Fiber is not only important for adults. Children also need fiber to prevent various digestive problems such as constipation. But are your kids getting enough fiber? 

Depending on their age, children need 15-30 grams of fiber every day. Unfortunately, according to research, 9 out of 10 Indonesian children do not meet their fiber needs. They can only meet a quarter to half of the recommended amount. 

Aside from constipation, lack of fiber can also cause other health problems. It lowers the immune system, causing children to get sick easily. And long-term fiber deficiency can also lead to more serious issues. Such as obesity, type 2 diabetes and colorectal cancer. 

Mainly, children find it difficult to get enough fiber because they don’t like eating vegetables. The taste and appearance of vegetables is a challenge for parents everywhere who want to give their children a nutritionally balanced diet.  

This sounds like your little ones at home too, Mom? Relax, because it turns out that vegetables are not the only type of high-fiber food out there. There are many delicious high-fiber alternatives children will love. What are they? 

Fruits with a sweet taste 

Some types of fruits have a very high fiber content. The good news is these fruits also taste good and are easy to process into something interesting for children. Examples of these fruits are apples, pears and avocados.  

One medium-sized apple with its skin has 4.5 grams of fiber. It is also rich in vitamins C and E, as well as other substances such as antioxidants and polyphenols that are good for maintaining a healthy body. 

A pear with its skin has about 6 grams of fiber. Although sweet, they have a low glycemic index, which means they don’t easily cause blood sugar spikes. 

With a sweet taste, apples and pears can be served directly as is. However, for variety, you can cut these two fruits into pieces and serve them as a fruit salad like this. 

Meanwhile, a medium-sized banana contains 3 grams of fiber and various types of vitamins and minerals. Some of them include vitamin B6, vitamin C, potassium, and various antioxidant substances. 

For avocados, there are almost 7 grams of fiber in every 100 grams of fruit. In addition to the very high fiber count, avocados also contain vitamins C, E, B6, potassium and more. 

Banana and avocado can also be served as is. They can also be blended until smooth and served as a smoothie or juice, or frozen into ice cream. 

Whole grain pasta or bread 

Kids will find it hard to resist bread or pasta like spaghetti or lasagna. To ensure your little ones eat enough fiber, choose whole grain bread and pasta. Unlike wheat flour or refined flour that has been processed into very fine grains. Whole wheat is less processed and still has a high fiber content. 

Want to make pasta and bread even more high in fiber? Easy. Make your own and add FiberCreme instead of milk to your bread dough. Or use FiberCreme instead of cooking cream for pasta sauce. 

Besides being creamy and high in fiber, FiberCreme is also lactose-free, so kids with lactose intolerance can enjoy it without worry. 

Pudding 

This is another snack that almost all kids love.  

Agar and jelly, commonly known as pudding, are made from plants like seaweed and iles-iles which are rich in fiber. But be very careful of pudding products sold in the market because they usually contain very high sugar. 

Too much sugar is never a good idea, especially for children. Apart from potentially damaging their teeth, excess sugar can also increase the risk of obesity and diabetes. In addition, sugar can cause sugar rush in children. 

To avoid it all, you can make your own pudding at home. Use just enough sugar or replace it with more natural and healthy sweeteners. Make it creamier and tastier with FiberCreme, which also increases the fiber content! 

FiberCreme is important to make food tasty and high in fiber, but what is it?

FiberCreme is an all-purpose, high-fiber powder made from cassava extract. Processed with healthy coconut oil, FiberCreme has the taste similar to that of both coconut and dairy milk. So you can =use it as a substitute for those two ingredients. 

Besides being high in fiber, FiberCreme is also low in sugar, contains 0mg of cholesterol, and is lactose-free. With it, Moms can serve delicious and healthy food or drinks without worrying about sugar rush and lactose intolerance in children. 

Want to know more about FiberCreme? Check here to get more details. Follow @FiberCreme and @FiberCreme_TV on Instagram for more inspiration.