Best Fiber Rich Foods To Introduce To Your Baby

Fibre-Rich Foods For Babies

Medically Reviewed By
Megha Gupta (Paediatric Nutritionist)
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If your baby is above six months of age and has started on solids, you will want to include fibre-rich foods in his diet to ensure that his digestive system works smoothly. Fibre is an important nutrient and is necessary for a baby diet’s to keep constipation problems at bay. Read this article to know how fibre-rich foods help little ones, how much fibre your baby, needs, and more.

How Does Fibre Help Babies?

Dietary fibre is mainly of two types–soluble and insoluble fibres. Soluble fibre dissolves in water, helps regulate the digestion and keeps one baby full for longer. It is also linked to lowering the risk of obesity in kids. Insoluble fibre doesn’t dissolve in water and adds up to the baby’s stool. It is known to regulate the bowel movement in babies and makes an ideal remedy for constipation. There are many high fibre foods for baby’s constipation that can be safely added to your baby’s diet like prunes, pears, plums, etc.

How Much Fibre is Too Much for Babies?

Although there is no particular recommendation of the amount of fibre for babiesaccording to the report by the US Department of Agriculture, babies need about 14 grams of dietary fibre for every 1000 calories consumed. For children between the ages of 1 and 3 years, 19 grams of fibre is necessary on a daily basis.

Ensure that you do not give your baby too much fibre as it may also lead to diarrhoea.

Infographics: Fibre Rich Foods for Babies

Fibre Rich Foods for Babies

High Fibre-Foods for Babies

Before you introduce fibre in your baby’s diet, always consult a paediatrician to seek approval and know of any foods that you need to avoid. Once the doctor approves you can choose a range of high fibre fruits and vegetables for babies and start adding it to their diet gradually.

1. Vegetables

Vegetable fibre can be started on immediately after you wean your baby off breast milk or formula, around six to seven months of age. The best way to introduce vegetables to a baby is to serve them in a mashed or pureed form. As your baby begins teething, you can give him sautéed vegetables or salads. Some of the vegetables that are rich in fibre are:

  • Spinach
  • Broccoli
  • Beans
  • Peas
  • Turnip greens
  • Brussels sprouts
  • Sweet potatoes
  • Parsnips
  • Raw carrots

2. Fruits

Fruits are a rich source of fibre and can be safely introduced to your baby. Ensure to let your baby try only one fruit at a time and notice how his body reacts to it. If he feels any discomfort, discontinue it and try a different fruit. Some fruits that are rich in fibre include:

  • Apples
  • Bananas
  • Prunes
  • Plums
  • Apricots
  • Pears
  • Peaches

3. Grains

It is best to offer single-grain cereals to your baby in the beginning. However, your baby may not be a fan of the taste and may take some time to get used to it. The best way to figure out which grains are high in fibre is by checking the texture of the food. The grainier the texture, the higher the fibre content. Some grains that are good for the baby are:

  • Rice
  • Oats
  • Barley
  • Wheat
  • Lentils
  • Chickpeas

Once your baby starts teething, you can also give him whole grain pasta, bread, and Graham crackers.Baby meal full of fibre-rich foods

Fibre-rich Food Recipes for Infants

You can try out these quick recipes that can add a good amount of fibre in your child’s diet.

1. Hummus Dip With Toast Recipe

Hummus is both delicious and rich in fibre. Here is an easy recipe for a hummus dip that goes well with toast. You can make this dish for your child if he is above 2 years of age.

What You Need

  • Chickpeas, 400 g, drained and rinsed
  • One lemon
  • One clove of garlic
  • Tahini (sesame paste), 2 tablespoons
  • 2 tablespoons of olive oil
  • 2 tablespoons of water

How to Prepare:

  • Blend all the ingredients together until they form a smooth paste.
  • Add water as needed for the required consistency.

2. Frozen Pineapple Recipe

This is the simplest way to increase your child’s fibre intake and requires little to no time. You can make this for your child if he is above 2 years of age.

What You Need

  • Pineapple – 1 (small)

How to Prepare

  • Cut the pineapple into thin round slices and refrigerate them for your baby to chew on.

Fibre-rich foods are important for proper bowel function and when given in the right quantity can complement your baby’s diet. But before including any fibre-rich food in your little one’s diet, do check with your baby’s paediatrician whether or not you should go ahead with it.

Also Read: Raisin Consumption in Babies

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