Weave Fiber Into Kids' Diets
Most children don't get enough fiber in their diets, and that should change.
Studies show fiber offers a lot of benefits, says nutritionist Leslie Bonci, M.P.H., R.D., an American Dietetic Association spokeswoman who wrote "The ADA Guide to Better Digestion."
A fiber-rich diet may decrease the risk of heart disease and type 2 diabetes later in life, so it's wise to get children in the fiber habit at a young age.
Fiber also helps move waste more efficiently through kids' digestive system. This may ease or prevent constipation in a child prone to constipation. And if you're worried that your child is overweight, it helps to know that high-fiber diets may help head off obesity.
How much fiber does your child need? Do the math. The total number of fiber grams a child should consume each day should equal the child's age plus 5, starting at age 2. That means a 6-year-old should have 11 grams of fiber a day.
You don't need a lot more fiber to make a difference, Ms. Bonci says. In fact, it's better not to add a lot of high-fiber foods at once, because too much can cause bloating and gas. And as you add fiber, make sure your children are drinking plenty of water.
Fiber sources