22/05/2024
Fiber Isn’t Just for Grown-Ups
Most adults don’t get enough fiber in their diet. But if kids aren’t eating right, it can be a real challenge for them, too.
Fiber keeps the digestive tract healthy and strong. Foods that are good sources of fiber are usually rich in vitamins, minerals, and other nutrients. A diet rich in nutrients and fiber reduces the risk of obesity and can give a child a health advantage throughout life.
Here are a couple of easy ways to check your child’s fiber intake:
• Five A Day. The simplest way to ensure your child is getting plenty of fiber is making sure they eat five servings of fruits and vegetables each day. If they consistently get foods that are good sources of fiber, it isn’t really necessary to keep track of fiber intake.
• Add Five. If it is more helpful to keep track of numbers, just add five to your child’s age for a minimum fiber target. For example, an 8-year-old would need about 13 grams of fiber each day. Add five for a minimum and 10 for a healthy target range. A 5-year-old should get between 10 and 15 grams per day.
Fiber rich foods include:
• Vegetables—spinach, broccoli, Brussels sprouts, green beans, and sweet potatoes
• Fruit—raspberries, blackberries, apples, pears, oranges, bananas, guava, and kiwi
• Beans/Peas—lentils, pinto beans, lima beans, chickpeas, and green peas
• Nuts/Seeds—almonds, pistachios, sunflower seeds, pecans, and pumpkin seeds
• Whole-grain breads and cereals
Check for fiber content on the label of your food. Dietary fiber is a nutrient listed under “Total Carbohydrates” on a Nutrition Facts panel. A good source of fiber will contain at least three grams of fiber per serving.
If you don’t have a Nutrition Facts label, you can look up the fiber content of your food here:
https://ndb.nal.usda.gov/ndb/nutrients/index
America Academy of Pediatrics
https://healthychildren.org/
