Dietary fiber is an essential component of a healthy diet. It provides many physical benefits and has been found to lower cholesterol, reduce weight and improve bowel and intestinal health. While kids don't need to consume as much dietary fiber as adults, it's still important for them to have some fiber in their diets. In addition to eating whole grains, beans and other vegetables, kids can improve their daily fiber intake with corn.
Dietary Fiber in Corn
Corn products are not always as high in dietary fiber as baked goods and cereals made with wheat, but corn can provide a child with some fiber content. A cup of corn flakes, for example, contains 0.7 grams of dietary fiber, which is 0.1 grams more than a slice of white bread, but a full gram less than a slice of whole wheat bread. A cup of cooked yellow corn kernels contains 3.9 grams of dietary fiber, roughly equivalent to a cup of cooked brown rice. The fiber in corn is important because it offers a balance of of soluble and insoluble fiber. Foods that contain added corn bran are especially valuable because corn bran is a good source of insoluble fiber, which softens stools and promotes bowel regularity.
Kids' Dietary Fiber Needs
While children do need fiber in their diets, avoid feeding kids large amounts of high-fiber food, because too much can fill them up and discourage them from eating foods that will fill other nutritional needs. According to the Linus Pauling Institute, children 1 to 3 years old only need about 19 grams of dietary fiber per day, while kids between 4 and 8 need about 25 grams per day. As children get older, boys need slightly more dietary fiber than girls. Boys between 9 and 13 need about 31 grams of dietary fiber a day, while girls of the same age only need about 26 grams. Since corn contains other nutrients such as vitamin C, potassium, manganese and pantothenic acid, it provides a good means for kids to meet their fiber needs while also getting other vitamins.
Corn as a Gluten-Free Fiber Alternative
Corn is a good option for parents seeking gluten-free fiber alternatives for kids who have celiac disease or other wheat sensitivities. If your child is unable to eat wheat, supplement with corn tortillas, bread made with whole grain cornmeal and fresh corn. The corn alone may not provide enough fiber, so be sure to serve your child a wide variety of foods rich in dietary fiber. Other high-fiber choices include beans and legumes, brown rice, fruits and vegetables.
Making Corn Kid-Friendly
Even if you know the fiber in corn is good for your children, as with many healthy foods, actually getting it into them can be tricky. Luckily, corn can be prepared in a number of ways that may appeal to kids. Many kids enjoy the novelty of corn on the cob, which is a great way for them to eat whole corn kernels. You can add corn to kid-friendly dishes such as chili, burritos, soup and stew. If all else fails, serve your kids a bowl of lightly seasoned popcorn. One cup of popped corn contains a full gram of dietary fiber.
References
- Colorado State University Extension: Dietary Fiber
- Family Education: Fiber Facts: What Is Fiber Anyway?
- University of Arizona, College of Agriculture and Life Sciences, Cooperative Extension: Dietary Fiber
- Linus Pauling Institute at Oregon State University: Fiber
- University of Maine Cooperative Extension Publications: Sweet Corn
- High-Fiber Health.com: A Gluten Free Diet, and All the Fiber you Need
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