Fiber in a Kid's Diet

Fiber is a type of complex carbohydrate that your body cannot physically digest. You may have heard that fiber is an important part of your kid's diet, but it may not be entirely clear as to why. Fiber has unique characteristics that allow it to perform several different functions, and thus provide different benefits, in your child's body.

Fiber Benefits

One of the most immediate benefits of fiber in a kid's diet is its role in keeping the bowels moving. Fiber allows fecal matter to move through the digestive system smoothly and helps prevent constipation. Foods that are high in fiber are usually low in fat and calories as well, so consuming high-fiber foods can help with weight management.

The fiber in a child's diet also has long-term benefits. High-fiber diets can help keep blood sugar levels steady, which reduces the risk of developing type 2 diabetes. High-fiber diets also help decrease low-density lipoprotein cholesterol levels and can reduce the risk of developing heart disease in the future.

Food Sources

The best sources of fiber in the diet are whole grain breads, bran cereals, oatmeal, beans, peas and almonds. Various fruits, such as apples, pears, prunes, bananas and berries, are also excellent sources of fiber. One-half cup of navy beans contains 9.5 g of fiber, whereas one whole-wheat English muffin contains 4.4 g of fiber, according to Kids Health. Oranges and bananas provide 3 g of fiber per medium-size fruit.

Fiber Recommendations

The recommendations for fiber in a kid's diet are based on age. To determine how many grams of fiber a child needs, you add 5 to the child's age. For example, a 9-year-old would need 14 g of fiber daily because 9 plus 5 equals 14. An 11-year-old should consume 16 g of fiber per day, because 11 plus 5 equals 16.

It is important to note that this fiber calculation is used for children only. Fiber needs for individuals over the age of 14 are determined by calorie intake or age and sex.

Considerations

When trying to determine if a packaged food is a good source of fiber, it is helpful to understand how to interpret the nutritional label. If a food contains fiber, the specific amount will be listed under the total carbohydrates heading. According to Kids Health, a food that contains 5 g of fiber or more per serving is classified as a high-fiber food. Foods that contain 2.5 to 4.9 g of fiber per serving are classified as a good source of fiber. When choosing packaged carbohydrates, such as breads, cereals and pasta, try to choose options that are high-fiber or good sources of fiber.