Natural Sources of Fiber for Children
Fiber is an essential part of a healthy diet for all of us, including children. Yet the fiber intakes of most American children are lower than what’s recommended by the American Academy of Pediatrics (AAP). The recommended daily fiber intake for kids is:
Age Fiber (grams)
1 – 3 19 g
4 – 8 25 g
9 – 13 (boys) 31 g
9 – 13 (girls) 26 g
14 – 18 (boys) 38 g
14 – 18 (girls) 26 g
Why children need fiber
Foods with fiber are more filling and discourage overeating. Fiber also helps move food through the digestive system, preventing constipation. In addition, there is some research to suggest that fiber can help lower bad cholesterol, as well as prevent diabetes and heart disease later in life. Luckily, there are plenty of natural ways to incorporate fiber into your child’s diet on a daily basis.
Soluble vs. insoluble
Fiber is classified into two types: soluble fiber, which dissolves in water and may form a gel, and insoluble fiber, which does not dissolve in water. Most plant-based foods contain both kinds of fiber. Foods that are high in soluble fiber include dried beans, oats, oat bran, rice bran, barley, citrus fruits, apples, strawberries, peas, and potatoes. Foods that are rich in insoluble fiber include wheat bran, whole grains, cereals, seeds, and the skins of many fruits and vegetables.
In general, a high-fiber food has 5 grams or more of fiber per serving, and a good source of fiber is one that provides 2.5 to 4.9 grams per serving. Foods that have 5 grams or more of fiber include:
Barley
Navy Beans
Baked Beans
Split Peas
Lentils
Wheat Flour
Oat Bran
Dates
Refried Beans
Raspberries
Asian Pears
Green Peas
Couscous
Prunes
Spinach
Spaghetti and Meatballs
Artichokes
Brussels sprouts
Shredded Wheat Cereal
Broccoli
Pears
Raisins
Sources:
- Tufts University School of Medicine
- Dietary fiber for children: how much?
National Fiber Council - Hungry Kids: Fill them Up with High-Fiber Foods.
USDA National Nutrient Database for Standard Reference - Nutrient Lists.
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