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High Fiber Diet

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Fiber is an important part of a healthy diet. It improves bowel regularity, reduces risk of heart disease, and helps to maintain blood sugar. Dietary fiber is found in fruits, vegetables and grains. Fiber supplements made from plants also have health benefits. Your child should only use fiber supplements as recommended by his/her doctor. The fiber goal intake for children by age is listed below.

Goal for Fiber Intake
Children 2-3 years14-19 gm/day
Children 4-8 years19-23 gm/day
Males 9-13 years25-31 gm/day
Females 9-13 years23-28 gm/day
Males 14-18 years31-34gm/day
Females 14-18 years23-26 gm/day
*Based on the Dietary Reference Intakes 1999-2001 and 2005 Dietary Guidelines for Americans of 14 gm/1000 calories.

  • When increasing your child's fiber intake, seek the advice of a registered dietitian or pediatrician.
  • Replace some of the current foods your child eats with foods rich in fiber. Do not simply add high fiber foods to your child’s current diet. Your child should eat a variety of foods.
  • Increase fiber gradually to avoid excess bloating.
  • Your child will need to drink additional fluid; 4 cups of fluid per day for younger children, 6-8 cups/day for older children and adolescents. If your child does not drink enough fluid while eating a high fiber diet he/she may become constipated.
  • Always read labels to compare and choose foods with higher fiber content per serving.

The following list provides some ideas for food you can add into your child's diet to increase the fiber. Although not all fruits and vegetables are listed, most provide 1-4 grams of fiber per serving and will help you meet the goals of a high fiber diet.

High Fiber Foods

Cereals (1 oz)
Raisin Bran® - 8gm
Kashi® - 8gm
All Bran® - 13gm
Fiber One® - 14gm
Cracklin’ Oat Bran® - 6gm
Frosted Mini Wheats® - 6gm
Oatmeal - 4gm
Beans (1/2 cup)
baked beans - 8gm
lentils - 7-9gm
white beans - 6-8gm
navy beans - 6-8gm
kidney beans - 6-8gm
lima beans - 5gm
pinto beans - 6-8gm
refried beans - 5-6gm
Miscellaneous (1 oz)
nuts - 2gm
seeds - 2-3gm
whole wheat bread - 3 gm
popcorn - 3-5gm
hummus - 2gm
wheat germ - 2-3gm
peanut butter - 2gm (2 Tablespoons)
Fruits (½ cup or 1 medium)
blackberries - 3-4gm
raspberries - 4gm
dates - 3gm
apricots - 2gm
blueberries - 2gm
apple - 3gm
nectarine - 2gm
pear - 4gm
strawberries - 2 gm
prunes - 3-4gm
raisins - 2gm
Vegetables (½ cup or 1 medium)
corn - 2gm
carrots - 2gm
peas - 2gm
baked potato - 4-5gm
spinach - 2gm
broccoli tops - 2gm
sweet potato - 3-4gm
  • Whole wheat flour can be added when baking to increase fiber in foods prepared at home.
  • Choose breakfast cereals and bread with 3 or more grams of fiber per serving.

CAUTION: Hard fruits and vegetables, nuts, peanut butter, grapes, and popcorn are a choking hazard for children less than 3 years.

Disclaimer: This information is not intended to substitute or replace the professional medical advice you receive from your child's physician. The content provided on this page is for informational purposes only, and was not designed to diagnose or treat a health problem or disease. Please consult your child's physician with any questions or concerns you may have regarding a medical condition.

Reviewed: 08/06

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