You have likely heard that you need fiber in your diet, but do you know why? How much do you and your children need? Do you know which foods are the best sources of fiber?

Fiber is found in fruits, vegetables, whole grains, nuts and seeds, beans and lentils (not in dairy or meat products). A high fiber diet helps to promote regular bowel movements and gives your body a sense of fullness after eating it, thus helping to prevent obesity. By offering high fiber food choices to our children, we are encouraging them to establish eating patterns that may help reduce their risk of developing heart disease and some types of cancer later in life.

If you are 18+ years, aim for 25-35 grams fiber per day. For your children, follow this rule: AGE + 5 GRAMS FIBER PER DAY (Example: A 7-year old would need 12 grams fiber per day).

If you want to increase your daily fiber intake, do so slowly to allow the intestinal tract to adapt. If your current intake is only 10 grams and you are aiming for 35 grams per day, increase this gradually over 2-3 weeks. And be sure to drink plenty of fluids with high fiber intake.

You can easily read food packaging labels to determine the fiber content of specific foods. A “high” fiber food has 5 grams or more of fiber per serving and a “good” source of fiber is one that provides 2.5 to 4.9 grams per serving.



Fiber Content of Foods:

• 1 medium apple, orange, banana or pear: 3-4 grams


• 1/2 cup raspberries: 4 grams


• 40 grapes: 2 grams


• 1/2 cup beans (kidney, black, pinto): 5-8 grams


• 1/2 cup green beans: 2 grams


• 1/2 cup corn: 5 grams


• 1 ounce (20-25) almonds: 3 grams


• 2 tablespoons peanut butter: 2 grams


• 1 slice whole-wheat bread: 3 grams

Try some of these creative tips to incorporate fiber throughout the day into your family’s diet:

• Use whole grain breads and crackers (look for whole wheat flour to be the first or second ingredient in these products).


• Top cereal, yogurt and ice cream with berries, nuts and/or wheat germ.


• For baking, use half whole wheat flour and half white flour instead of 100% white flour.


• Add canned pumpkin to homemade waffles, pancakes and breads.


• If your children are old enough, encourage them to eat the skins of vegetables and fruits. (The skins are the high fiber part!)


• Add almonds, chickpeas and beans to salads or vegetable casseroles.


• Make a smoothie at home with frozen fruits, milk, honey and wheat germ.

Remember that good eating habits for your family today…will lead to a lifetime of healthy habits for your children!

Photo by The Wandering Angel, shared via Flickr