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Most people, including kids, do not get enough fiber every day. This lack of fiber can leave kids struggling in the bathroom when it comes to doing their number two. Not being able to poop regularly or straining when doing the poop can lead to discomfort and tummy aches in kids. Some times just adding a natural fiber supplement to a kid's diet is all it takes to help kids avoid constipation. Sure you make sure that your kids eat plenty of fruits and veggies as well as whole grains but that still does not amount to the needed fiber that kids need daily.
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The problem that I have with my older kids is getting them to take a daily fiber supplement as they don't realize that they need it. I don't even know if they have potty problems as it is not cool to discuss poop with your mom. So I have no idea if my boys who are 11 and 13 are able to do the number two without any problems. The younger one does fart a lot which can be an indicator of potty problems but he never complains of a stomach ache. The older one is a picky eater and does not like fruits and veggies.
This mom has to be sneaky
So I know that my boys could benefit by taking my favorite pink fiber supplement but that would involve me sneaking some Regular Girl into their oatmeal or glass of milk. The boys would not even notice if I added a scoop of this tasteless fiber supplement to their food as it adds no taste or texture. The problem is they eat breakfast before I am up and if they saw me adding the prebiotic fiber supplement to their food, they would not eat it as they think only hippy moms take supplements. So I have learned that the best way to get fiber into my boys is with delicious recipes that they will eat for breakfast. As long as it tastes good, my boys will have no clue that they are loaded with fiber. My recipe for delicious high fiber granola bars is at the end of this post after some amazing parent advice for helping your kids be regular and avoid constipation.
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Fiber is good for kids
You need up to 38 grams of fiber daily. Most of us get just 10 to 15 grams.
Most people think that fiber is for old people or people who are constipated. Or people think that fiber will have them on the potty all day. Then there are the people, like my husband who thinks that fiber will give you gas, the runs or diarrhea. So they avoid fiber as they don't want to be embarrassed with farting or inconvenienced with having to poop as work or school. If you are eating the right amount or types of fiber, that will not happen. Pooping every day, even several times a day is normal as long as your poop looks ok. Want to teach your kids about poop without having to say anything that will embarrass them? Then click HERE to print a handy poop chart that you can hang in the bathroom. Make sure to scroll all the way to the bottom of the page to get the poop chart. Here is one of several facts that are on this chart that even includes photos so kids and adults can understand if they are getting enough fiber.
How often should I be going #2?
People are often confused
about regularity. Follow the 3-3
rule: You should go no more
then three times a day, and
no less than once every three
days. Ideally, you should poop
something like type 3 or 4 on
the chart, daily.
Regular Girl is made for kids
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The name Regular Girl may make you think that it is a fiber supplement for girls but it is an amazing supplement for everyone, even guys. This prebiotic fiber was formulated for women by a woman nutritionist and dietitian but can be used by anyone who wants to get their digestive system and pooping on track for a comfortable and healthy day. I discovered several years ago that this amazing natural supplement, when taken first thing in the morning, can help you get your number two done before you head out the door for the day. That is a huge benefit for kids as they usually don't have enough time at school to use the bathroom or are embarrassed to poop at school. This fiber supplement is safe for kids and will not cause them to have gas or diarrhea. It is usually the lack of fiber that causes stomach discomfort. Regular Girl is an excellent source of fiber, delivering 5 grams of clinically proven soluble fiber per serving and delivers true regularity without excess gas or bloating.
Regular Girl Prebiotic Fiber has:
No dairy, soy, sugar, salt, wheat, eggs, artificial flavors or other potential allergens.
No taste, odor or grit. Mix with your favorite beverage or add to smoothies, cereals and more.
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If you are able to add Regular Girl to your child's breakfast that is awesome but if your kid refuses to try this natural fiber supplement then you need to be creative. This tasteless powder mixes well into oatmeal, peanut butter, smoothies, milk, juice, and even is great in recipes like no-bake granola bars. I don't recommend baking with Regular Girl as heat can decrease the active probiotics.
Fiber also helps your body fill satisfied so you will eat less and foods with fiber can help you burn more fat! Click HERE to see 10 healthy foods that help with fat burning
These delicious No-Bake High Fiber Breakfast Granola Bars taste better than the store-bought fiber bars and don't make kids fart. My boys love those high fiber packaged brownies but they sure do make them pass way too much gas. My boys think farting is funny but this mom does not! So I make them delicious granola bars that are healthy for breakfast and so easy to make. These high fiber bars are easy for my boys to grab for a quick breakfast and have natural fiber ingredients in them, unlike the store-bought fiber bars. These delicious breakfast bars are also made with plant-based ingredients so they are dairy-free and great for a vegan diet. The wholesome bars even have protein in them from the creamy peanut butter and all the nuts and seeds. You can use different nuts or substitute raisins for the dried cranberries. You can even add chocolate chips to the granola bars. Make sure to let the bars set for an hour before slicing. I like to wrap the bars in wax paper so my boys can grab one every day for breakfast or pack in their lunch. These delicious bars also are great for after-school snacks. I got the idea for these healthy granola bars from the Regular Girl recipe website so if you need more inspiration for ways to use Regular Girl in recipes, there are many delicious recipes.
If you liked this recipe, be sure to Pin It on Pinterest!
Check out some other healthy after school snacks that kids will eat!
My no-bake high fiber breakfast bars are so delicious that kids will love them. The creamy peanut butter and maple syrup add such an awesome sweet flavor to them, that I just had to lick the spoon after I melted them in the microwave.
Make sure to thoroughly mix the melted peanut butter and maple syrup into the dry ingredients. The dry ingredients, except the chocolate chips, are loaded with healthy fiber. The addition of Regular Girl adds not only some additional fiber but also some gut-healthy probiotics. So these granola bars will also help kids digestive system and immunity.
Making flaxseed meal is so easy!
Flaxseed Meal has a mild, nutty flavor and contains a wealth of omega-3 fatty acids. I like to buy whole flaxseeds for my smoothie as I think they stay fresher longer. So my high-speed mixer grinds them up as flaxseed needs to ground up for your body to absorb the nutrients. So when using flaxseeds in recipes, it is best to use a flaxseed meal. Since I only had whole flaxseeds, I used my coffee grinder to make the flaxseed into a flaxseed meal.
To help the parchment paper not shift, add a couple of drops of water to the pan before laying down the paper
After mixing the wet ingredients into the dry ingredients, it is time to press it into a 9X13 baking dish that is lined with parchment paper. To help the parchment paper not shift, add a couple of drops of water to the baking dish before laying down the paper. That way the paper stays put and makes it easier to press the mix into. Make sure to firmly press the granola bar mix into the baking dish. You can use a spoon or clean hands. I find that pressing the mixture with your hands helps them to form better in bars. If you don't like the idea of using your hands, then lay another piece of parchment paper over it before pressing. The better you press the mixture means they will not fall apart. The addition of the chocolate chips will also help the bars stay together.
Peanut butter and chocolate are so good together
After the breakfast bar mixture has set in the fridge for a least an hour, it is time to slice them into individual bars. I like to cut my bars into long rectangles but squares also work. To make the bars easier for the kids to grab for breakfast or to pack into their lunches, wrap the fiber bars in wax paper or plastic wrap. You can also place the fiber granola bars into small containers. It is best to store the breakfast bars in the fridge as that will help them stay together. These granola bars are soft and moist with lots of sweet flavors. The peanut butter and chocolate just blend so well together. If your kids are not fond of cranberries or pumpkin seeds, then use another nut and raisins. You can even make them without the chocolate chips. To reduce the sugar content, you can use a sugar-free maple syrup. I like to use a maple syrup that is made from monk-fruit. I use a zero-calorie monk fruit blend in my cookies all the time and my family can't tell the difference from regular sugar. I used this delicious low-glycemic natural sweetener in my favorite Christmas sugar cookie recipe the other day and they were so delicious.
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No-Bake High Fiber Breakfast Granola Bar
Yield: 20-24
These delicious No-Bake High Fiber Breakfast Granola Bars taste better than the store-bought fiber bars and don't make kids fart.
ingredients:
- 3 cups regular oats
- 2 cups roasted sunflower seeds, unsalted
- 1 cup ground flaxseed
- 1 cup roasted pepitas (pumpkin seeds without the shell)
- 1 ½ cups dried cranberries
- 1 cup dark vegan chocolate chips, optional
- 1 teaspoon sea salt
- 4 packets Regular Girl prebiotic soluble fiber and probiotic blend
- 1 ½ cups creamy peanut butter
- 1 ½ cups maple syrup
instructions:
How to cook No-Bake High Fiber Breakfast Granola Bar
- Line a 9-by-13-inch baking pan with parchment paper, overlapping the edges of the pan.
- Combine oats, almonds, flaxseed, pepitas, cranberries, salt, pumpkin pie spice and Regular Girl in a large mixing bowl.
- In a microwave-safe bowl, combine peanut butter and maple syrup. Place in microwave and cook 1 ½ to 2 minutes, or until mixture is a thin, pourable consistency.
- Add peanut butter mixture to dry ingredients and mix together until well combined. Place mixture in prepared pan.
- Place in refrigerator for 1 hour to set, then cut into bars.
