a pivotal role in preventing constipation, a common concern among children.

Fiber also helps by feeding the gut microbiome, which is key to our overall health and plays a big role in our immune system, mental health, and brain function.

A high-fiber diet does more than just improve gut health. Foods high in fiber keep us feeling fuller for longer, which can help reduce snacking and overeating. This is a great way to help manage a healthy weight, tackling one part of the complex challenge of obesity in kids.

Additionally, fiber-rich foods are often dense in essential nutrients, including vitamins, minerals, and antioxidants, that are crucial for a child’s growth and development. These nutrients support a myriad of vital functions, from bone growth to brain development, underscoring the holistic benefits of fiber in childhood nutrition. 

The Challenge for Parents

We get it! Ensuring that children meet their daily fiber intake goal is easier said than done. 

Parents often face stressful challenges, like battling picky eaters and balancing the demands of busy schedules that don’t leave much time for meal planning and prep. 

It's a common struggle to find foods that are both nutritious and appealing to kids, making the mission to raise fiber-rich kids seem like an uphill battle. However, with the right strategies and a bit of creativity, it's a challenge that can be met with success. 

5 Tips for Raising Fiber-Rich Kids 

  1. Have Regular Family Meetings: Dedicate time for a FUN family meeting to discuss nutrition goals and the importance of eating fiber-rich foods. This is a great opportunity to help your kids understand why certain foods are beneficial for their health, such as improving digestion, providing energy, and preventing disease. 

By involving kids in setting family nutrition goals, they feel valued and more inclined to participate actively in healthy eating habits. It's also an excellent time to address any misconceptions and answer questions they might have about food and nutrition.

Action Step: Schedule a regular family meeting to talk about nutrition. Make a list of new healthy, unprocessed foods to try, and set achievable goals. Encourage an open dialogue where kids can express how the food their eating makes them feel and what their preferences are! 

  1. Involve the Whole Family in Meal Prep: Kids are more likely to eat what they have helped prepare. Let them pick out fiber-rich foods at the grocery store and assist with simple tasks in the kitchen. 

Action Step: Set aside a day or two each week where kids get involved in preparing the family’s meal —start to finish! 

  1. Fiber-Rich Desserts: Whip up new desserts that are high in fiber, like fruit parfaits, smoothie bowls, or high-fiber baked goods! (See our cookie recipes here and here!)

Action Step: Schedule a family baking day! Bake a fiber-rich treat together, using ingredients like whole grains, oats, nuts, and fruits. 

JBB Tip: Bake with just better.® Prebiotic Fiber! Give your favorite baking recipes a big fiber boost and reduce sugar at the same time! Swap up to half the sugar called for in your recipe with just better.® Fiber! 

  1. Start an Edible Garden: Encourage your children to get their hands dirty and learn where their food comes from by starting a small edible garden. Whether it's a few pots on a balcony or a small plot in the backyard, growing vegetables, fruits, and herbs can be a rewarding experience for the whole family. 

Kids who are involved in the growing process are often more adventurous when it comes to trying new produce, especially when they've seen the journey from seed to plate. This not only increases their fiber intake but also instills a sense of responsibility and achievement.

Action Step: Choose easy-to-grow, fiber-rich plants like peas, beans, raspberries, and strawberries, and involve your child in every step from planting to harvesting. Enjoy the fruits (and vegetables) of your labor together!

  1. Introduce just better.® Prebiotic Fiber: For a simple and effective way to increase fiber intake, incorporate just better.® Prebiotic Fiber into your child’s meal plan. Add prebiotic fiber to any food or drink! Our fiber is perfect for even the pickiest of eaters because just better.® is flavorless and 100% dissolvable! (They won’t even know it’s there!) 

Mix just better.® with yogurt, mac & cheese, ranch, ketchup, juice, milk —even plain water! 

Scoop just better.® into breakfast cereal, oatmeal, and smoothies.

Stir into soups, noodles, sandwich spreads, and cream cheese for bagels. 

The possibilities are endless; we’ve made living fiber-rich simple. 

Action Step: Mix just better.® Prebiotic Fiber into your child’s favorite food and watch them hit those daily fiber goals! 

How Much Fiber Kids Need

Meeting the daily fiber intake for children might seem daunting, but it's crucial for their health. 

Based on the age of children and teens, their fiber needs vary. Here’s what Cleveland Clinic recommends: 

Daily Fiber Intake Chart for Children

Achieving these goals can be challenging, but it's entirely possible with thoughtful planning and a little creativity. And for those times when meeting fiber goals seems especially tough, just better.® Prebiotic Fiber is here to simplify the process. 🥰

Closing Thoughts

Raising health-conscious children in today’s world is no small feat. We understand the hurdles and appreciate the effort it takes to ensure your family enjoys a balanced, nutritious diet. 

By introducing more fiber into your children's meals, you're setting them up for a lifetime of good health and well-being. Remember, every little bit counts, and you're not alone in this journey. We're here to support you, offering innovative nutritional solutions like just better.® Prebiotic Fiber to ease the way. 

Together, we can make nutrition more manageable, enjoyable, and effective for the next generation. Here's to raising Fiber Rich Kids! 

Live… just better.®!

  💡 Remember to talk with your child’s healthcare provider before making significant changes to their nutrition plan. 

Passionate about living life fiber-rich? Us too!
Join the party on Facebook & Instagram and link arms with our just better.® Super Fans! 
Crave a little more? Our weekly newsletter, The just better.® Scoop is dedicated to our amazing community! Each week, we bring you the best gut health tips, high-fiber recipes, and just better.® Fiber news straight to your inbox
—just once a week, plus exclusive specials. 🤫

Sign up below and stay in the loop with The just better.® Scoop!