GETTING children to eat more fibre could be as simple as making sure your child is hungry, changing how an apple is served, offering alongside foods they like and encouraging curiosity around food, according to a Loughborough University expert.
Dr Clare Holley, a senior lecturer in psychology, who researches children's eating behaviour, says parents should focus on making fibre-rich foods like fruit and vegetables familiar and enjoyable rather than pressuring children to eat them.
Fibre is essential for healthy digestion, helping food move through the gut and preventing constipation. Certain types also feed beneficial gut bacteria, which play an important role in supporting overall health.
Good sources include fruit and vegetables, beans, lentils, chickpeas, oats, wholegrain bread, cereals, nuts and seeds.
But encouraging children to choose these foods over familiar packaged snacks can be challenging.
Dr Holley explained that packaged snacks are often more appealing because they taste and feel the same every time, while fresh foods can be unpredictable.
An apple might be sweet or sour, crisp or soft, while a packet of crisps generally offers a consistent experience.
She says parents can make fibre-rich foods more appealing by:
- Offering food when children are hungry: After school can be a good opportunity to introduce something different.
- Changing the presentation: Try apple slices instead of a whole apple, peel some of the skin or offer fruit with peanut butter, cheese or another familiar accompaniment.
- Making food fun: Let children explore new foods through touching, smelling, licking or playing games with them, without expecting them to eat everything.
- Giving children choices: Allow them to choose between carrot sticks or rounds, different dips or which vegetables to buy.
- Avoiding pressure and bribes: Promising pudding in exchange for eating broccoli can reinforce the idea that vegetables are unpleasant.
- Leading by example: Eat fruit and vegetables with children and show curiosity about trying unfamiliar foods.
Dr Holley said: “I always say to parents, try to focus on the process rather than the outcome.
“If your child is interested in looking at an apple, that's a win – not the ultimate goal, but in that moment, it's a win.”
She also warns against secretly hiding ingredients in the favourite meals of particularly selective eaters, as discovering the change could cause them to reject foods they previously trusted.
“The key is patience, repeated exposure and celebrating small achievements.
“You take the pressure away, you open up curiosity and interest, and you've got a child who's well on their way to trying that vegetable.”
Dr Holley discussed the advice on the Netmums Family Food Made Easy podcast alongside dietitian Nichola Ludlam-Raine.
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