Eating a diet rich in fiber can help decrease the risk of cardiovascular disease, cancer, diabetes and obesity. But how much fiber do kids need? And how do you get them to eat it?
The American Dietetic Association recommends nine to 25 grams of fiber daily for ages 1 to 8 and 25 to 31 grams for ages 9 to 18. The American Heart Association recommends that both children and adults consume 14 grams of fiber per 1,000 calories consumed.
The best strategy for ramping up fiber in a child’s diet may rest with parents setting an example—and watching what lands in the grocery cart.
Provide whole wheat and whole grain choices right from the beginning, during the toddler years, says Marsha Rohan, RD, of the Village Health Clubs & Spas in Phoenix. “Don’t do white bread. Don’t even have it in the house,” she says.
Better choices include whole-wheat bread and whole-grain wraps, pizza dough, pasta, pita breads and English muffins. Non-sugar cereals offer a quick and healthy choice in the morning. Try shredded wheat with fruit, a yogurt parfait with fruit or a few spoonfuls of a high-fiber cereal (like Fiber One) on top of oatmeal. Send trail mix snacks—mini shredded wheat squares, raisins or dried cranberries, slivered almonds or peanuts—in backpacks.
Food manufacturers are beginning to supplement some products with added fiber, but it’s better to look for high-fiber foods that kids already like to eat, says Kim Hohol, RD, CDE, a certified diabetes educator for CIGNA Healthcare.
For snacks, Hohol recommends air-popped popcorn seasoned with garlic powder or other spices. Add fruit to cake recipes or chop vegetables very finely and add them to soups and casseroles. Sometimes, if a food is camouflaged a bit, kids “aren’t as likely to fuss,” she says.
Parents need to be patient with kids who turn up their noses at new foods, says Maria Escobar, RD, pediatric dietitian at St. Joseph’s Hospital and Medical Center. “Just keep trying. It takes kids at least 10 times to be introduced to a new food to start to accept it.”
As you start adding fiber to your child’s diet, make sure you also encourage your child to drink extra water, advises nutritionist Denise Baar of Scottsdale. Increasing fiber without adequate fluids may cause symptoms of constipation like gas and bloating.
High-fiber smoothie.
High-fiber zucchini bread.
