Increasing fiber in your childs diet (1471)

What is fiber?

Fiber comes from plant foods like fruits, vegetables, and grains. There are two types of fiber. People need both types every day.

• Insoluble fiber is not digested and helps move food and waste through your gut.  It is found in whole grain products and high fiber bran cereals.
• Soluble fiber soaks up wastes like a sponge. It is found in oatmeal, barley, apples, and carrots. 

Why is fiber so important?

• Fiber fills you up so you feel full longerHigh fiber foods contain vitamins and nutrients and are rich in antioxidants.
• Adding more fiber in the diet increases bowel function. This can increase the elimination of waste and fat (cholesterol) from the body.

What about fiber pills?

Pills and powders do not help you feel full. They may only contain a small amount of actual fiber. It is always best to get your fiber from whole foods. You will also benefit from the extra vitamins and minerals in high fiber foods.

How much fiber does my child need?

Use this formula to figure out how much fiber your child needs per day:

• Your chld’s age + 5 = grams of fiber needed per day.  Example:  Eric is 10 years old. The amount of fiber he needs every day is 10 (his age) plus 5. This means Eric needs a total of 15 grams of fiber per day.

Fiber Boosting Tips

Add fiber slowly to your diet over a few weeks. Adding too much fiber too quickly can cause gas, bloating, and cramps.

Read the food label when grocery shopping. High fiber foods have 5 grams of fiber or more per serving. The first ingredient on the food label should be whole grain or whole wheat.

Switch to whole grain breads, cereals and granola bars with at least 3 grams of dietary fiber per serving.

Add crushed bran cereal to baked goods like meatloaf, casseroles and cookies.  You can also use it as a topping on vegetables, casseroles or salads.

Offer  your child plenty of fluids every day.  This helps stools stay soft and pass easily.  Use this chart so that you know what your child needs each day:

Use this fiber chart to choose foods with fiber:

Cereals

1 to 2 grams per serving

• 1 cup Crispix®
• 1 cup Corn Flakes®
• 3/4 cup Honey Nut Cheerios®
• 1 cup Corn Chex®

3 to 4 grams per serving

• 1/4 cup Grape Nuts®
• 3/4 cup Kashi Heart-to-Heart®
• 11 Frosted Mini-Wheats®
• 1 cup Multigrain Cheerios®
• 3/4 cup Wheaties®
• 1 1/4 cup Kix®
• 1/2 cup old fashioned Quaker® oats
• 1 packet of instant Quaker oats low sugar variety pack

5 to 6 grams per serving 

• 3/4 cup Bran flakes; Raisin Bran® or Wheat Chex®
• 3/4 cup Crunchy Corn Bran®
• 3/4 cup Kashi Honey Sunshine®

Over 7 grams per serving

• 1/3 cup All Bran® or Bran Buds®
• 1/2 cup Fiber One®
• 1 1/4 cup Post Shredded Wheat 'n Bran®
• 1 packet Quaker High Fiber Instant Oatmeal

Grains, dried beans, nuts and peas

1 to 2 grams per serving

•  1 slice whole wheat bread; rye bread; pumpernickel bread
• 1, 6-inch size corn tortilla
• 4 squares graham crackers
• 1 serving Whole Grain Goldfish®1 Nutri-Grain™ Multi-grain waffle

3 to 4 grams per serving

•  1/2 cup whole wheat pasta
• 1 cup Brown rice
• 1 small Bran Muffin
• 6 Triscuit ® crackers
• 3 cups popcorn
• 1, 8-inch whole wheat tortilla
• 1 ounce nuts ¼ cup seeds

5 to 6 grams per serving
1/2 cup of each of the following foods:

• kidney beans; pinto beans; navy beans; vegetarian refried beans; baked beans; split peas; chickpeas; black-eyed peas; lentils
  
  

Vegetables

Raw vegetables are best. You may need to grate, grind, or chop vegetables to reduce the risk of choking.

1 to 2 grams per serving

• ½ cup of each food: greens (cooked collard, turnip or mustard greens); broccoli; corn; cauliflower; spinach (cooked); cabbage (cooked); carrots (raw); beets; squash; green beans
• 1 cup spinach (raw)
• 1 medium size tomato

3 to 4 grams per serving

• 1/2 cup of each: green peas; Brussels sprouts
• 1 medium sweet potato (Yam) with skin; potato with skin
• 1 small ear corn-on-the-cob

8 to 9 grams per serving

• 1/2 cup: lima beans
• 1 cup acorn squash 

Fruits

Any fresh fruit is good. Try to have your child eat fruit with the edible skin on it (be sure to wash the fruit first). The outer peel has the most fiber.

1 to 2 grams per serving

•  1 medium size banana (ripe), kiwi fruit, nectarine, peach, plum
• 1/4 cup raisins
• 1 cup pineapple
• 15 pieces grapes

3 grams per serving

• 1 medium size apple with skin or orange
• 1 cup blueberries or  strawberries

4 to 5 grams per serving

•  1 medium pear
• 10 halves dried apricots
• 6 to 8 pieces prunes or figs

8 grams per serving

• 1 cup raspberries

Other Helpful teaching sheets

#1553 – High Fiber Recipes