The Importance of Fiber Intake – Not Just for Grown-Ups
Key Takeaways:
- Children require a significant intake of fiber, with recommendations varying based on age; 19 grams for ages 1-3, 25 grams for ages 4-8, and 26-38 grams for ages 9-18.
- A simple mnemonic from the American Academy of Pediatrics suggests ensuring children consume at least 5 servings of fruits and vegetables daily, alongside other fiber-rich foods.
- When purchasing packaged food, those with 5 or more grams of fiber per serving are “excellent” sources, and those with at least 3 grams are “good” sources.
- Whole grains offer better nutritional benefits compared to refined counterparts, with different varieties providing varying amounts of fiber.
- Small adjustments, like retaining edible peels and avoiding overcooking, can increase fiber intake. In addition, substituting portions of proteins and starchy vegetables with legumes, such as beans, peas, and lentils, can boost fiber while providing vital nutrients.
Most of us are aware of the crucial role fiber plays in maintaining overall health. It aids in digestion, makes meals more satisfying, and regularizes bowel movements. However, what might come off as a surprise to some is that children, too, need their adequate share of fiber for all the same reasons.
Understanding the Essential Fiber Requirement
According to the U.S. Institute of Medicine, it’s essential to monitor fiber intake from early stages of life, and adolescents require almost equivalent quantity of fiber as adults. Here’s a quick reference to gauge how much fiber children need according to their age:
Ages 1-3: 19 grams of fiber per day.
Ages 4-8: 25 grams per day.
Ages 9-13: 26 grams per day for girls and 31 grams for boys.
Ages 14-18: 26 grams for girls and 38 grams for boys.
Mnemonic Tip to Remember: Consider the number 5
The American Academy of Pediatrics suggests an easy way to remember daily fiber intake for kids. Make sure they consume at least 5 servings of fruits and vegetables every day. Supplement this with other fiber-rich food items, including whole grains.
Evaluating Fiber Content in Packaged Foods
The nutrition panel notes on packaged food items can act as a guide to make fiber-rich choices. If the food package claims to be a good source of fiber, you can confirm it by checking the amount that’s listed under carbohydrates. Food items with 5 or more grams per serving qualify as “excellent” sources, while those with at least 3 grams are considered “good” sources.
Whole Grains: A Healthier Choice
Whole grains undoubtedly offer better nutritional gains compared to their refined counterparts. However, the amount of fiber varies across different whole grain varieties. For example, whole-grain wheat is richer in fiber compared to whole-grain brown rice and oats. So, make sure to examine the labels carefully.
Introducing New Grains
Experimenting with new grains like bulgur, buckwheat, cornmeal, and wild rice can introduce a variety and make meals more interesting, while adding to the fiber content.
Little Adjustments Yield Great Benefits
Retaining edible peels on fruits and veggies increases fiber intake. Overcooking, which destroys fiber, should be avoided. High-fiber snacks can include dried fruits, pumpkin and sunflower seeds, and homemade popcorn. Protein and starchy veggies like potatoes can be partially replaced with legumes such as beans, peas, and lentils. These are high in fiber, vitamins, minerals, and provide plant-based proteins without the saturated fats found in meat.
Encouraging kids to follow a fiber-rich diet early in their life paves the way for them to maintain this healthy habit into their adulthood.
Additional Resources
For more information, the U.S. Food and Drug Administration provides a helpful video with tips on getting kids to eat more fiber.
