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Fiber Facts
Why Children Need Fiber, Not Fast Food
By Crystal Patriarche
How does this translate into servings? Children should get about six servings a day of fiber from starches, cereal, bread or grains in addition to three to seven fruits and vegetables a day, says Ross. And children should get both kinds of fiber, she adds.
Insoluble fiber is found in whole grain breads, nuts and seeds. Corn, popcorn and pasta are good sources of insoluble fiber. These foods travel through the digestive system faster and prevent c
Soluble fiber is mostly found in fruits and vegetables, especially citrus fruits, apples, apricots, oats and barley, and dried beans like kidney or pinto beans.
When it comes to making sure your kids are getting fiber, whole grain is important because that is where the fiber comes from. "Just because bread comes in a brown wrapping, does not mean it is whole grain," says Dr. Ross. "Whole grain has to be the first ingredient. If it says wheat flour or enriched wheat flour, that means white flour so the germ and bran has been milled out, taking away the fiber."
The more refined or processed the food, the less fiber there is left, she says. For instance, there is a difference between apples and applesauce. There is more fiber in the apple because it hasn't been processed.
Other good sources of fiber include prunes, vegetables, bran cereals such as Raisin Bran and Bran Chex, beans such as baked or refried, bean soups like split pea and lentil navy bean, and high fiber crackers such as Bran Crisps.
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Sneaking Fiber Into Your Child's Diet
Dr. Ross recommends leaving the skin on apples when eating them or leaving the skin on potatoes when you mash them, because of the added benefit of the fiber in the skin. When kids are snacking, try to give them whole grain crackers or graham crackers, apple slices, nuts or sunflower seeds instead of cookies and candy. Celery sticks with peanut butter or raw veggies are good, and most kids will eat more raw veggies than cooked, especially if they have something to dip them into.
Quick tips for adding fiber to a meal:
- Serve oatmeal with raisins in it.
- Add fruit to cereal.
- Add dried beans to salad.
- Serve chili.
- Have watermelon for dessert.
- Serve baked apples.
- Try different kinds of fruits and veggies in order to find one kids like.
- Make fruit smoothies. You'll find lots of great smoothie recipes here!
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