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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:


Navy Beans

Baked Beans

Split Peas


Wheat Flour

Oat Bran


Refried Beans


Asian Pears

Green Peas




Spaghetti and Meatballs


Brussels sprouts

Shredded Wheat Cereal





  • 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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