Fiber is a type of carbohydrate found in fruits, vegetables and whole grains. There are two types of fiber, the first is soluble fiber, which dissolves in water to form a gel-like substance, slows down digestion and helps lower cholesterol levels and blood sugar levels. Insoluble fiber, which bulks up stool and helps regulate bowel movements.
Why do children need fiber? To quote What to Expectresearch shows that when children eat more fiber, they eat less fat and sugar.
That’s because fiber-rich foods, which have at least 3 grams per serving, tend to be low in calories and take longer to digest. As a result, kids stay full longer and are less likely to overeat.
Fiber can also help maintain children’s cholesterol levels and stabilize blood sugar levels. In particular, fiber-rich carbohydrates take longer for the body to break down and are less likely to cause spikes in blood sugar levels. That’s a good thing.
Meanwhile, simple carbohydrates such as refined sugars, however, tend to be digested more quickly than complex carbohydrates. This can then cause a spike in blood sugar levels.
Fiber is often found in healthy foods such as fruits and vegetables, which contain many other important vitamins and minerals, such as vitamin A, vitamin C, and potassium. There are 13 high-fiber fruits that are good for children’s health and intelligence.
High Fiber Fruits are Good for Children’s Health and Intelligence
The following is a list of 13 high-fiber fruits that are good for children’s health, summarized from various sources:
1. Bananas
There are 3.1 grams of fiber in a medium-sized banana, meaning that bananas contain fiber and help your little one’s digestion stay smooth. Not only that, bananas are good fuel for a child’s brain.
Increased concentration power is one of the most important health benefits of bananas. Potassium, manganese, vitamin C, and fiber present in bananas can improve memory, improve cognition, and lead to proper brain function, as well as increased brain capacity.
2. Raspberry
Cup raspberry contains 8 grams of fiber, according to the USDA. Raspberry Very high in fiber compared to other fruits.
There are flavonoids contained in this type of berry. According to a 2022 study in Scientific Reports, the flavonoids in berries have also been shown to help improve coordination, memory, and mood.
3. Please
This sweet and juicy fruit when served in a cup has almost 3 grams of fiber. Apart from helping digestion, the nutritional content in mangoes also helps children have healthy eyes, helps brain development, and improves the memory and concentration of your little one.
4. Appeal
Apples are very rich in fiber. A medium-sized apple (about 100 grams) contains about 4 grams of fiber. Apples are known to contain phenolic compounds which have shown effectiveness against free radical damage. There is potential for apples to maintain and improve children’s brain health.
5. Avocado
Eat half a cup and your child will get about 6 grams of fiber from the avocado. High fiber, Mother?
Plus, avocados are a great superfood and are rich in unsaturated fats. This helps promote proper blood flow to the brain. Avocados also contain oleic acid which can help protect myelin in the brain which helps information travel from the brain to the rest of the body.
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6. Pir
A medium-sized pear, with its skin, provides 5.5 grams of fiber. Pears, the sweet bell-shaped fruit, can be eaten raw and cooked.
This one fruit offers many important nutrients for the healthy growth and development of a child. They are also a rich source of fiber and other phytochemicals that have medicinal properties, which can treat constipation and other ailments.
7. Prune
Prunes are also known as plums, this dry fruit if consumed a quarter cup, your little one will get 3 grams of fiber. Not only that, prunes have a good effect on the nervous system and promote a good mood. Prunes also help fight depression, boredom, anxiety in children.
8. Dates
Dates are a great fruit to include in a child’s diet when they start eating solid foods. Dates are a good source of minerals such as iron, calcium, sodium phosphorus, magnesium, potassium and zinc. Dates also contain vitamins such as thiamin, riboflavin, niacin, folate, Vitamins A, B6 and Vitamin K.
9. Blueberry
Blueberry considered a ‘superfood’ for children due to its multiple health benefits and versatility in a variety of dishes. Studies have shown memory improvement with the extract blueberry and strawberries.
Blueberry also helps maintain brain function, reduces oxidative damage to brain cells, and improves children’s memory. Consumption blueberry can help children learn and memorize things better, help the cognitive development of the brain, and reduce stress on the body and mind.
10. Strawberries
About a 100 gram serving of strawberries provides 2 grams of fiber, both soluble and insoluble. Strawberries are a good source of vitamin C, which helps build immunity and fight eye diseases. Strawberries are also a good source of folate.
As is well known, folic acid, or folate, is essential for the proper development of a child’s brain. It also helps in the production of red blood cells in the body. But, you have to be careful before giving it to your baby, because strawberries can cause allergic reactions in some babies.
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11. Guava
Guava is loaded with nutrients that babies need to promote their rapid growth. Guava offers fiber, B vitamins (including vitamin B6 and folate), vitamin E, and potassium.
This fruit is also packed with vitamin C to help the body build connective tissue, promote a healthy immune system, and absorb iron from plant foods.
12. Oranges
Oranges are a great source of minerals & vitamins, especially vitamin C. This helps in overall health immunity. Because it is packed with flavonoids, citrus fruits can be useful for increasing brain activity.
13. Kiwi
Kiwi is loaded with vitamins, fiber, folate and antioxidants. Kiwi helps boost the baby’s immune system and helps wounds heal quickly. Apart from that, they also help get rid of constipation problems and even help prevent diseases.
Kiwifruit is a good source of folate. Folate helps with brain and cognitive development and prevents neurological defects in babies. Folate manufactures and repairs DNA, and aids in rapid cell division and growth.
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