Traditional recipes

This Fiber-Rich Grain Has Nearly as Much Protein as Quinoa

This Fiber-Rich Grain Has Nearly as Much Protein as Quinoa

It costs less too. But those are just a few of the reasons why ancient grain is a must-try.

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I had drizzled sweet sorghum syrup into my muesli, baked gluten-free treats with sorghum flour, done sorghum hooch shots, but strangely, I'd never eaten the whole grain until a pitchman at a food trade show suggested it.

It's a trending grain, he said, that American farmers have mostly grown for animal feed. But with gluten-free diets on the rise, it's becoming more popular for human consumption. He handed me a taste of what looked like Israeli couscous, a round pasta made from wheat. I expected the sorghum to be tender-chewy like the pasta, but it was snappy-chewy, with a wholesome, nutty flavor. The peppercorn-size grains pleasantly surprised. When I reacted positively with "Mmm, yum," he went in for the kill: Sorghum is loaded with protein, antioxidants, and fiber; costs less than quinoa; and is grown domestically from South Dakota to South Texas, the "Sorghum Belt." Having read about the area's water constraints, I asked about sustainability. Sorghum is drought-tolerant, he responded. It's farmed in hot, dry areas and can thrive with minimal water. (During drought, sorghum survives by smartly rolling its leaves to minimize water loss and may go dormant rather than die.)

Eating healthy should still be delicious.

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Excited about a new food discovery, I found the buff-colored, bead-size grains (the plant's actual seeds) at our natural foods store. Eaten like rice with other dishes, sorghum absorbed flavors well. So I began asking food friends how to handle it. Few were excited because the grains aren't as widely sold as the flour. Fellow cookbook author and teacher Molly Stevens, however, was game. She'd spotted whole-grain sorghum at her local markets but hadn't cooked with it much. We agreed to experiment with it for a cooking event that we were both participating in. Not quite sure how to best prepare the grain for 75 people, we each practiced cooking it and compared notes over email.

Roll out of bed to this protein-packed breakfast filled with whole grains:

Our key discovery was this: You can't overcook whole-grain sorghum. Molly gently simmered hers in water. I cooked mine like rice on the stove and in the Instant Pot (the pressure cooker didn't save much time). You can add water to the pot well into the cooking if you're short or about to burn the grains, like I had to one time. Sorghum—as we pleasantly discovered—is a resilient, no-fail ingredient.

To pair with an eclectic menu for 75 people, we imbued cooked sorghum with miso, butter, shallot, and mushroom. The umami-rich side dish was a hit with guests, and Molly was so pleased with it that she drafted the recipe for her forthcoming cookbook and shared it with me for this column. I tested the recipe a handful of times, refining and polishing some minor technical steps. I tried swapping a few ingredients, but the result didn't taste as good as her original.

The sublime flavors reflect the ingredients and techniques as much as the collaboration between two curious cooks bent on better understanding a delicious and healthy ancient grain.

Try It: Sorghum with Mushroom and Miso

Be sure to save a few tablespoons of the leftover sorghum cooking liquid, which helps ensure a creamy final product.

What is Whole-Grain Sorghum?

And what else can you do with it? Plus, where can you buy it?

Sorghum 101
Sorghum is a grass that looks like corn, but instead of developing ears, sorghum produces fluffy seed heads. There are many sorghum varieties, and certain kinds are for cooking. Whole-grain sorghum (the plant's seeds) has more fiber than pearled, but it takes longer to cook. Regardless of type, sorghum grains are a worthy sub for pearled barley, wheat berries, or Israeli couscous.

Another Way to Cook It
You can pop sorghum with oil in a covered pan on the stove, but it also can be done fast and oil-free in the microwave: Put about 2 tablespoons of whole-grain sorghum in a small lunch-size brown paper bag. Fold the top edge over 4 or 5 times then place it, folded edge down, in the microwave. Cook on HIGH for 1 minute and 30 seconds, until the popping noise is barely audible. Let stand 1 to 2 minutes before opening the bag. Check for unpopped grains before eating.

Where to Buy It
Bob's Red Mill is Nguyen's go-to brand of whole-grain sorghum; it's available at well-stocked supermarkets or on Amazon. Hodgson Mill sells pearled sorghum, which cooks up to be more tender (but isn't a whole grain).

10 Healthy Rice Alternatives to Fill You Up

Rice has been a staple food for generations. It&rsquos inexpensive, easy to make, and filling. It&rsquos also remarkably versatile, with a mild flavor that fits in with just about any type of cuisine&mdashfrom American to Indian to Italian to Mexican and so many more. And if you choose brown rice over white rice, you get a bit more nutrition and fiber. However, if you&rsquore looking to limit carbohydrates or increase fiber and protein, there&rsquos a surprising number of healthy rice alternatives that can effortlessly take the place of rice on the menu.

Here are our favorite healthy rice alternatives to fill up your plate and your belly:


Quinoa and Grape Curry Salad

21/2 cups water

1 cup brown or red quinoa, well-rinsed

2 cups green and red seedless California grapes, halved

2 stalks celery, thinly sliced

1/2 cup chopped toasted walnuts

3 large radishes, thinly sliced

3 scallions (white and green parts), thinly sliced

1 jalapeño, seeded and minced

1/3 cup extra-virgin olive oil

1/4 tsp freshly ground black pepper

1. In a medium saucepan, bring water and salt to a boil. Stir in quinoa. Lower heat, cover, and simmer until quinoa is tender, about 12 to 15 minutes. Drain any excess water.

2. Transfer quinoa to a large bowl and stir in grapes, celery, walnuts, radishes, scallions, dill, and jalapeño.

3. To make vinaigrette: In a small bowl, mash garlic and salt together until it becomes a paste. Add curry powder, vinegar, olive oil, and pepper mix well and pour over quinoa salad.

Nutrient Analysis per serving
Calories: 389 Total fat: 17 g Sat fat: 2 g Trans fat: 0 g Cholesterol: 0 mg Sodium: 658 mg Total carbohydrate 27 g Dietary fiber 4 g Sugar: 9 g Protein 6 g.


Easy Baked Artichokes


2 medium or large artichokes, rinsed and trimmed

4 T extra-virgin olive oil

4 sheets heavy duty foil wrap

1. Preheat oven to 425˚ F.

2. Squeeze one-half lemon over each trimmed artichoke.

3. Drizzle each artichoke with 2 T olive oil (allowing oil to go in between artichoke leaves).

4. Stuff two cloves of slivered garlic between leaves of each artichoke. Sprinkle with salt.

5. Double wrap each artichoke with two layers of heavy duty foil, sealing well on top by twisting and pinching foil packets.

6. Place foil packets in oven and bake 1 hour and 20 minutes for jumbo- to large-size artichokes, or 1 hour for medium-size artichokes.

7. Remove artichokes from oven. When cool enough to handle, unwrap and enjoy with additional lemon, or scoop out the fuzzy center and use artichoke as an edible bowl filled with your favorite soup, stew, or dip.

Nutrient Analysis per serving
Calories: 237 Total fat: 20 g Sat fat: 2 g Trans fat: 0 g Cholesterol: 0 mg Sodium: 73 mg Total carbohydrate: 17 g Dietary fiber: 10 g Sugar: 2 g Protein: 4 g

Is quinoa or rice better?

Further detail about this can be seen here. Thereof, is Quinoa good for you to lose weight?

May Help You Lose Weight Interestingly, quinoa has several such properties. It's high in protein, which can both increase metabolism and reduce appetite significantly ( 30 ). Summary Quinoa is high in fiber, protein and has a low glycemic index. These properties have all been linked to weight loss and improved health.

can we replace rice with quinoa? White rice has little nutritional value compared to the superfood quinoa. Quinoa is a complete protein packed with vitamins and minerals. Instead of using rice during your next meal, replace it with quinoa for a healthier alternative.

Besides, is it OK to eat quinoa everyday?

It is the news that middle-class foodies across Britain have been waiting for: quinoa could save your life. A study by Harvard Public School of Health had found that eating a daily bowl of quinoa reduces the risk of premature death from cancer, heart disease, respiratory disease and diabetes by 17 per cent.

What grain is better than quinoa?

Though both amaranth and quinoa are nutritious foods, they vary slightly in what they can offer. First, amaranth contains slightly more protein than quinoa, with 9 grams of protein in a 1--cup serving, compared to quinoa's 8 grams. That's nearly double the amount you'll get from brown rice, oats, and whole wheat.

Chicken Sausage Lasagna

Mitch Mandel and Thomas MacDonald

This version of the chicken lasagna recipe represents the best of both worlds, blending the cheesy, tomatoey comfort of the American version with the meatiness and relative healthfulness of the Italian take.

Get our recipe for Chicken Sausage Lasagna.

Little House Salad and Skinnylicious Tuscan Chicken

"When eating out–at The Cheesecake Factory or elsewhere–I always start with a salad so I can fill up before the meal and not be tempted to eat the dreaded bread basket! Cheesecake Factory has a Little House Salad for less than 260 calories, but I get dressing on the side to bring it down to 200 or even a bit less. For an entree, I like the Skinnylicious Tuscan Chicken. The calorie count is 585 calories for the dish–but the portion is big, and I don't always finish it. The artichokes in the dish are packed with fiber to keep you full. Sometimes, I have them hold the farro and add extra steamed veggies instead to bring the calories down even further." — Ilyse Schapiro MS, RD, CDN, Founder of Ilyse Schapiro Nutrition

Side effects

The primary side effects related to quinoa are its high phytic acid content and its potential for bitter taste. The phytic acid in quinoa may reduce the amount of minerals the body can absorb due to the binding action it exerts. (25) Soak or sprout the seeds before cooking to cut down or eliminate phytic acid.

High oxalate content in quinoa can also affect the body’s ability to absorb calcium from other dietary sources, as well as being chancy for people with kidney stones. (26)

Some quinoa can taste bitter, but rinsing it before cooking will release saponins in the outer layer and mute the sharpness. Check package labels to see if it’s already been rinsed.

Is quinoa better for you than rice? In terms of nutritional value and health benefits, quinoa and brown rice are very similar, but both have their own individual benefits. For an average 100 gram serving of each, quinoa and brown rice have about the same number of calories (120). Quinoa has higher levels of fat (1.9 grams) and protein (4.4 grams) than cooked brown rice, but a lower amount of carbohydrates (21.3 grams) than the amount present in brown rice. Quinoa also has substantially higher levels of potassium, iron, magnesium, and folate then brown rice has.

Can you eat quinoa every day? To date , there are no negative health effects of consuming quinoa every day. In fact, many medical professionals encourage daily or more frequent consumption of quinoa to promote overall wellbeing and health. Quinoa has exceptional levels of vitamins, minerals, and macronutrients, making quinoa a great option when it comes to daily meals. If calorie consumption is a concern, eating smaller portions of quinoa is recommended.

Is quinoa a superfood? A superfood is marketing term that groups any food with high levels of nutrient density. Quinoa is considered a superfood because of its high nutritional value, particularly the levels of protein, minerals, and vitamins in each serving (27). Quinoa has not always been called a superfood, however, and only recently earned that title as its popularity drastically increased. Other natural superfoods include dark leafy greens, eggs, yogurt, and nuts.

Is quinoa a carb? While it would not be appropriate to label quinoa a carbohydrate, quinoa does contain a somewhat large amount of carbohydrates. One cup of quinoa contains about 34 grams of carbohydrates, making the food more dense in carbohydrates. If you are looking to consume a low-carbohydrate diet, quinoa would need to be consumed in smaller portions, though avoiding quinoa entirely would not be required.

Is quinoa keto-friendly? The average ketogenic diet requires less than 30 grams of carbohydrates per day to achieve the most health benefits from the diet. Because quinoa has about 34 grams of carbohydrates per serving, it would not be a good choice to consume while on a ketogenic diet. If you are on a keto diet that allows for more carbohydrates (less than 50 grams per day, for example), you may be able to squeeze quinoa into your diet occasionally.

Is quinoa good for diabetics? Quinoa has a glycemic index of 53, which is considered low glycemic, so your body will not experience a substantial spike in blood sugar levels like other high-carbohydrate foods. In general, it’s can be safe for a diabetic to consume quinoa in normal amounts, though larger amounts may cause a mild effect on blood sugar levels.

What are the health benefits of quinoa? Quinoa boasts incredible health benefits in terms of nutritional value and reduction in chronic disease development. The nutritional content of quinoa includes large amounts of vitamins and minerals, as well as adequate protein and healthy fats. The most significant benefit of quinoa is its protein-density, which is substantially higher than most other foods. Compared to other grains, such as rice and wheat, quinoa has nearly two times as much fiber.

When quinoa is used to replace other ingredients in foods, there have been reports of reduction in body weight, lower Body Mass Index (BMI) values, and cholesterol. Additionally, quinoa is gluten-free and can be consumed by those with celiac disease or those looking to reduce their daily gluten intake ( 28 , 29 ).

What is quinoa? Quinoa is a grain plant grown across the globe in over 70 different countries and praised for its highly nutritious seeds. In recent years, quinoa has become extremely popular after people began to notice the “superfood” qualities of the food. While expensive, quinoa is one of the top nutrient-dense foods available on the market today. When products in the grocery store are listed as “quinoa,” these products are the actual seeds that come from the quinoa plant.

Is quinoa safe to consume? Quinoa is generally safe for consumption, and there are no medical studies that have connected quinoa to negative health reactions.

Why is quinoa so expensive? As interest in quinoa drastically increased in recent years due to acknowledgment of the tremendous health benefits provided by the seeds, the price of quinoa essentially tripled in less than ten years. Because quinoa is considered a “superfood,” more people have become interested in the product and are willing to spend significantly more on the product. Additionally, given the more common locations in which quinoa is grown, the cost to ship the product to other countries and continents affects the price tag of quinoa.

How do you cook quinoa? The first and most important step when cooking quinoa is rinsing the quinoa to remove dust and other impurities that may ultimately affect the taste of the quinoa. When cooking quinoa, use a ratio of 2 cups of water for every 1 cup of quinoa. Pour the water and quinoa into a small pan or pot and bring the water to a steady boil. Once the water reaches the boiling point, reduce the heat, and allow the mixture to sit for at least 15 minutes on this heat level. Like rice, allow the mixture to sit for at least five minutes once removed from heat and use a fork to fluff it after the time has elapsed.

Does quinoa make you gain weight? Quinoa is not directly connected to weight gain, and, often leads to weight loss in those consuming it regularly. The weight loss associated with quinoa consumption is due to the high levels of protein and fiber in the quinoa that promote a faster metabolism and digestive capabilities. However, quinoa is relatively calorie-dense, with nearly 222 calories per serving.

Is quinoa gluten-free? In general terms, quinoa is considered a gluten-free food that those with celiac disease and other gastrointestinal disorders can consume without experiencing health consequences. While quinoa itself is gluten-free, when combined with other ingredients, the gluten status of quinoa may be affected. In particular, there is a concern when quinoa is combined with wheat and other similar products.

Some studies suggest that eating quinoa in place of other foods can also improve health conditions for those suffering from celiac disease. Quinoa is a great gluten-free option and is incredible for those requiring a gluten-free diet.

How much is a serving of cooked quinoa? A serving of quinoa is generally assumed to be ¼ cup or ½ cup, but this varies. For reference, one cup of quinoa provides consumers with about 220 calories, 4.4 grams of protein, 1.9 grams of fat, and 21.3 grams of carbohydrates. One or more servings of quinoa per day have proven beneficial for many with health conditions or those looking to improve their wellbeing, but it is important to be careful with quinoa consumption when attempting to keep your daily calories low.

What is the difference between the red quinoa and white quinoa? Generally, red quinoa and white quinoa offer the same or very similar micronutrient and macronutrient values. In terms of popularity, white quinoa is more popular than red quinoa and is likely what you think of when you think about quinoa. Black quinoa is also available for purchase in certain health food stores.

Does quinoa have side effects? For the average person, quinoa will not cause side effects, unless a person has an allergy or intolerance to quinoa. If an allergy or intolerance is present, a person may experience gastrointestinal issues like nausea, diarrhea, and stomach aches. Like other allergies, quinoa consumption may also result in reactions on the skin, including itchiness, inflammation, and hives.

Is quinoa high in protein? Yes, quinoa is exceptionally high in protein, delivering 8 grams of protein per cup of cooked quinoa. Quinoa also has a complete essential amino acid profile, unlike other plant foods that lack essential amino acids like lysine.

How long has quinoa been around? For thousands of years, quinoa has been a staple food in South America.

Is quinoa organic? Almost all quinoa is grown organically and is non-GMO.

Why is NASA looking at quinoa? NASA is looking into the possibility of growing quinoa in space because of its high nutritional values and ease of cultivation.

What is the glycemic index of quinoa? Quinoa has a GI score 53, which falls in the middle of the index. The carbohydrate content is just over 20%, with more than 80% of this consisting of starches. The remaining carbs come from fiber and very small amounts of sugars.

How much fiber is in quinoa? One cup of uncooked quinoa contains up to 27 grams of fiber, with 80% of the fiber being insoluble, which is more than double what most grains have.

Studies show eating fiber-rich foods can help with weight management, weight loss, and cholesterol. The high insoluble fiber content provides fuel for your healthy gut bacteria, promoting a healthy digestive system.

Is quinoa rich in antioxidants? Yes, quinoa is rich in various vitamins, minerals, and antioxidants, including phosphorus, magnesium, manganese, iron, copper, folate, vapors B vitamins, vitamin E, and calcium.

Is quinoa rich in flavonoids? Quinoa is rich in flavonoids, including quercetin and kaempferol. These flavonoids provide anti-inflammatory properties, antidepressant effects, and anti-viral qualities.

How does quinoa affect blood sugar? Quinoa can help control blood sugar and prevent weight gain. One study showed using quinoa flour in baked goods rather than traditional replacements had positive effects on test participants’ blood sugar measurements, triglyceride levels, and insulin readings.

Does quinoa help with weight management? Yes, quinoa can help with weight management. The high protein content can play a role in reducing appetite and act as a metabolism booster, and fiber is known to increase the satiation factor, which can lead to fewer calories consumed.

What is phytic acid? The phytic acid in quinoa may reduce the number of minerals the body can absorb due to the binding action it exerts.

How do you reduce physic acid in quinoa? Soak or sprout the seeds before cooking to cut down or eliminate phytic acid.

What is oxalate? High oxalate content in quinoa can also affect the body’s ability to absorb calcium from other dietary sources, as well as being chancy for people with kidney stones.

What is rainbow quinoa? Rainbow or tri-color quinoa is a mix of red, white and black quinoa. It is not a preferred choice because of the different cooking times needed for each color of quinoa, leading certain pieces overcooked and others undercooked.

How many calories are in quinoa? 100g of cooked quinoa contains 120 calories, 4.4g of protein, 1.9g of fat, 21.3g of carbohydrates, 2.8g of fiber, and less than 1g of sugar. One cup of cooked quinoa contains 222 calories. Quinoa is also mostly water, containing over 70% water.

What Can I Use Instead of Banana in a Smoothie?

Full disclosure: I LOVE bananas. So, my fellow banana lovers, feel free to skip this section. But, every time I put out new healthy smoothie recipes, I get TONS of requests for smoothie recipes without banana and banana free smoothie ideas.

So finally, I’m giving the no banana smoothie route a try, as per your requests. Some people just don’t like bananas, some people are allergic, some people just want smoothie recipes without banana for when they don’t have any ripe bananas at home! I get it now, I get it.

Generally, the problem I’ve had coming up with banana free smoothie recipes is that bananas are so perfect and versatile for healthy smoothies. They’re naturally sweet when ripe, they add great thickness and creaminess (especially when frozen)—they don’t even need to be refrigerated!

But, in my quest to craft the ultimate smoothie without banana, I discovered plenty of substitutes for natural sweetness and creaminess in smoothies:

Sweet Substitutes for No Banana Smoothie Recipes

As mentioned earlier, prune juice is the perfect addition to my high fiber smoothie recipes without banana because it adds some satisfying natural sweetness, too! No added sugars needed. (And, an 8oz serving of Sunsweet Amaz!n™Prune Juice offers the same amount of fiber as a medium banana!)

Or, simply toss a few whole prunes into your smoothie for a boost of fiber and sweet flavor. (Dried fruit can also add some thick, creamy goodness, too!) But, there are loads of other healthy smoothie ingredients that can add natural sweetness as well:

  • Fruits—ripe pears, berries, peaches, plums, pineapple, mango
  • Dried Fruits—prunes, dates, apricots, coconut shreds
  • Liquids—prune juice, other fruit juices, coconut water, coconut milk/cream
  • Seasonings—cinnamon, vanilla bean, nutmeg, cardamom, ground ginger, allspice, pumpkin pie spice

Substitutes for Thickness & Creaminess in Smoothie Recipes without Banana

A frozen banana can create the perfect thick, creamy texture in a smoothie, but it’s not your only option. Besides ice (which can sometimes make a tasty smoothie a bit watered-down or not-so-smooth), all kinds of frozen fruit can help to boost your smoothie’s creaminess.

Or, pack creaminess into a smoothie without banana by using yogurt, nut butter, coconut cream, tofu—or any thick, luscious addition you enjoy! Surprisingly, grains can also pump up a smoothie’s creaminess. (Don’t knock it ‘til you try it.)

  • Ice Cubes & Frozen Fruit—sweet frozen fruits (like frozen mango, pineapple, peaches, etc.) can be a great sweetness AND creaminess substitute for smoothie recipes without banana!
  • Dried Fruit—prunes, dates, apricots
  • Nuts & Nut Butters—almond butter, peanut butter, cashew butter, walnuts, pecans, almond flour
  • Yogurt—dairy or nondairy (almond milk based, coconut milk, soymilk, etc.)
  • Coconut—coconut milk or cream (especially if frozen into ice cubes!), coconut butter, shredded coconut, coconut flour
  • Tofu—silken or soft, or firm/extra firm if finely chopped
  • Grains—rolled or quick cooking oats, cooked quinoa

7. Cauliflower Rice and Black Bean Burrito Bowls

  • Calories: 168
  • Fiber: 8 grams
  • Protein: 6 grams

This low-fat burrito bowl replaces starchy rice with cauliflower crumbles, so it's ideal if you're watching your carb intake. With only 168 calories per serving, this healthier, homemade version has fewer than half the calories — and 11 times less sodium — than Taco Bell's Veggie Power Menu Bowl. Even if you double the recipe for a more substantial meal, you're still clocking in way below the drive-thru option.

And though technically this burrito bowl doesn't count as "fast food," you can cook and serve it in 18 minutes flat.

Get the Cauliflower Rice and Black Bean Burrito Bowls recipe and nutrition info here.

So how much fiber do children need?

Kids&apos fiber needs vary with age (ranging from 19 grams a day for 1- to 3-year-olds up to 26 and 38 grams for teenage girls and boys, respectively). One easy rule of thumb is to simply add 10 to your child&aposs age. Do you have a 6-year-old? Aim for 16 grams each day.

Another simple solution, if tracking fiber grams isn&apost your MO, make sure your kids eat 5 servings of fruits and vegetables every day. At that amount, it&aposs quite likely they&aposll hit their fiber target.

But to help your children get the fiber they need, "you don&apost need to break out the bran cereal or prunes," says Jenna Helwig, food director for Parents magazine. "For many kids, fruit is the key. It&aposs usually very popular and often less suspect than whole grains and veggies. Besides prunes, other yummy options are raspberries, pears, pomegranate seeds and avocado (yup, a fruit!)."

30 High Fiber Foods for Babies and Toddlers

1. Oatmeal

Oatmeal is one of the easiest ways to increase the fiber in your little one’s diet. Even babies over 6 months can have oatmeal, and it with 4 grams of fiber in a cup of cooked oatmeal, it’s an excellent choice for school going kids too! Go for organic oatmeal to get added health benefits. Try these recipes with oats for your baby:

You can find many more healthy recipes in our list of oats recipes for babies and toddlers.

2. Whole Grain Cereal

Baby cereal is a big part of a baby’s diet for the first year, so make sure you choose a cereal that’s high in fiber. Brown rice cereal, barley cereal or oats cereal are all good options. You can also try these recipes:

You can also make many other dishes with baby cereal, for both babies and older kids.

3. Apples

Apples are what most Moms opt for as the first fruit to feed their babies. They’re naturally sweet, easy to digest and have 3.6 grams of fiber in a small apple. With loads of benefits, apples are an excellent choice, especially when fed with the peel on for older kids. For babies, you can try these recipes:

Older kids will enjoy these:

You can also check out our list of healthy apple recipes for babies under one.

4. Pears

Just like apples, pears are sweet juicy and rich in fiber. A medium pair provides 5.5 grams of fiber, provided it has its skin on. Pears are also easy to feed babies and are easy to digest. You can try these pear recipes for your baby:

Bananas – the most preferred way of sweetening baby food without sugar! A medium banana packs 3.1 grams of fiber, making it one of the easiest ways of increasing your child’s fiber intake. From babies to teens, a banana is the ideal travel snack too. Try out these banana recipes for your baby:

For older kids, you can try these:

All bananas have fiber, and raw Kerala bananas help babies gain weight too. Check out our list of healthy Kerala banana recipes.

6. Avocado

This creamy delicious fruit finds place in many recipes ranging from sweet to savory. It’s touted as a health food the world over and with good reason – half a cup of avocado has 5 full grams of fiber. Besides, they’re also rich in heart healthy fats. The creaminess of the fruit makes avocado ideal for babies, especially in recipes like avocado puree.

7. Mango

Mango, the king of fruits, is one of those things that kids readily eat, thanks to its juiciness and sweetness. But mango isn’t all about the taste, it’s got loads of fiber too, at nearly 3 grams a cup. While babies can munch on mango slices as finger food, you can also try these recipes:

Old kids will enjoy mango in these recipes:

For more recipe ideas, check out our list of healthy mango recipes for babies and kids.

8. Pineapple

The spiky tropical fruit can be fed to babies too! On their own pineapple slices make great teething rings, especially when they’re frozen. What’s more, a cup of pineapple chunks have 2.3 grams of fiber. Besides raw pineapple, you can also try these for your baby:

Older kids will enjoy an upside down pineapple cake as a healthy afternoon snack!

9. Prunes

Prunes are the number one natural remedy for constipation, and it’s understandable – with 3 grams of fiber in just quarter of a cup, this is a fiber super food! Even little babies can have prunes, both as prevention and treatment for constipation.

10. Nuts Powder

All kinds of nuts are rich sources of fiber and loads of other nutrients including healthy fats. However, nuts can prove to be a choking hazard for babies and young kids, so nuts powder is the best option. You can try either of these:

This powder can be mixed into any recipe – it’ll only taste more delicious!

11. Carrots

Carrots are the apples of vegetables they’re most babies’ first veggie! Not surprising, since carrots are rich in Vitamins A and C, and also have 2.9 grams of fiber in every half cup. Carrot sticks can also be steamed and offered as finger foods. Babies will love these carrot recipes:

Older children will enjoy these carrot recipes:

12. Beetroot

Beetroots are something many children will eat if presented well, since the color itself is so attractive. Not only that, beets are packed with iron, potassium and manganese, as well as a royal 3.8 g in a cup. Try out these beetroot recipes for babies:

For older kids, you can try these beetroot recipes:

13. Sweet potatoes

Potatoes may be popular, but many of us don’t realize that sweet potatoes are just as good, maybe even better! Along with Vitamins A and C, sweet potatoes provide us with 3.8 grams of fiber per medium sweet potato. The simplest way to feed this to babies is with a sweet potato puree. Older kids will enjoy these recipes:

14. Green Peas

Green peas are one of the most versatile vegetables available – you can easily add them to stews, soups, purees and much more! Green peas are a great source of protein, and half a cup of cooked green peas provides 4.4 grams of fiber. Babies can have peas in these recipes:

Older kids can enjoy green peas as part of these recipes:

15. Beans

Green beans are easily available, packed with nutrients and also a huge amount of fiber. Half a cup of beans contains a whopping 6-9 grams of fiber, making this a must have in your child’s diet. Babies will enjoy green beans in these recipes:

16. Leafy Greens

Leafy greens are always included as part of a healthy diet, and we know that they contain loads of vitamins and iron. But did you know that greens like spinach and turnip greens also contain lots of fiber? One cup of cooked spinach contains 4.3 grams of fiber, while a cup of cooked turnip greens contains a good 5 grams! You can give your baby spinach with these recipes:

Older kids will love seeing the beautiful green color in these recipes:

Don’t forget to check out our list of healthy spinach recipes for babies and kids.

17. Broccoli

Broccoli isn’t something most kids eat readily, but there are ways to get kids to like broccoli. And it’s worth the effort too, considering one cup of cooked broccoli contains 5.1 grams of fiber. Broccoli can be given to babies but may cause excess gas, so introduce slowly and in small quantities, with these recipes:

Older kids can try a broccoli mushroom soup. You can also check out our list on healthy broccoli recipes for babies and kids.

18. Yogurt

Yogurt isn’t exactly a high fiber food, but it deserves a place in this list because it contains probiotics and is crucial for a healthy gut and healthy digestion overall. Try these yogurt recipes for babies:

There are many ways to include yogurt in older kids’ food, like these recipes:

Flax seeds are available in most supermarkets these days and are incredibly versatile since they can be added to anything. What’s more, a tablespoon of flax seeds contains 3 grams of fiber. For little ones, you can grind flax seed at home and sprinkle over their cooked food or into batter or dough before cooking. You can also add it to smoothies and soups.

20. Millet

Our grandmothers probably knew a thing or two about fiber, which is probably why millet featured so much among our traditional dishes! A 100 gram serving of millet contains a big 9 grams of fiber! And since millet can be given to babies, there are many recipes you can try:

Older kids will love these recipes made with millet:

21. Berries

Berries are pretty, and that may be one reason kids love them! But berries are also high in fiber, with raspberries topping the list at 4 grams in every half cup. Blueberries have 1.8 grams per half cup and strawberries have 1.5 grams fiber for half a cup. Babies will love a strawberry banana puree, while kids will love these recipes:

You can also check out our list of healthy strawberry recipes for babies and kids.

(The foods in the list below are suitable for Children over One Year)

22. Whole-grain Bread

White bread is made with grain that has the bran removed, which means no fiber. However, whole grain bread includes the bran and has about 2 grams of fiber a slice. So a sandwich with two slices gives you 4 grams! Here are a few recipes to try with whole grain bread:

23. Whole-grain Pasta

Just like whole grain bread, now whole wheat pasta is also becoming increasingly available. Half a cup of cooked whole wheat pasta has 2 grams of fiber and what’s more, it is more filling than regular pasta. Combine with other high fiber veggies and you have a meal! Check out these pasta recipes for kids:

Besides pasta, you can also check out our range of 100% natural noodles made of whole grains and millet.

24. Brown Rice

White rice has the outer covering removed, which is why it is not as filling as brown rice. A cup of brown rice has a decent 3.5 grams of fiber, and goes great with all other ingredients from vegetables to chicken! Check out these brown rice recipes for kids:

25. Barley

Barley has got to be the Superman of high fiber foods. With an incredible 32 grams of fiber in a cup of hulled barley, it’ll easily help taking care of your fiber needs for the day! Barley can be used in many ways, as you’ll find in our list of barley recipes for babies and kids.

26. Whole Grain Cereal

Cereal is one of the easiest things to feed kids for breakfast. After all, the only thing you need to do is serve with some milk! However, store bought cereals are notorious for being high in sugar and low on fiber. You can easily fix this with homemade cereal, which has about 9 grams of fiber in a ½ cup serving. Here are some options to try:

27. Dried Beans

Dried beans tackle two common nutritional deficiencies in Indian kids – protein and fiber. Legumes like rajma and chana have 12-16 grams of fiber per serving, and they’re incredibly filling too! Here are some recipes you can try out with dried beans:

Remember, sprouting dried beans multiplies their benefits manifold, by making their nutrients more bio-available.

28. Pomegranate seeds

Pomegranate seeds look like little jewels, and they certainly are, in terms of nutrition! These little red seeds have 3 grams of fiber in just half a cup and kids love them because of that burst of sweetness they have. Babies can try a pomegranate juice, while kids can enjoy these recipes:

29. Corn

Corn is a popular dish with kids, probably because it is often associated with vacations and trips outside. It is one of those indulgences that are actually healthy! Half a cup of cooked corn has 1.8 grams of fiber. Here are some simple recipes to try with corn:

30. Nuts and Seeds

Almost all nuts and seeds are packed with fiber, and that’s great because you can switch things up with a different variety. Almonds have the most fiber, with over 3 grams in a single serving while peanuts have over 2 grams. If your child has nut allergies, you can try pumpkin seeds or sunflower seeds instead. Check out these recipes with nuts you can try:

Here are some recipes with seeds:

Tips for feeding Kids High Fiber Foods:

  • Switch your regular grain with whole grain, like replacing maida with atta, or white rice with brown rice
  • Make sure there is a fruit and vegetable at every meal
  • Opt for whole fruits instead of fruit juice
  • Add dry fruits powder or nuts powder to cooked dishes or into batter, dough or smoothies
  • Add fruit, nuts and seeds to yogurt, cereal or oatmeal
  • Add vegetables like lettuce to sandwiches
  • Ensure kids drink enough water along with high fiber foods

Add high fiber foods to the child’s diet gradually, increasing the quantity slowly. When introducing a new food for babies, always follow the 3-day rule. Too much fiber can cause bloating or gas as well as abdominal pain. When buying a food that claims to be high fiber, read the label carefully. Fiber is listed under ‘Total Carbohydrates’ as ‘Dietary Fiber’. A truly high fiber food should have at least 3 grams fiber per serving.

Please remember that the WHO recommends exclusive breastfeeding for the first six months, and there is no need of added fiber before that. If baby seems constipated during this time, it may help for the mother to eat some high fiber foods like prunes.