Fiber is an essential nutrient that adds bulk to the stools and facilitates their smooth passage. Besides, it acts as a natural prebiotic that promotes good bacteria (probiotics) growth and supports gut health. Therefore, selecting age-appropriate high-fiber foods for babies is essential. Perhaps it is the reason that the American Dietetic Association (ADA) recommends people across age groups consume sufficient amounts of dietary fiber from various plant foods (1) (2). Scroll down to read more about dietary fiber and its possible benefits for babies, its side effects, and some high-fiber recipes you can feed to your baby. But before we dwell on details, let’s first understand the basics and learn some basic facts about fiber and its types.
Is Fiber Good For Babies?
Fiber is good for babies. The inclusion of dietary fiber in a baby’s diet can help enhance gut microflora and keep the digestive system healthy. Research suggests that the first years of life are crucial for establishing a healthy colonic microflora, as well as good eating habits (3). Thus, the intake of dietary fiber for babies is beneficial.
Dietary Fiber And Its Types
Dietary fiber or fiber is a type of complex carbohydrate found in plant foods (4). It cannot be easily digested in the small intestine, and this brings in the health benefits associated with it. There are two forms of dietary fiber, soluble and insoluble. Most plant foods contain some amount of each type, which can provide specific health benefits.
How Much Fiber Do Babies Need?
There are no clear guidelines on the recommended amount of dietary fiber for babies younger than one year (5) (6). Nutrition experts recommend five grams of fiber a day for children below the age of two years (7). It is best to consult a pediatric nutritionist to know about the ideal limit for your baby.
Uses Of Fiber For Babies
Fiber is an important part of an individual’s diet. It is helpful in the following ways for the baby:. There are several sources of dietary fiber for babies. In the next section, we tell you about the fiber-rich foods you can feed your baby.
High Fiber Foods For Babies
A well-balanced, fiber-rich diet for a baby includes foods from the following food groups.
1. Grains (and cereals)
You can include cereals and grains in a baby’s diet as they begin eating solids. It will add variety in the meals and ensure the intake of fiber along with other vital nutrients. A few options that you can try are oatmeal, brown rice, barley, whole wheat, and maize. Besides, you can also try adding some pseudocereals such as quinoa, buckwheat, and amaranth (16).
2. Vegetables
Babies can consume all vegetables pretty much at the onset of starting solids. Vegetables are a good source of micronutrients and dietary fiber. Besides, they are not high in simple carbohydrates. A few high-fiber vegetables that you could try for your baby are spinach, broccoli, beans, edamame, sweet potato, corn, and carrots. Give these vegetables in cooked and pureed form since babies might find it difficult to digest raw vegetables. Or if using the baby-led weaning approach to feeding, give the vegetables cooked until soft and cut into wedge-sized pieces for younger babies, or bite-sized pieces for older babies.
3. Fruits
Fruits contain dietary fiber and also several micronutrients. It is good to include at least one fruit a day in your baby’s diet. Some high-fiber fruits that you can consider are watermelon, muskmelon, apple, banana, strawberries, and blackberries.
4. Dried fruits
Dried fruits are potential choking hazards for babies around 6-12 months of age (17). But you can serve them in cooked and pureed form. Once your baby has started finger foods, you can cook dried fruits or chop them into small pieces to feed the baby. Some of the high-fiber options are prunes, apricots, dates, and figs.
5. Pulses and legumes
Pulses and legumes are considered a good source of protein and micronutrients like iron, potassium, and folate. However, they are also good sources of dietary fiber. Some options from this food group that you could include in your baby’s diet are horse gram, Bengal gram (whole), kidney beans, split peas, lentils, and chickpeas.
Possible Side-Effects Of Excessive Fiber Intake
People who consume fiber are less susceptible to chronic diseases (1). But you shouldn’t go overboard because it could have some adverse outcomes (18).
Precautions To Take While Introducing Fiber Foods To Babies
Ways To Include High Fiber Foods In Baby’s Diet
The following are a few interesting recipes to include fiber in your baby’s diet.
For babies five to six months old
Babies at this age do not develop eating skills and digestive systems. So, the best way to introduce food to them is in the puree or mashed form. It ensures easy swallowing and digestibility. For optimum fiber intake, vegetables like sweet potato, carrot, and green peas can be included in the diet. You can also include fruits like apple, banana, and raspberries.
1. Sweet Potato Puree
You will need:
1 sweet potato 1tsp extra virgin olive oil ¼tsp cumin (optional)
How to:
2. Banana Puree
You will need:
1 ripe banana 2-4tbsp water
How to:
- Peel the banana and cut it into small pieces. Put these pieces into a blender to ensure no lumps are there. 2. Add water in the blender as per requirement and blend until you get a smooth puree. 3. Pour the puree in a cup, and it is ready to serve. Note: You can add breast milk or formula milk instead of water to make these purees smoother.
For babies 6-12 months old
Babies in this age bracket usually progress from purees to finger foods. Since the baby’s digestive system is more mature now, you can include foods from different food groups.
3. Veggie Lentil Soup
You will need:
1 cup mixed lentils 1 cup diced vegetables (carrots, peas, corn, broccoli, onions, tomatoes, and zucchini) Parsley (chopped) – for garnishing Lemon juice (optional) 2tsp virgin olive oil ¼tsp black pepper powder Salt to taste
How to:
4. Yummy Roasted Vegetables
You will need:
1 bowl of vegetable pieces (carrots, capsicum, corn, broccoli, onions, tomatoes, and zucchini) Lemon juice (optional) 2tsp virgin olive oil ¼tsp black pepper powder
How to:
