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Foods high in fiber are all around us! They include beans or legumes, whole grains, fruits and vegetables. Recommended servings for these foods are:
When eating fruit and vegetables, try to leave the skin on whenever possible. This is where the fiber is typically found along with many other disease fighting nutrients. Keep in mind fruit juices are often high in calories and sugar and low in fiber. Children should have no more than four to six oz (1/2 cup to 3/4 cup) per day. Focus on fresh fruits and vegetables whenever possible.
What To Look For When Shopping For High Fiber Foods:
Being brown doesn’t make it a whole grain! Here are some examples of whole grains:
Fruits, vegetables and whole-grain cereals are good fiber choices for young children. As children grow, parents can add beans, nuts* and more whole-grain products to their meals. It is important to introduce children to these types of high-fiber foods while they are young to help them learn healthy eating habits for the rest of their lives. As long as your child is meeting the recommendations for whole grains, fruits, vegetables and beans, he or she will be getting plenty of fiber.
*Introduction of potential food allergens at the initial stage of food introduction may be preventive of food allergy development. Speak to your doctor before initiating potential food allergens, especially if you have a family history of allergies or other risk factors like eczema. For concerns regarding peanut allergies see AAP consensus statement.