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Fiber and Your Child

Few kids would say they crave a good fiber-rich meal. Although the thought of fiber might bring gags and groans from kids, many appetizing foods are actually great sources of fiber — from fruits to whole-grain cereals. And kids are probably eating them without even knowing it.

Not just for the senior-citizen crowd, foods with fiber are beneficial because they're filling and, therefore, discourage overeating — even though fiber itself adds no calories. Plus, when combined with adequate fluid intake, high-fiber fare helps move food through the digestive system and may protect against gut cancers and constipation. It may also lower LDL cholesterol ("bad" cholesterol) as well as help prevent diabetes and heart disease.

Figuring Out Fiber

Listed on food labels under total carbohydrates, dietary fiber is found in plant foods like fruits, vegetables, and grains. Some of the best sources are:

  • whole-grain breads and cereals
  • apples
  • oranges
  • bananas
  • berries
  • prunes
  • pears
  • green peas
  • legumes (dried beans, split peas, lentils, etc.)
  • artichokes
  • almonds

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. Here's how some fiber-friendly foods stack up:

  • ½ cup (118 milliliters) of cooked beans (kidney, white, black, pinto, lima) (6.2-9.6 grams of fiber)
  • 1 medium baked sweet potato with peel (3.8 grams)
  • 1 whole-wheat English muffin (4.4 grams)
  • ½ cup (118 milliliters) of cooked green peas (4.4 grams)
  • 1 medium pear with skin (5.5 grams)
  • ½ cup (118 milliliters) of raspberries (4 grams)
  • 1 medium baked potato with skin (3 grams)
  • 1/3 cup (79 milliliters) of bran cereal (9.1 grams)
  • 1 ounce (28 grams) of almonds (3.5 grams)
  • 1 small apple with skin (3.6 grams)
  • ¼ cup (59 milliliters) of dried figs (3.7 grams)
  • ½ cup (118 milliliters) of edamame (3.8 grams)
  • 1 medium orange (3.1 grams)
  • 1 medium banana (3.1 grams)
  • ½ cup (118 milliliters) canned sauerkraut (3.4 grams)

Toddlers age 1-3 years should get 19 grams of fiber each day and children 4-8 years should get 25 grams of fiber a day. Older boys age 9-13 years should get 31 grams and teen boys age 14-18 years should get 38 grams per day. Older girls and teens should get 26 grams of fiber a day.

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