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Fiber is an important part of a healthy diet, and most experts recommend eating a high-fiber diet for both children and **.
According to the American Academy of Pediatrics, in their children's nutrition guidelines, it states that "people who eat a lot of fiber are less likely to ......."Have heart disease, or problems that affect your gut, including constipation and cancer. ”
Eating high-fiber foods is especially important to prevent and ** constipation in children.
Recommendations
How much fiber do children need?
The usual recommendation is that the amount of fiber a child needs to consume per day should be equal to their age plus 5.
Therefore, a 5-year-old needs 10 grams of fiber per day, and a 12-year-old needs about 17 grams per day.
However, many nutrition experts believe that the fiber content is not enough.
The latest recommendation is that children should consume about 1,000 grams of fiber for every 14 calories they eat.
However, since it's not recommended for children (or**) to count calories, and most people don't count fiber intake throughout the day, there are practical ways to make sure your child meets their daily fiber needs.
So, obviously, older children who consume more calories should also consume more fiber in their diet.
Some general fiber recommendations for children include:
Children between the ages of 1 and 3 should consume about 19 grams of fiber per day.
Children between the ages of 4 and 8 should consume about 25 grams of fiber per day.
Girls between the ages of 9 and 13 should consume about 26 grams of fiber per day.
Boys between the ages of 9 and 13 should consume about 31 grams of fiber per day.
Girls between the ages of 14 and 18 should consume about 26 grams of fiber per day.
Boys between the ages of 14 and 18 should consume about 38 grams of fiber per day.
High-fiber foods
In general, good fiber** includes many fruits, vegetables, legumes, whole-grain breads and cereals.
If your goal is to include at least one fiber-rich food in every meal and snack, your child should meet their fiber needs every day.
To find high-fiber foods for your family, read the nutrition label of the food to find out how much fiber it contains.
Keep in mind that foods such as fruits, vegetables, legumes, and whole grains may not have labels.
Choose foods that are naturally rich in fiber, such as broccoli, whole-grain pasta, and oat brain, rather than foods with added fiber alone.
Whole grain cereals, for example, provide a good amount of natural fiber from whole grains.
In general, high-fiber foods contain at least 5 grams or more of fiber per serving.
Those fiber-rich foods contain at least 2. per serving5 grams of fiber.
High-fiber food options
Food Fiber (in grams).
1 2 cups cooked beans or lentils 6-9 grams.
1 cup raspberry or blackberry 8 grams.
1 cup blueberries 4 grams
1 2 bananas 15 grams
1 2 pears 3 grams.
1 2 grams of oranges or apples
28g raisins 1g
1 2 cups cooked whole wheat 2-4 grams
1 2 cups cooked whole wheat pasta 3 grams
1 slice whole wheat bread 2-5 grams
3 4 cups whole wheat cereals 5-6 grams
1 2 cups cooked peas 7 grams
1 medium carrot 15 grams
1 2 avocados 7 grams
14 grams of nuts and seeds 1-2 grams
1 2 cups cooked broccoli 25 grams
1 2 medium baked potatoes (sweet or russet) 2 grams
Another good rule of thumb is that high-fat foods are usually low in fiber.
While a low-fiber diet may be helpful for children with excessive bloating, gas, and diarrhea, most experts don't recommend it for children.
Talk to your pediatrician to make sure your child is getting enough fiber in their diet.