How Much Fiber Should The Average 15 Year Old Have?

Many adolescents eat diets heavy in fast food, carbohydrates and fat, and low in fiber. Unfortunately, these nutritional habits are increasing the rates of obesity and high cholesterol in adolescents, with nearly one out of five teenagers facing these chronic health problems. Many teenagers would benefit from revamping their diets, starting with increasing fruits, vegetables and whole grains. Know how much fiber a 15-year-old should have each day and how to work fiber into a teenager's nutrition plan.

Fiber

High-fiber foods allow you to feel full on fewer calories than other types of foods, and if you eat a diet high in fiber, you are less likely to become overweight or obese. Fiber, the part of plant-based foods that is left undigested by your intestines, occurs in two forms: insoluble and soluble. Insoluble fiber increases the bulk of your stools to prevent constipation and promote healthy bowel movements. Soluble fiber binds with water in your intestines and works to reduce your risk of high cholesterol. High cholesterol, a problem that used to be seen exclusively in adults, is now faced by one in five teenagers, increasing their risk of heart disease.

Recommended Daily Amount

The American Heart Association recommends that girls between the ages of 14 and 18 years consume 29 g of fiber each day. Adolescent boys between the ages of 14 and 18 should consume 38 g of fiber daily. While commercial fiber supplements are available, teenagers should obtain their recommended amounts of fiber from foods rather than supplements. High-fiber food sources, such as fruits, vegetables, beans, nuts and whole grains, provide essential vitamins and nutrients that growing teens need for good health. In addition to lacking vitamins and nutrients, fiber supplements can cause constipation if you do not drink enough water.

Sources

In order to get enough dietary fiber, you should include fruits, vegetables, whole grains, beans or nuts with each meal or snack. A bowl of oatmeal with a medium banana for breakfast provides a total of 7 grams of fiber. A cup of strawberries for a snack provides 3.3 g, and a sandwich on 2 slices of whole grain bread provides nearly 4 more g of fiber. A dinner of whole wheat spaghetti plus a sauce made with tomato paste provides 17 g of fiber. A cup of lentils or black beans served in a hearty soup provides at least 15 g of protein, plus the fiber of the other vegetables in the soup.

Tips

Many high-fiber foods lend themselves to recipes that teenagers enjoy. Substitute whole grain pasta and breads as often as possible. Snack on popcorn for a fun, whole grain snack. Use oatmeal as a crumble over baked fruit, or as a binder in meatloaf or meatballs. Keep sliced vegetables and washed fruit available in the refrigerator for easy snacking. Pack your lunch for school, if possible, and include a whole-grain wrap with shredded carrots or broccoli slaw and sliced raw vegetables with a spicy bean dip.