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. See how much fiber your children need with this quick guide.
Being brown doesn’t make it a whole grain! Make sure to read the label. Check out our fun printable activities on whole grains to enjoy with the kids!
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.
Fiber also helps with regular bowls. If your child is constipated boosting fiber along with water can help. See our Poop on Scoop Guide for more guidance.
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