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How To Add More Fiber To Your Family's and Child's Diet

Michelle Mirizzi • MS, Registered Dietitian • Nov 04, 2011

Most children do not get enough fiber in their diet. In fact, most adults don't either. But with a little planning, you can easily add more fiber to your family's meals. Read our specific tips on adding more fiber to specific meals and snacks.

When increasing fiber in your child’s diet, it is best to do so gradually, because large, sudden increases can cause discomfort, gas and bloating.

Make sure your child drinks plenty of water throughout the day. For fiber to do a good sweeping and sponging job there has to be enough water for it to absorb.

Kids are also learning about the importance of fiber on their Explorer’s page.

Guide To Adding More Fiber To Your Meals

General tips for increasing children's daily fiber:

Plan your meals ahead to include at least half of your grains are 100% whole grains.
Give your child plenty of water.
Cut back on refined foods.
Encourage your child to use the Nutrition Facts label to find out how much fiber is in each serving of food. A good rule of thumb to remember is if the food has 5 grams or more per serving it is considered high in fiber.
Be a positive role model; children learn many of their behaviors by watching what older siblings and grown-ups do. The next time the fresh vegetables are passed to you, take a serving and say, “I love fresh vegetables!” Soon your child will be eating it and saying they love it too.