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High-Fiber Snacks for Kids

By Shelley Frost

Fiber often brings to mind prune juice and grandparents, but there are many high-fiber snacks that won't cause your child to turn up her nose. A high-fiber diet keeps the digestive system moving and reduces constipation, a common occurrence in children. Fiber also might help protect against certain cancers, diabetes and heart disease while lowering bad cholesterol, according to the KidsHealth website.

Make Fruits and Veggies Fun

Fruits and vegetables contain varying amounts of fiber and work well for kids' snacks. According to KidsHealth, apples, pears, berries, oranges, bananas, artichokes and peas are among the highest in fiber content. Fruit is generally sweet, making it an easy snack option. Vegetables are sometimes more difficult to get kids to eat. Turning the fruits or vegetables into a kabob makes them more child-friendly. Cut bite-sized pieces and slide them onto a bamboo skewer. Dips also make fruits and vegetables more appealing. Hummus, cheese sauce and ranch dressing are options for vegetables. Yogurt dip or applesauce work well for fruit.

Whole-Wheat Painted Toast

Whole-grain bread is a good source of fiber. To make the bread more exciting to kids, let them paint it with healthy spreads, like smooth peanut butter mixed reduced-sugar jelly. Fill a pastry bag or plastic sandwich bag with a hole cut into one corner with your toppings. Your kids can squeeze the spread onto the toasted bread. To make things even more interesting, cut the bread into fun shapes with cookie cutters before toasting.

English Muffin Pizzas

A whole-grain English muffin can be the crust for a simple pizza snack. Have your child spread sauce on the English muffin and top with shredded or sliced mozzarella cheese. Add sliced vegetables, such as button mushrooms or cherry tomatoes for more fiber. Heat the mini pizzas in a toaster oven and watch the cheese melt.

Nutritious and Delicious Muffins

Homemade muffins allow you to control what goes in the sweet snack. Substitute whole-wheat flour for added fiber. The texture will change slightly, but adding other flavorings to the muffins helps mask it. Try using half whole-wheat and half all-purpose flour to make the difference less noticeable, suggests KidsHealth. Add chunks of apples, bananas, berries and other high-fiber fruit to increase the overall fiber content of the muffins. Bran or flax seed meal adds additional fiber and flavor.

Popular Popcorn

Popcorn is a popular snack with kids that naturally offers fiber. Avoid microwave popcorn, which is usually full of fat. Air-popped popcorn is a healthier high-fiber snack. Add cinnamon and a dash of sugar for sweetness, or sprinkle the popcorn with Parmesan cheese and dried basil for a savory twist.

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