Kids and Dietary Fiber
Consuming a variety of fiber types – such as those found in fruits, vegetables, and whole grains – is most beneficial to general health. Recommended dietary fiber intake for adults generally ranges between 20 to 35 grams per day.
Soluble fiber is readily fermented; beneficial bacteria in the colon break down carbohydrates. A byproduct is gas that can stimulate colonic muscles and help soften stool. However, in some people this can cause discomfort. Adding fiber gradually and slowly over time may eliminate the discomfort. Common sources of soluble fiber include citrus fruits, flaxseeds, and legumes.
Soluble fiber dissolves in liquid and insoluble fiber absorbs liquid. Fruits and vegetables are 80-90% water by weight; cooked grains are 70-85% water. Insoluble fiber can absorb up to 15 times its weight in water as it moves through the digestive tract. Examples of insoluble fiber include cellulose (found in legumes, seeds, root vegetables, and vegetables in the cabbage family) wheat bran, and corn bran. It is important to consume adequate amounts of liquids along with fiber, particularly with products containing dry fiber such as supplements or dry cereals.
Children and Fiber
Children benefit from a balance of fiber in their diet. Their requirements are less than for adults. For children, older than 2 years, the American Dietetic Association (ADA) reports a formula for determining recommended fiber intake – a child's age plus five equals the grams of dietary fiber he or she should eat daily. Good sources are fruits, vegetables, and whole grains. As with anyone increasing dietary fiber, it is important to drink extra liquids such as water, or milk.
For infants and children under the age of 2 years no recommended daily dietary fiber intakes have been established. Studies are needed before desirable levels can be recognized. The ADA suggests introducing a variety of fruits, vegetables, and easily digested cereals, along with adequate fluid levels, as solid foods are introduced into the child's diet.
Sampling of dietary fiber content of foods (appx. g/serving)
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VEGETABLES
|
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| Food |
Serving Size
|
Grams of Fiber
|
| Beans (navy), cooked |
1/2 cup
|
9.5
|
| Beans (pinto, black), cooked |
1/2 cup
|
7.7
|
| Chickpeas (garbanzo beans), cooked |
1/2 cup
|
6.2
|
| Lentils, cooked |
1/2 cup
|
7.8
|
| Potato (with skin), baked |
1 potato
|
4.4
|
| Peas (frozen), cooked |
1/2 cup
|
4.4
|
| Mixed Veggies (frozen), cooked |
1/2 cup
|
4.0
|
| Soybeans, cooked |
1/2 cup
|
3.8
|
| Broccoli, cooked |
1/2 cup
|
2.5
|
| Carrots, cooked |
1/2 cup
|
2.3
|
| Carrots, raw |
1 carrot
|
2.0
|
| Green beans, cooked |
1/2 cup
|
2.0
|
| Sweet corn (on the cob), cooked |
1 ear
|
1.8
|
| Vegetable soup (Progresso™) |
1 cup
|
1.4
|
| Lettuce (romaine), raw |
1 cup
|
1.2
|
| Lettuce (green leaf), raw |
1 cup
|
0.7
|
| Celery, raw |
1 stalk
|
0.6
|
|
FRUITS
|
||
| Raspberries (sweetened), frozen |
1/2 cup
|
5.5
|
| Pears, raw |
1 pear
|
5.1
|
| Raspberries, raw |
1/2 cup
|
4.0
|
| Blackberries, raw |
1/2 cup
|
3.8
|
| Apples (with skin), raw |
1 apple
|
3.3
|
| Oranges, raw |
1 orange
|
3.1
|
| Bananas, raw |
1 banana
|
3.1
|
| Raisins (1 miniature box), seedless |
14 g
|
0.6
|
| Pears, canned in syrup |
1/2 cup
|
2.2
|
| Grapefruit (pink and red), raw |
1/2 grapefruit
|
2.0
|
| Grapefruit (white), raw |
1/2 grapefruit
|
1.3
|
| Orange juice (unsweetened), frozen concentrate |
6-fl-oz can
|
1.7
|
| Applesauce (sweetened), canned |
1/2 cup
|
1.5
|
|
GRAINS
|
||
| Barley (pearled), cooked |
1/2 cup
|
3.0
|
| Oat bran, cooked |
1/2 cup
|
2.8
|
| Rice (brown), cooked |
1/2 cup
|
1.7
|
| Rice (white, long-grained), instant |
1/2 cup
|
0.5
|
| Bagels |
4" bagel
|
2.0
|
| Bread, whole-wheat, rye |
1 slice
|
1.9
|
| Spaghetti, cooked |
1/2 cup
|
1.7
|
| Bread, raisin |
1 slice
|
1.1
|
|
CEREALS (Includes brand names)
|
||
| Kellogg's All-Bran |
1/2 cup
|
8.8
|
| Kellogg's Raisin Bran |
1/2 cup
|
3.6
|
| Wheatena, cooked with water |
1/2 cup
|
3.3
|
| Shredded wheat, plain no sugar |
2 biscuits
|
5.5
|
| Quaker Oats, honey and raisins |
1/2 cup
|
4.2
|
| Quaker Low fat Natural Granola with Raisins |
1/2 cup
|
2.8
|
| Quaker Instant Oatmeal, apples and cinnamon, with boiling water |
1 packet
|
2.7
|
| Kellogg's Frosted Mini-Wheats |
1/2 cup
|
2.5
|
| General Mills Raisin Nut Bran, Total Raisin Bran |
1/2 cup
|
2.5
|
| General Mills Cheerios |
1/2 cup
|
1.8
|
| General Mills Wheaties |
1/2 cup
|
1.5
|
| General Mills Lucky Charms |
1/2 cup
|
0.7
|
| Kellogg's Frosted Flakes |
1/2 cup
|
0.7
|
| Kellogg's Apple Jacks |
1/2 cup
|
0.5
|
| General Mills Golden Grahams |
1/2 cup
|
0.6
|
| General Mills Trix |
1/2 cup
|
0.4
|
| Kellogg's Fruit Loops, Cocoa Krispies |
1/2 cup
|
0.4
|
| Kellogg's Special K, Corn Flakes |
1/2 cup
|
0.3
|
| Quaker Cap'n Crunch |
1/2 cup
|
0.3
|
| General Mills Rice Chex |
1/2 cup
|
0.1
|
|
OTHER
|
||
| Soup, bean with ham (canned) |
1 cup
|
11.2
|
| Pasta with meatballs, tomato sauce, canned |
1 cup
|
6.8
|
| Soup, Progresso Classic Lentil™, canned |
1 cup
|
5.6
|
| Baked pork and beans (canned) |
1/2 cup
|
5.0
|
| French fried potatoes, fast food |
1 medium
|
4.7
|
| Mixed nuts, dry roasted with peanuts and salt |
1 oz
|
2.6
|
| Peanuts, dry roated with salt |
appx 28 (1 oz)
|
2.3
|
| Chocolate Milk |
1 cup
|
2.0
|
| Tortilla chip snacks |
1 oz
|
1.8
|
| Cheese pizza, regular crust, frozen |
1 serving
|
1.4
|
| Potato chip snacks, plain, salted |
1 oz
|
1.3
|
| Macoroni and cheese, canned |
1/2 cup
|
0.6
|
| Kellogg's Nutri Grain™ Cereal Bar snack, fruit |
1 bar
|
0.8
|
| Kellogg's Pop Tarts™, frosted chocolate fudge |
1 pastry
|
0.6
|
Source: USDA National Nutrient Database for StandardReference, Release 17