Fiber
A variety of childhood health problems have been linked to low fiber consumption, including type 2 diabetes, obesity, and constipation. A high fiber diet may help, but it is important to note the differences between soluble and insoluble fiber in order to use them to your child’s advantage.
The slow passage of soluble fiber through the digestive system allows more time for food to be absorbed. This makes you feel fuller and prevents overeating. Soluble fiber helps to lower cholesterol and maintain steady blood sugar as well.
Fiber Dietary Requirements
| Gender/Age | Fiber (grams) |
|---|---|
| 1 – 3 years | 19 |
| 4 – 8 years | 25 |
| 9 – 13 years Female | 26 |
| 9-13 years Male | 31 |
| 14 – 18 years Female | 29 |
| 14 – 18 years Male | 38 |
Foods with Fiber
| Fruits | Serving size | Total fiber (grams) |
| Raspberries | 1 cup | 8.0 |
| Pear, with skin | 1 medium | 5.5 |
| Apple, with skin | 1 medium | 4.4 |
| Banana | 1 medium | 3.1 |
| Orange | 1 medium | 3.1 |
| Strawberries (halves) | 1 cup | 3.0 |
| Figs, dried | 2 medium | 1.6 |
| Raisins | 1 ounce (60 raisins) | 1.0 |
| Vegetables | Serving size | Total fiber (grams)* |
| Artichoke, cooked | 1 medium | 10.3 |
| Sweet corn, cooked | 1 cup | 4.0 |
| Potato, with skin, baked | 1 small | 3.0 |
| Tomato paste | 1/4 cup | 2.7 |
| Carrot, raw | 1 medium | 1.7 |
| Green peas, cooked | 1 cup | 8.8 |
| Broccoli, boiled | 1 cup | 5.1 |
| Turnip greens, boiled | 1 cup | 5.0 |
| Brussels sprouts, cooked | 1 cup | 4.1 |
| Legumes, nuts and seeds | Serving size | Total fiber (grams) |
| Split peas, cooked | 1 cup | 16.3 |
| Lentils, cooked | 1 cup | 15.6 |
| Black beans, cooked | 1 cup | 15.0 |
| Lima beans, cooked | 1 cup | 13.2 |
| Baked beans, cooked | 1 cup | 10.4 |
| Sunflower seeds | 1/4 cup | 3.9 |
| Almonds | 1 oz (23 nuts) | 3.5 |
| Pistachio nuts | 1 oz (49 nuts) | 2.9 |
| Pecans | 1 oz (19 halves) | 2.7 |
| Grains, cereal & pasta | Serving size | Total fiber (grams) |
| Spaghetti, whole-wheat, cooked | 1 cup | 6.3 |
| Barley, pearled, cooked | 1 cup | 6.0 |
| Bran flakes | 3/4 cup | 5.3 |
| Oat bran muffin | 1 medium | 5.2 |
| Oatmeal, instant, cooked | 1 cup | 4.0 |
| Popcorn, air-popped | 3 cups | 3.5 |
| Brown rice, cooked | 1 cup | 3.5 |
| Bread, rye | 1 slice | 1.9 |
| Bread, whole-wheat or multigrain | 1 slice | 1.9 |