Fiber is the indigestible part of plant foods that helps promote good health. While your child does not need to consume as much fiber as you do, she should be eating plenty of nutritious foods rich in this nutrient. Dietary fiber needs to be a part of your child's daily diet; offering her a variety of fiber-rich foods throughout the day is the best way to ensure that she gets as much as she needs.
Fiber
Many children do not get the amount of fiber they need for good health. Your child needs plenty of fiber in his daily diet because it has the potential to reduce his risk of constipation. Fiber also fills your child up, satisfying hunger, and, as a result, may discourage overeating so that he is able to maintain a healthy weight. Additionally, over his lifetime, a high-fiber diet may reduce your child's risk of colon cancer, diabetes and heart disease. It may help him maintain healthy cholesterol levels, too.
Daily Recommendations
If your child is between the ages of 3 and 5, she should consume 19 g of fiber each day as part of a well-balanced diet. If your child is older, she will need to consume 25 g of fiber per day until she reaches her 18th birthday. Boys between the ages of 9 and 13 require 31 g of fiber per day. Boys between the ages of 14 and 19 need 38 g of fiber on a daily basis.
Food Sources
Many of the foods your child already enjoys may be healthy sources of fiber. Fruits and vegetables all contain some fiber, but top sources include bananas, apples, oranges, pears, raspberries and green peas. Baked sweet potatoes, whole grain bread, pasta, breakfast cereal, brown rice, beans, popcorn and nuts all supply healthy amounts of fiber, as well.
Suggestions
If your child does not get enough fiber in his diet, begin making changes gradually while he adjusts. Switch from white bread and pasta to whole grain versions. Offer your child whole wheat crackers and tortillas to help boost his fiber intake, as well. Top his bowl of breakfast cereal with fresh raspberries or banana slices. Top apple slices with peanut butter or sprinkle sliced almonds on a fruit salad.
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