2 Fiber-Rich Recipes to Prevent Constipation in Your Children

With these fiber-rich recipes, it will be possible to improve the functioning of the digestive tract to avoid transit problems.
2 Fiber-Rich Recipes to Prevent Constipation in Your Children

Last update: 26 April, 2022

With recipes fiber-rich recipes, you’ll be able to improve the intestinal transit of your little ones, and thus, you’ll avoid recurrent and annoying problems such as constipation. In addition, this nutritional substance is able to stimulate the growth of the bacteria that inhabit the digestive tract, which is considered very beneficial for health in general.

Before starting, it is essential to emphasize that a healthy regimen is one that allows you to meet the energy and metabolic needs of the day-to-day. Therefore, it’s very important that there are no nutritional deficits, especially in the growth stage. Otherwise, the proper functioning of the body could be put at risk and the risk of getting sick could increase.

We’re going to give you some examples so that you can introduce more fiber into your children’s diet. Shall we start?

1. Whole wheat banana bread with walnuts

Whole wheat banana bread is a delicious food. It not only manages to provide fiber in sufficient quantity, but also other key elements for metabolism, such as fatty acids from the omega-3 series. These lipids have been shown to contribute to the prevention of inflammatory diseases, so their regular consumption must be ensured.

The ingredients needed to make this bread will be the following:

  • 3/4 cups of cornmeal
  • 1 cup of whole-grain flour
  • 2/3 cups of brown sugar
  • 3 bananas
  • 3 tablespoons of butter
  • 1 1/4 cups of walnuts
  • 1/4 cup of raisins
  • 1 egg
  • 1 teaspoon of baking soda
  • Salt

First, you have to chop the bananas and cook them in a pan with butter until they fall apart. You can pass the result through a strainer to remove excess fat.

At the same time, mix the flour, yeast, sugar, and salt in a bowl. Then, the nuts are chopped and added to the bowl, along with the grapes.

Once the banana mixture is cold, it’s also incorporated into the container and the egg is added later. This result is kneaded with the hands, seeking to achieve a homogeneous texture.

The time has come to bake. To do this, grease a baking pan with butter and flour and pour the bread dough into it. On top, you can arrange some more pieces of walnut. Then, place your preparation in the oven and cook for 40 minutes at 350 degrees, until the superficial appearance is golden. Let cool, cut, and enjoy.

Banana bread on a platter.
Banana bread is a delicious option to add fiber to your children’s diet.

2. Oatmeal with apple or banana

Oatmeal is one of the highest quality cereals that can be included in the diet. It contains a type of soluble fiber, beta-glucans, which are really beneficial for the body. It serves as an energy substrate for the bacteria that inhabit the intestine, which produces a positive effect on the microbiota. This is evidenced by research published in The Journal of Nutritional Biochemistry.

This time, you’ll need the following ingredients:

  • 1 cup of oat flakes
  • 2 cups of water
  • Sugar (optional)
  • An apple cut into pieces or a mashed banana

First, place the oatmeal in a bowl and wash it with cold water. This way, impurities are removed. There’s even the option of leaving it soaking overnight to reduce its antinutrient content. After the time, place water in a saucepan to heat. You can also use milk or any vegetable drink.

Once the liquid is very hot, add the drained oats and begin to stir. The cooking must be over medium heat until the mixture thickens. At this point, you could add a little sugar or even diced apple or mashed banana to add sweetness. To finish, allow it to cool, and then enjoy!

A woman preparing oatmeal.
Offer fresh and varied food throughout the day in order to avoid nutritional deficiencies in your children.

Prepare fiber-rich recipes to avoid constipation

With the fiber-rich recipes that we’ve shown you, you’ll be able to improve the intestinal transit of your little ones in order to avoid constipation and other associated problems of the digestive tract. This substance is also key to preventing the development of metabolic alterations capable of conditioning body composition.

Finally, keep in mind that the presence of vegetables in the diet is key. Most of these foods provide a high amount of fiber, in addition to other nutrients that help maintain a state of balance in the internal environment. It’s important to guarantee variety to avoid deficiencies, especially in childhood.

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  • Ishihara, T., Yoshida, M., & Arita, M. (2019). Omega-3 fatty acid-derived mediators that control inflammation and tissue homeostasis. International immunology31(9), 559–567. https://doi.org/10.1093/intimm/dxz001
  • Jayachandran, M., Chen, J., Chung, S., & Xu, B. (2018). A critical review on the impacts of β-glucans on gut microbiota and human health. The Journal of nutritional biochemistry61, 101–110. https://doi.org/10.1016/j.jnutbio.2018.06.010