Benefits of a High-Fiber Diet

A high-fiber diet is crucial to a successful bowel regimen! Fiber pulls water into the intestines, making stool soft and easy to pass. A general formula for determining your child’s daily fiber requirement is: [Your child’s age] + 5-10 = recommended daily grams of fiber. For example, a 5-year-old child would need 10-15 grams of fiber daily. Fiber is found in fruit, vegetables, whole grains and beans. An easy trick is to add 1 teaspoon of Benefiber® powder to soft food. Benefiber is tasteless and 1 teaspoon equals 2 grams of fiber.

Below are two high-fiber recipes from CHOP clinical dietitian Sarah Borowicz. Overnight oats can be transformed in many ways for all age groups and can be eaten hot or cold. In addition, they are a very budget-friendly option!

Carrot Cake Overnight Oats (makes two servings)

Per serving:

Calories: 285 

Protein: 10 grams

Fiber: 7 grams

½ cup rolled oats (can use instant oats for smoother consistency)

½ cup carrot, grated (can use pre-shredded carrots)

1 teaspoon cinnamon

¼ teaspoon allspice

1 tablespoon chia seeds

2 tablespoons raisins

1 teaspoon vanilla extract

2 tablespoons maple syrup

1 ½ cup milk of choice

(optional) ¼ cup pecans or walnuts, chopped

Directions:

1. Wash hands with soap and water before beginning recipe.

2. Rinse carrot under cold running water. Peel outer skin with a vegetable peeler. Grate carrot and measure out 1/2 cup. (Or can substitute pre-shredded carrots)

3. Add all dry ingredients (oats, carrot, cinnamon, allspice, chia seeds and raisins) into a container.

4. Next add wet ingredients (vanilla extract, maple syrup and milk of choice) to container and mix to combine.

5. Cover with a lid and put in the refrigerator for at least two hours or overnight.

6. When ready to eat, mix again. The oats should have absorbed all of the liquid. If the mixture is too thick, add more milk until you reach the consistency you like. It can be eaten as is or can be warmed in the microwave. Enjoy!

Berry Berry Muffin Overnight Oats (makes two servings)

Per serving:

Calories: 225

Protein: 9 grams

Fiber: 6 grams

½ cup rolled oats (can use instant oats for smoother consistency)

¼ cup raspberries

¼ cup blueberries, frozen or fresh

1 tablespoon chia seeds or 2 tablespoons flaxseed

1 teaspoon vanilla extract

2 tablespoons brown sugar

1 ½ cup milk of choice

(optional) ¼ cup pecans or walnuts, chopped 

Directions: 

1. Wash hands with soap and water before beginning recipe.

2. Rinse fresh berries. Measure 1/4 cup fresh or frozen berries.

3. Add all dry ingredients (berries, chia seeds, oats and brown sugar) into a container.

4. Next add wet ingredients (vanilla extract and milk of choice) to container and mix to combine.

5. Cover with a lid and put in the refrigerator for at least two hours or overnight.

6. When ready to eat, mix again. The oats should have absorbed all of the liquid. If the mixture is too thick, add more milk until you reach the consistency you like. It can be eaten as is or can be warmed in the microwave. Enjoy!