Fiberenparentshttps://kidshealth.org/EN/images/headers/Fiber_enHD_1.jpgMany appetizing foods are also good sources of fiber - from fruits to whole-grain cereals. Here are ways to help kids get more fiber in their everyday diets.fiber, getting enough fiber, eating fiber, eating high-fiber foods, high fiber, high-fiber, high-fiber foods, high in fiber, good sources of fiber, foods that are high in fiber, whole grains, whole-grain foods, breads, bread, cereal, cereals, fruits, fruit, legumes, beans, lentils, soy, artichokes, almonds, bran, whole wheat, whole-wheat, dietary guidelines, food guide pyramid, food guide, pyramid, how much fiber does my child need, how much fiber should my child be getting, fiber intake, increasing fiber, increasing fiber intake01/20/200509/10/201909/10/2019Mary L. Gavin, MD09/09/20191bcc5253-1f4c-4764-bc84-066073c8a79fhttps://kidshealth.org/ws/RadyChildrens/en/parents/fiber.html/<h3>What Is Fiber?</h3> <p>Fiber is a type of <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/carbohydrate.html/">carbohydrate</a> that the body doesn't <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/digestive.html/">digest</a> (break down). Dietary fiber is found in plant foods like fruits, vegetables, whole grains, and beans.</p> <p>Fiber can be soluble or insoluble:</p> <ul class="kh_longline_list"> <li><strong>Soluble fiber</strong> dissolves in water. It helps lower <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/cholesterol.html/">cholesterol</a> and improve blood sugar control.</li> <li><strong>Insoluble fiber</strong> does not dissolve in water. It helps with <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/constipation.html/">constipation</a>.</li> </ul> <p>Both kinds of fiber are important parts of a healthy diet.</p> <h3>What Are the Benefits of Fiber?</h3> <p>A diet high in fiber:</p> <ul> <li>helps prevent or relieve constipation</li> <li>increases feelings of fullness, which may help with weight control</li> <li>lowers cholesterol</li> <li>helps prevent heart disease and <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/center/diabetes-center.html/">diabetes</a></li> <li>may lower the chances of getting some types of cancer</li> </ul> <h3>How Much Fiber Do Kids Need?</h3> <p>One way to estimate how much fiber your child needs is to take your child's age and add 5 or 10 to it. For example:</p> <ul class="kh_longline_list"> <li>A 5-year-old should get about 10&ndash;15 grams (g) of fiber every day.</li> <li>A 10-year old should get 15&ndash;20 grams (g) of fiber a day.</li> <li>A 15-year-old should get 20&ndash;25 grams (g) of fiber a day.</li> </ul> <h3>What Are Good Sources of Fiber?</h3> <p>Foods that are naturally high in fiber, include:</p> <ul> <li>whole grains, such as 100% whole-wheat bread, brown rice, and oatmeal</li> <li>cooked dried beans, such as black beans, lentils, and split peas</li> <li>fruit and vegetables</li> <li>nuts and seeds</li> </ul> <p>It is best for kids to get their fiber directly from foods rather than from pills or other supplements. Foods have nutrients and vitamins that are important for health. If your doctor recommends that your child take a fiber supplement, give it as directed.</p> <h3>Making Fiber Part of Your Family's Diet</h3> <p>Here are some tips to get more fiber in your family's diet:</p> <ul class="kh_longline_list"> <li>Read <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/food-labels.html/">nutrition labels</a> to find out how much fiber is in foods. Choose foods with 3 grams of fiber or more.</li> <li>Choose whole grains instead of refined grains. For example, try brown rice instead of white rice, or whole-grain pasta instead of regular pasta.</li> <li>Choose whole fruit instead of juice.</li> <li>Include fruit and vegetables with every meal. Aim for 5 or more servings of fruits and vegetables a day.</li> </ul> <p>To add more fiber to meals and snacks:</p> <ul class="kh_longline_list"> <li>Top yogurt, cereal, or oatmeal with fruit and nuts.</li> <li>Put veggies, like lettuce, tomato, or avocado, on sandwiches.</li> <li>Add beans to soups and salads.</li> <li>Add bran to baked goods.</li> <li>Offer air-popped popcorn, whole-grain crackers, fruit, or vegetables as healthy snack options.</li> </ul> <h3>What Else Should I Know?</h3> <ul class="kh_longline_list"> <li>Add fiber to the diet slowly over a few weeks. Adding too much fiber too quickly can cause bloating, gas, and/or cramps.</li> <li>Kids should drink plenty of water, which helps move fiber through the intestines.</li> </ul> <p>Talk to your doctor if your child has diarrhea, constipation, belly pain, or if you have questions or concerns about your family's diet.</p>FibraLa fibra son aquellos hidratos de carbono que nuestros cuerpos no pueden digerir (o descomponer). Se encuentra en los alimentos de origen vegetal: frutas, verduras, hortalizas, cereales y legumbres. https://kidshealth.org/ws/RadyChildrens/es/parents/fiber-esp.html/5cb56385-e18c-45bb-8759-3d862cc9b5ff
ConstipationConstipation 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.https://kidshealth.org/ws/RadyChildrens/en/teens/constipation.html/081f841e-c4c9-493e-a8df-160a60905046
Digestive SystemThe 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.https://kidshealth.org/ws/RadyChildrens/en/parents/digestive.html/f2005e0d-6586-4e09-94e7-65388be2bb40
FiberSome of the best and most delicious foods have loads of fiber. Find out how to get your fill of fiber!https://kidshealth.org/ws/RadyChildrens/en/teens/fiber.html/a5716fac-058e-4be8-8fec-12c3a6468ccb
Figuring Out Food LabelsFind out how to make healthy food choices for your family by reading food labels.https://kidshealth.org/ws/RadyChildrens/en/parents/food-labels.html/9401fbd6-52f0-4a25-ab3e-56c1794d3350
First Aid: ConstipationConstipation is when a child has fewer bowel movements than usual. Ease constipation with the three Fs: fluid, fiber, and fitness.https://kidshealth.org/ws/RadyChildrens/en/parents/constipation-sheet.html/9a791385-08b0-46c8-9e76-e0076a9891a4
Food LabelsLook 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.https://kidshealth.org/ws/RadyChildrens/en/teens/food-labels.html/9fd21fc8-7da9-499f-a517-dcacb9624e24
Go, Slow, and Whoa! A Kid's Guide to Eating RightWant to eat healthier? It's easy when you learn the difference between Go, Slow, and Whoa foods!https://kidshealth.org/ws/RadyChildrens/en/kids/go-slow-whoa.html/4c5268e5-9901-4987-a37b-5c919be1fb2b
Healthy Food ShoppingWhat you put in the grocery cart can affect your child's health and attitude toward nutritious food.https://kidshealth.org/ws/RadyChildrens/en/parents/food-shopping.html/8eed11a3-924a-49e3-9359-a17bddffa584
Smart Supermarket ShoppingYou 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.https://kidshealth.org/ws/RadyChildrens/en/teens/grocery-shopping.html/5414ea2a-c37a-42da-9254-35a48f72817f
StomachachesUgh. Bellyaches. Find out what causes tummy trouble in this article for kids.https://kidshealth.org/ws/RadyChildrens/en/kids/abdominal-pain.html/2f422a06-b7a6-41f4-86b4-74e00ebf019a
Word! FiberFoods with fiber are really good for you and your bowels!https://kidshealth.org/ws/RadyChildrens/en/kids/word-fiber.html/97162a90-daae-4f67-b270-e66adf6addd7
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.https://kidshealth.org/ws/RadyChildrens/en/parents/childs-weight.html/47c960bc-61c9-4a05-933d-50f57967c0a7
kh:age-allAgesOrAgeAgnostickh:clinicalDesignation-gastroenterologyAndNutritionWeightManagementkh:genre-articlekh:primaryClinicalDesignation-gastroenterologyAndNutritionWeightManagementHealthy Eating & Your Familyhttps://kidshealth.org/ws/RadyChildrens/en/parents/nutrition-center/healthy-eating/820bad5b-c255-4034-b617-dc1d9e09ab97Feeding & Eatinghttps://kidshealth.org/ws/RadyChildrens/en/parents/growth/feeding/1300b225-a549-4965-b0de-343866c92c2c