Tuesday, April 10, 2012

How We Do High Fiber

After seeing this beautiful rainbow,
the commissary trip had to be good.  Right?

   Rachel is getting to where she has occasional, u-hem, problems with her belly.  She has been prescribed Miralax and while it's definitely helpful, I thought I change how she eats.  I've researched fiber and high fiber foods and have found it fairly easy to incorporate into our lives.  Many foods have added fiber (though I've read it's best to get the fiber when it's naturally in the foods). 
   Rachel needs about 25 grams of fiber a day.  With some practice and having her try high fiber foods after high fiber foods, we have a few winners!  I thought I share the foods that have been a hit with Rachel (age 6). 

Rach thinks she'll enjoy the commissary trip
in the jet!
Kashi offers lots of options for high fiber.
This has 6 grams per serving.

Rachel LOVES these. 
9 grams fiber per bar.

High Fiber Foods - Kid tested by 6 year old

Oroweat Healthful Nuttygrain Bread - 5 g. per slice

Eggo Fiber Plus Calcium Waffles - 9 g. per serving (2 waffles)

Kashi Blueberry Waffles - 6 g. per serving (2 waffles)

Toufayan Low Carb Low Fat wraps - 8 g. per wrap

Kellogg's Krave Cereal - 3 g. per serving (3/4 c)

Kashi Oatmeal Dark Chocolate soft baked cookies  - 4 g. per cookie

Kellogg's Fiber Plus chewy bars - 9 g. per bar

Barilla Plus pasta - 7 g. per serving (1 c uncooked)

Kellogg's Frosted Mini Wheats Little Bites Cinnamon Roll flavor - 6 g. for 47 bites/pieces

Kellogg's Special K cracker chips - 3 g. per  serving (27 chips)

Cheerios - 3 g. per 1 c. (my daughter likes them fried in a small amount of butter, drain, & add salt)

medium apple with skin - 3.5 g.

broccoli - 2.3 g. per 1/2 c.

corn - 5 g. per ear

blueberries - 2 g. per  1/2 c.

chick peas (garbanzo beans) - 7 g. per 1/2 c. - (hummus dip would be good too)

navy beans - 7 g. per  1/2 c.

peanuts with shell  - 2 g. per 1/2 c. or 1 oz without shell

sunflower seeds/kernels - 2 g. per 1/4 c.

orange (with membrane) - 2.6 g.

small banana - 2 g.

peas - 3.5 g. per  1/2 c.

kiwi - 2.3 g. each (no skin)

baby carrots - 2g per 5 carrots

 *When unsure of the fiber content (or other nutritional info) of a food, I find that going to the Calorie King website is very helpful.

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