Fiber is an important nutrient that most children, any many adults, do not get enough of each day. As parents, you do your best to feed your family healthy foods, but may wonder if you’re choosing good sources of fiber.
Fortunately, helping your child eat more fiber doesn't have to mean counting grams or overhauling your family's diet. Small changes can add up and make a big difference for your child's health.
Here's what parents should know about fiber, including how much children need, why it matters and easy ways to add more fiber-rich foods to everyday meals.
How much fiber do children need?
Fiber recommendations vary based on a child's age, size and energy needs. But there are a couple of simple rules that can help.
Two basic rules to help your child get enough fiber:
- Eat 5: A simple way to make sure your children are getting enough fiber is by making healthy food choices. If your children are eating at least 5 servings of fruits and vegetables each day along with other foods that are good sources of fiber, there is really no need to count fiber grams.
- Add 5: If you find it helpful to keep track of numbers, you can add 5 to your child's age. For example:
- A 5-year-old needs about 10 grams of fiber per day.
- An 8-year-old needs about 13 grams per day.
- A 10-year-old needs about 15 grams per day.
As children get older, they can gradually work toward the general adult recommendation of about 25 grams of fiber daily.
Why is fiber so important?
Fiber helps make us full and keeps things moving in the digestive tract. A diet that includes good sources of fiber can help prevent constipation (see more on this below) These foods also are good sources of nutrients and vitamins that may help reduce the risk of heart disease, certain types of cancer and obesity.
Good sources of fiber include:
Simple ways to add more fiber
Getting more fiber into your child's diet doesn't have to be complicated. In fact, some of the easiest strategies involve foods you're probably already serving.
Remember: children often need to try a new food many times before they accept it. If broccoli isn't a hit today, don't give up. Keep offering it occasionally, and try other vegetables too.
Start the day with a fiber-rich breakfast
It's important to start each day with a healthy breakfast. Breakfast gives children energy to carry through an active morning. Studies have shown that children who don't eat breakfast have trouble staying alert and concentrating during the first hours at school.
Try these breakfast ideas:
Choose whole-grain cereals with at least 3 grams of fiber per serving and less than 10 to 12 grams of sugar.
Add berries, sliced bananas or other fruit to cereal.
Stir fruit into oatmeal.
Make a breakfast wrap with a whole-wheat tortilla and vegetables.
Serve whole-grain toast with nut butter and fruit.
Give favorite foods a fiber boost
A few simple additions can increase fiber without much effort.
Consider:
Topping salads with nuts or fruit
Mixing fruit and nuts into plain yogurt
Sprinkling high-fiber cereal on yogurt
Adding fruit to frozen yogurt
Making a trail mix with raisins, whole-grain cereal and nuts for an on-the-go snack
Choose whole grains for often
One of the simplest ways to increase fiber is by swapping refined grains for whole grains.
Look for:
A good goal is to make at least half of the grains your family eats whole grains.
Bring on the beans
Beans and peas belong to two food groups. They can be counted as a vegetable or a protein. As a vegetable, they are sources of dietary fiber and nutrients such as folate and potassium. As a plant protein, they are sources of zinc and iron.
Beans and peas can be a main or side dish and added to soups or salads. They are low cost and add lots of nutrition, texture and taste!
Tips to help kids eat more vegetables
Keep precut, raw vegetables like carrots, celery, broccoli and bell pepper strips on hand for a snack. A little dip or salad dressing on the side might make the veggies more appealing.
Add vegetables to pizza, salads, soup and sauces.
You can also sneak extra vegetables into foods your child already enjoys, such as pizza, pasta sauce, soups and casseroles.
How to read a nutrition facts label for fiber
When you’re shopping, the Nutrition Facts label can help you compare products and find foods that are higher in fiber.
Look for dietary fiber
On the Nutrition Facts label, fiber is listed as Dietary Fiber under Total Carbohydrate.
Know what the numbers mean
Check the ingredients list
If you're looking for whole grains, don't rely on front-of-package claims alone.
Look for ingredients such as:
Whole wheat
Brown rice
Bulgur
Buckwheat
Oatmeal
Whole-grain cornmeal
Whole oats
Whole rye
Wild rice
Keep in mind that not all whole grains contain the same amount of fiber, and fiber content can vary from brand to brand.
Key takeaways for parents
Helping your child get enough fiber can start with offering a variety of fruits, vegetables, beans, nuts and whole grains throughout the week.
Over time, these choices can support healthy digestion, help prevent constipation and provide important nutrients that help children grow strong and healthy.
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