Few kids would say they crave a good fiber-rich meal. Although the thought of fiber might bring gags and groans from kids, many appetizing foods are actually great sources of fiber — from fruits to whole-grain cereals.
Foods with fiber are not just for the senior-citizen crowd. They're beneficial to everyone because they're filling, which helps discourage overeating — even though fiber itself adds no calories. Along with adequate fluid intake, fiber helps move food through the digestive system and can help relieve and prevent constipation. It also may lower LDL cholesterol ("bad" cholesterol) and help prevent diabetes and heart disease.
Dietary fiber is found in plant foods like fruits, vegetables, and grains. In packaged foods, the amount of fiber per serving is listed on food labels under total carbohydrates.
Some of the best fiber sources are:
A high-fiber food has 5 grams or more of fiber per serving; a good source of fiber is one that provides 2.5 to 4.9 grams per serving. Here's how some fiber-friendly foods stack up:
Here are some creative, fun, and tasty ways to incorporate more fiber-rich foods into your family's diet:
Lunch and Dinner
Snacks and Treats
Make gradual changes that will add up to a diet that's higher in fiber over time. And keep offering a variety of foods that are good sources of fiber — fruits like pears and berries; vegetables like spinach and green peas; lentils and kidney, white, or black beans; and whole-grain breakfast cereals and breads. Kids will get the fiber they need, and you'll set the tone for a lifetime of healthy eating.
Reviewed by: Mary L. Gavin, MD
Date reviewed: September 2014
|Academy of Nutrition and Dietetics Offering nutrition information, resources, and access to registered dietitians.|
|ChooseMyPlate.gov ChooseMyPlate.gov provides practical information on how to follow the U.S. government's Dietary Guidelines for Americans. It includes resources and tools to help families lead healthier lives.|
|First Aid: Constipation Constipation is when a child has fewer bowel movements than usual. Prevent or ease constipation with the three Fs: fluid, fiber, and fitness.|
|Go, Slow, and Whoa! A Kid's Guide to Eating Right Want to eat healthier? It's easy when you learn the difference between Go, Slow, and Whoa foods!|
|Food Labels Look at any packaged food and you'll see the food label. This nutrition facts label gives the lowdown on everything from calories to cholesterol. Read more about food labels.|
|Healthy Food Shopping What you put in the grocery cart can affect your child's health and attitude toward nutritious food.|
|Figuring Out Food Labels Find out how to make healthy food choices for your family by reading food labels.|
|Your Child's Weight "What's the right weight for my child?" is one of the most common questions parents have. It seems like a simple one, but it's not always easy to answer.|
|Smart Supermarket Shopping You don't need to be a dietitian to figure out how to make healthy food choices. Before grabbing a shopping cart and heading for the aisles, read this article to make grocery shopping a snap.|
|Organic and Other Environmentally Friendly Foods You've probably noticed the increased quantity and variety of organic foods available in regular grocery stores. Are organic foods healthier and safer? How do they taste?|
|Why Is Whole-Grain Bread Healthier Than White Bread? Find out what the experts have to say.|
|Belly Pain Ugh. Bellyaches. Find out what causes tummy trouble in this article for kids.|
|Word! Fiber Foods with fiber are really good for you and your bowels!|
|Digestive System Most people think digestion begins when you first put food in your mouth. But the digestive process actually starts even before the food hits your taste buds.|
|Digestive System The digestive process starts even before the first bite of food. Find out more about the digestive system and how our bodies break down and absorb the food we eat.|
|Constipation Constipation is a very common problem among kids, and it usually occurs because a child's diet doesn't include enough fluids and fiber. In most cases, simple changes can help kids go.|
|Are Your Bowels Moving? Did you know moving your bowels means to go poop? Find out more in this article about number 2!|
|Constipation Constipation is a very common problem that usually happens because a person's diet doesn't include enough fluids and fiber. In most cases, making simple changes can help you feel better.|
|Constipation If you aren't pooping like usual, you could be constipated.|
|Fiber Some of the best and most delicious foods have loads of fiber. Find out how to get your fill of fiber without sacrificing good taste!|
What to expect when coming to Akron Children's
For healthcare providers and nurses
Residency & Fellowships, Medical Students, Nursing and Allied Health
For prospective employees and career-seekers
Our online community that provides inspirational stories and helpful information.