Help Your Child Get Enough Fiber in His Diet

It’s important to realize and meet the challenge of getting enough fiber in your child’s diet, and it’s easy, too.

An important way to provide enough fiber in your child’s diet is by feeding him lots of fruits and vegetables. A simple salad, containing spinach leaves, broccoli, carrots, and tomatoes, adds seven grams of fiber to your family’s dinner. Apples make a great, high-fiber snack for your celiac child at school. For dessert or along with a meal, a fruit salad can add three to five grams of fiber. I also recommend dates, which have around four grams of fiber per serving.

So how much fiber is recommended for your child? Your child needs daily the number of his age in years plus 5 to 10 grams. For example, a 5-year-old would need between 10 and 15 grams of fiber (5 years plus 5 to 10 grams).

Tina Turbin

Posted in Children's Author, Children's Health, healthy eating, Helpful Tips, Research
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26 Responses to Help Your Child Get Enough Fiber in His Diet

  1. Lydia Walsh says:

    Thanks for the advice! Lucky for me my son loves his veggies and fruits!

  2. Delia says:

    My kids just adore high-fiber foods, and I suspect other kids are the same way–you just have to give them the right foods to eat and they’ll gladly chomp it down!

  3. melissa newman says:

    I highly recommend forgetting about the traditional sugary desserts and giving your kids fruit after they finish their dinner. High in fiber and they associate healthy fruits with treats.

  4. Samantha Sherring says:

    It’s actually soooo easy to give kids enough fiber because a lot of the foods they love to eat are full of fiber.

  5. Marina says:

    The more we increase parents’ knowledge about nutrition, the smaller the obesity rate and the better health among children. Thanks for this great blog, hope to read more kids nutrition tips!

  6. Malia says:

    You know, I was just thinking about getting my kids enough fiber in their diet. It’s good to know the recommended value!

  7. Tilly says:

    Wow, it doesn’t even seem like kids require that much fiber. It should be pretty easy to meet these recommendations!

  8. Georgette says:

    Lots and lots of water is important too for helping to keep the systems of kids healthy and clean.

  9. Linda says:

    Glad to know how to calculate the requirements now thanks!!!

  10. Madison says:

    I like to make a fruit/veggie platter every afternoon for the kids when they get home from school and they just eat it up! I’m sure they get their daily requirements all at once!

  11. Jacklyn says:

    Hi, Tina! We are very big Danny families and we’re always creating new Danny fans by giving our friends and family Danny the Dragon books and media. Very very excited about the new app!

  12. Morgan says:

    Thanks for these recommendations. I’m going to start making little salads now for my son.

  13. Maria Riccardi says:

    Hi Tina these are some great tips for getting our kids to eat more fiber. Thanks so much for these helpful tidbits!

  14. Deanna Miller says:

    Thanks so much for explaining how to calculate the requirement for fiber for children. I never knew exactly how much fiber to give my kids!

  15. Lori says:

    It is actually very easy to meet fiber requirements and many high-fiber foods happen to be rich in other important vitamins too!

  16. Ulee says:

    I think it’s pretty easy to get your kids to eat enough fiber even when you’re just mildly aware of it in your food preparations. They typically love fruit and veggies after all.

  17. Gillian says:

    I got into the habit many years ago of always making a side of vegetables with every dinner and having leftovers for the next day. You can use some great seasonings to make them extra tasty, too.

  18. Tanya says:

    An apple a day…

  19. Kim says:

    I agree with Samantha and Ulee above that it’s easy to give your kids enough fiber. I recommend substituting white bread and regular pasta for whole wheat alternatives.

  20. Bern says:

    I just began cooking with quinoa, putting it in salads and serving it as rice. I mix it with yogurt, cinnamon, and almonds in the morning as a breakfast and my two grandsons love it and they’re only 8 and 5. It’s high in fiber as well as protein, so I highly recommend it!

  21. Marla Stanton says:

    With a little bit of meal planning, you can get your kids all the nutrients they need. I like to always give them vitamins as “insurance,” but with fiber you can’t really do that. Eating high fiber foods just has to be part of your lifestyle.

  22. Tiffanie says:

    I’m glad to know the recommendations. I’m going to start seeing tomorrow exactly how much fiber my kids are getting. Unfortunately, it’s not something I pay much attention to, although I try to give them balanced diets, so hopefully that’ll mean they’re getting enough fiber!

  23. Dana says:

    Ok good to know that the fiber requirements aren’t THAT high for my kids, at least they seem lower than I would’ve thought. I’m sure more than the daily requirements is always a good idea, though.

  24. Cheryl Lewis says:

    1 cup of cooked quinoa has 5 grams of fiber, and this can be added to salads or eaten as a hot breakfast cereal, so it’s versatile and you can eat it all day long. I highly recommend it for your kids!

  25. Mary Beth says:

    Quinoa! You can’t beat it, really!

  26. Gina McClure says:

    I just read a similar article to this geared toward celiac kids on your other blog at and I’m so glad to find this information here! It doesn’t matter if your children are celiac or not, every parent needs to make sure their kids getting enough of this vital nutrient!

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