Getting your family to eat their vegetables can sometimes feel impossible. Your child is pushing their broccoli around their plate and your spouse is secretly feeding their carrots to the dog. Meeting everyone’s daily fiber needs isn’t an unachievable task, but you might need to get creative!
Fiber helps the body stay regular and feeds the healthy bacteria that live in your gut. Fiber may even help support weight management by keeping you full for longer, which means less snacking and overindulging during meal times.
The recommended daily amount of fiber is 38 grams for men and 25 grams for women. Children’s fiber needs vary depending on their age. You can follow this breakdown for daily fiber recommendations for kids and teens:
- 1 to 3 years – 19 grams
- 4 to 8 years – 25 grams
- 9 to 13 years – 26 to 31 grams
- 14 to 19 years – 26 to 39 grams
Meeting these daily fiber amounts with a family full of picky eaters, diverse diets and busy schedules might be tricky, but certainly not impossible! Sneak more fiber into your family’s meals by following these steps.
- Add Sunfiber to your family’s daily routine. Keep a container of Tomorrow’s Nutrition Sunfiber handy and make it a habit to add a scoop to your everyday recipes. It’s colorless, odorless and dissolves easily into foods and drinks without altering the taste or texture. Each scoop delivers 6 grams of insoluble prebiotic fiber. Tomorrow’s Nutrition Sunfiber blends well into muffin mix, casseroles, cookie dough, mac and cheese, and more. It dissolves completely in water or other beverages such as tea, coffee and juice. Tomorrow’s Nutrition Sunfiber is a simple way to make everyday meals rich in fiber without anyone noticing a difference.
- Eat more fruit. High-fiber raspberries, blackberries and blueberries go great on top cereal, pudding or yogurt. Make on-the-go fruit smoothies in the morning, and serve a sweet dessert after dinner made with frozen bananas, chocolate and peanut butter.
- Replace snacks with high-fiber options. Replace chips, crackers and pretzels with popcorn, nuts and seeds. Two cups of popcorn contain two grams of fiber, four times the amount of fiber in some crackers. Almonds, pecans and walnuts are high in fiber and make an appealing snack when served with chocolate or dried fruit. Set out a small bowl of pumpkin or sunflower seeds or pair your family’s favorite dip with a plate of veggies instead of chips.
- Use legumes in soups and sauces. Beans and lentils have tons of fiber, but they may not be family favorites. Instead of serving them as a side dish, puree the cooked legumes with a small amount of chicken or vegetable stock, then add them to chili or macaroni and cheese. If you’re cautious about beans and lentils because they can cause stomach discomfort such as gas or bloating, you can add a scoop of Tomorrow’s Nutrition Sunfiber to your soups or sauces instead. It’s gentle on your gut and won’t cause uncomfortable side effects.
- Choose fiber-rich flour for baked goods. Boost fiber in baked goods by replacing white flour with oat flour, almond flour, brown rice flour, coconut flour or chickpea flour. Some of these options contain more than five times the amount of fiber than white flour.
Some foods rich in soluble fiber can take time to prepare and may not be what your family wants to eat. Tomorrow’s Nutrition Sunfiber is safe for the whole family, and offers the benefits of fiber, without the additional gas, bloating and loose stools associated with other supplements. Adding it to foods your family already loves is an easy way to boost everyone’s daily fiber intake.