Most children do not get enough fiber.

Benefits of Fiber

• Prevents Constipation
• Controls Appetite
• Lowers Cholesterol
• Regulates Blood Sugar

Types of Fiber

Soluble fiber:

• Dissolves into a gel-like texture which helps slow down digestion and helps you feel full longer
• Found in cucumbers, blueberries, beans, and nuts

Insoluble fiber:

• Does not dissolve at all but adds bulk to stool to help food move through your digestive tract more quickly for healthy elimination
• Found in dark green leafy vegetables, green beans, celery, and carrots

Fruits and vegetables contain both soluble and insoluble fiber.

Fiber Requirements

• 1-3 years old: 15-20 grams a day
• 4-8 years old: 20-25 grams a day
• 9-18 years old: 25-30 grams a day

High-fiber foods have 5 or more grams of fiber per serving. Good sources of fiber provide 2.5 to 5 grams per serving.

Ideas to Add More Fiber to Your Child’s Diet

Breakfast

• Oatmeal
• Whole-grain cereals with 3 grams or more of fiber per serving
• Pancakes with whole-grain pancake mix
• Bran or whole-grain waffles
• Whole-wheat bagels or English muffins
• Top whole grain breakfast items with apples, oranges, berries, bananas, almonds, or flaxseed powder
• Smoothies with fruits, baby spinach, flaxseed powder, or chia seed powder

Lunch and Dinner

• Sandwiches and rolls with whole-grain bread
• Whole-grain pasta
• Wild or brown rice
• Beans (kidney, black, navy, and pinto)
• Salads with berries, almonds, chickpeas, artichoke hearts, and beans
• Whole-grain (corn or whole wheat) soft-taco shells or tortillas

Make gradual changes and set small weekly goals to add fiber-rich foods to your child’s diet.

If you would like more information about gastrointestinal (GI) digestive disorders and nutrition in children, please contact Dr. Mona Dave’s Frisco Office.