fiber options for children

Got Fiber? Strategies to Get Your Kids their Fiber

Are you feeding your child low fiber, carb rich food that is leading to constipation? Daily bowel movements are key to your child's health.  This chart shows fiber needs for children and teens.  Instead of counting fiber grams, making sure you get enough fiber into your child can be easy if you choose some of the right foods.

 Age                                Recommended Grams of Fiber

1 - 3                                19

4 - 8                                25

9 - 18 (female)                26

8 - 13 (male)                   31

14 - 18 (male)                 38


Think of fiber as a way to keep things moving along in a healthy way so your child can feel good, focus in school and experience better digestion.  Fiber comes in two forms: soluble and insoluble.  Soluble fiber turns into a gel like substance when it comes into contact with liquid. It's the kind of fiber that helps with cholesterol and blood sugar control.  Insoluble fiber doesn't dissolve in water but instead assists in moving our food through our digestive tract.  We will give you a list of kid friendly foods that are high in fiber.  Check out our recipe blogs to get ideas on how to prepare some of our recommendations.

First, skip peeling fruit for your child.  Apples, pears and peaches are all fiber rich foods if they are consumed with their peels. Cutting them in smaller bite sized pieces or into wedges can make them easier for your child to enjoy.  Another way to get them down is to throw them in your blender and make apple sauce or a smoothie.

Berries have an excellent fiber count and they make a bowel of yogurt even better. Especially raspberries. Yogurt is also a good source of fiber and gives your child probiotics that can assist in improved digestion.

Vegetables like broccoli, peas, carrots, avocados, brussel sprouts and avocado deliver plenty of fiber.

Beans like black beans, kidney beans, pinto beans, lentils, black eyed peas and butter beans all have plenty of fiber to add to your child's menu. We like taco soup, burritos and chile.  Even some beans served with turkey sausage or tacos can get your child plenty of fiber.

Whole grain breads and whole grain cereals give your child fiber too. The whole grain part delivers the fiber while the more processed white breads don't. Quinoa is one of the best grain choices if you are looking for a high fiber, protein rich food without gluten. Five grams of fiber is packed in one cup of cooked quinoa on average.

How about a baked potato bar?  Sweet potato or white, the skin on the crispy, delicious baked potatoes gives your child some extra fiber. Allowing your child to add some toppings like broccoli, chives or sour cream to a white potato and raisins or Irish butter to a sweet potato can make them feel like they have a choice in their food selection. Stick with organic since these are in the ground for awhile.

Flaxseed meal, chia seeds and hemp seeds can all be added to a smoothie, cereal or yogurt to get a little extra fiber boost. If your child is one of those kids who refuses to eat what you put in front of him or her, take a look at our fiber options.

Source: coursework




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