As parents, we know you work hard to ensure your preschooler's plates are filled with a generous mix of different types of healthy, nutritious foods that they will actually enjoy sitting down at mealtimes to eat. But when it comes to certain nutrients such as fibre, many mums and dads find themselves stumped with which foods to turn to!

Before we take a look at fibre-rich foods, let’s discuss why fibre is so important for your child.

Why is fibre so important for my child?

Fibre as a nutrient is incredibly important for both adults and children to integrate into their diets daily. Not only does it contribute to preventing issues such as heart disease, type 2 diabetes, certain types of cancer, and obesity, but it is also a food source that helps make us full, stops us from overeating, and contributes to moving things along within the digestive tract — preventing issues such as constipation. When it comes to children aged 3-5, they should be eating around 15 grams of fibre per day.

Among all its other benefits, ultimately, consuming a healthy mix of different foods that are rich in fibre will ensure that your child feels healthy, happy, and fulfilled throughout their day, and consequently able to reach their full potential as they grow up.

Although one can consume the correct amounts of fibre through supplements, preschool children should get their fibre straight from the source.

So, we have put together three examples of good sources of fibre, to ensure you never have to wonder whether you’re feeding your child enough of this core nutrient again!

What are some good sources of fibre for my child?

Fibre-rich, healthy breakfast cereals

We understand that opting for cereal-based breakfasts rings sugar or calorie-related alarm bells in most parents’ heads. Yes, while there are ingredients in many kinds of cereal that are a big no-no, there are plenty of healthy options. Choosing cereal brands that are nutritionist-approved, protein-packed, lower in sugar (under 7 grams per serving), and overall more nourishing, will ensure that your child is not only enjoying their breakfast but getting their daily dose of fibre, too!

Bright and colourful fruits and vegetables

Fruit and vegetables are a fantastic way to add fibre to your preschooler’s diet. Many children, in particular, enjoy chomping on fruits as a tasty snack, so fruits like apples, bananas, oranges, and strawberries are great options. When it comes to vegetables, the darker the colour of the vegetable, the higher the fibre content is. Veggies such as broccoli, beets, and carrots, are great choices to serve alongside a piece of meat, perhaps with some potatoes. Either way, integrating fruits and vegetables into your children’s meals is a perfect way to reach their 15 grams a day.

Nuts and seeds

Nuts and seeds are renowned for their high-fibre properties. Full of flavour and satisfying for children to nibble on, not only are they high in fibre, but are also full of heart-healthy benefits. A perfect addition to any diet, they can be used as toppers for meals enjoyed at breakfast, lunch, and dinner. Some nuts and seeds the highest in fibre include chia seeds, flax seeds, squash seeds, pumpkin seeds, dried coconut, almonds, and sunflower seeds.

Top Tip: Add more fibre to meals and snacks through these simple ideas:

Adding bran to baked goods.

Offer your child air-popped popcorn, whole-grain crackers, or fruit as a healthy snack option.

Topping porridge or cereals with fruit and nuts.

What foods are rich in fibre for my child?

By incorporating a variety of these fibre-rich foods into your child's diet, you can help support their digestive health and overall well-being.