Weave Fiber Into Kids' Diets

Are your kids getting enough fiber? Most American children don’t. Here’s what you can do about it in your own family.

Why fiber?

Fiber helps move waste more efficiently through kids' digestive systems, easing or preventing constipation. It also offers many long-term benefits and may decrease risk of heart disease, type 2 diabetes and obesity.

How much fiber does your child need?

The total number of fiber grams your child should consume each day varies by the amount of calories consumed. The 2005 Dietary Guidelines for Americans recommends 14 grams of dietary fiber for every 1000 calories taken in. For example, a child age 4 to 8 years would require about 25 grams of fiber a day (based on an intake of about 1,800 calories), whereas the recommended fiber intake for a female teen age 14 to18 years would be 29 grams (based on an intake of about 2,100 calories) and for a male teen age 14 to 18 would be about 38 grams of fiber a day (based on an intake of about 2,700 calories). A child’s recommended calorie intake will vary based on age, sex, and level of physical activity.

You don't need a lot more fiber to make a difference. In fact, it's better not to add a lot of high-fiber foods at once. Too much can cause bloating and gas. And as you add fiber, make sure your children drink plenty of water.

Fiber sources:

• fruits

• vegetables

• whole-grain bread, cereal or rice

• beans

• nuts