Colorful fiber-rich potatoes, beans, carrots and radishes in a market stall.


One of the key elements to making sure your child’s body is performing at its best is incorporating natural fiber into his or her diet.

Fiber plays a role in supporting a healthy digestive system, and getting the proper amount is believed to reduce the risk of digestive disorders, certain cancers, diabetes, heart disease and obesity. Foods with a high fiber content should contain at least five grams of fiber per serving according to the World Health Organization[1].

Here are some simple switches you can make to increase the fiber in your child’s diet[2]:

Whole Grain or Whole Wheat Bread
If your kids prefer softer bread, try baking your own. To make sure it’s fiber-rich, use whole wheat flour and add ground flaxseed or chia seeds for an extra dose of fiber.

Whole Grain or Whole Wheat Pasta
Replace white pasta with whole grain or whole wheat pasta in your favorite recipes. If your kids prefer the taste of white pasta, add vegetables like peas or carrots to pasta for an extra fiber boost. Or, use protein- and fiber-rich quinoa as a pasta alternative.

Look for words like bran, whole wheat or granola. Avoid white processed cereals, and add fruit for extra flavor and fiber.

Fresh Fruit and Vegetables
Choose fresh instead of canned fruit. Most of the fiber is in fruit with skin, like berries, peaches, grapes or pears. Peas, broccoli and potatoes (with the skin on) are some of the most fiber-rich vegetables.

Beans and Legumes
Use black beans as a protein-rich alternative to meat in your child’s favorite foods.

  1. Shetty, P., Nishidal, C., Uauy, R., & Kumanyika, S. (2004). The Joint WHO/FAO Expert Consultation on Diet, Nutrition and the Prevention of Chronic Diseases: Process, Product and Policy Implications. Retrieved January 24, 2014.
  2. American Dietetic Association. Nutrition Guidance for Healthy Children Aged 2 to 11 Years. J Am Diet Assoc. 2008;108:1038-1047.
Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your physician about any healthcare questions you may have, especially before trying a new medication, diet, fitness program, or approach to healthcare issues.
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