Fiber for kids’ Health: Why it matters and how to get enough

By Jake Cabral, dietetic intern at CHOC

Fiber is an essential part of a healthy diet, but many kids don’t get enough. It helps with digestion, keeps tummies full longer, and even supports heart health. So, what exactly is fiber, and how can you make sure your child is getting enough?

What is fiber?

Fiber is a type of carbohydrate that your body can’t digest, but that’s actually a good thing! It’s found only in plant-based foods like fruits, vegetables, whole grains, and legumes. Since your body doesn’t break it down like other carbs, fiber moves through your digestive system, helping with digestion, gut health, and more. There are two main types of fiber, and each plays a different role in your body:

• Soluble fiber absorbs water and forms a gel texture in your gut. This helps slow down digestion, keeping blood sugar levels steady and helping to lower cholesterol.
  • Examples of foods high in soluble fiber: oats, apples, bananas, beans, lentils and citrus fruits.
• Insoluble fiber doesn’t dissolve in water. Instead, it adds bulk to stool, making it easier to pass and helping prevent constipation. It also keeps your digestive system moving efficiently.
  • Examples of foods high in insoluble fiber: whole grains, carrots, cucumbers, nuts and seeds.

Why is fiber important for kids?

Fiber helps kids’ bodies in many ways. It keeps digestion healthy by preventing constipation and making bowel movements regular. It also helps with energy levels, keeping blood sugar steady so kids don’t feel tired or sluggish. Eating enough fiber can also help with healthy weight by making kids feel full longer, so they are less likely to overeat. Plus, fiber supports heart health by helping to lower cholesterol and keep the heart strong.

What is the recommended fiber intake for your child?

The current fiber guidelines suggest how much fiber children should get based on their age:

Age	Male	Female
12-23 months old	19g	19g
2-3 years old	14g	14 g
4-8 years old	20g	17g
9-13 years old	25g	22g
14-18 years old	31g	25g

Source: The Institute of Medicine, based on 14gm/1000 calories/day (for age)

Easy ways to add fiber to your child’s diet

Increasing fiber doesn’t have to be hard! Here are some easy changes:

• Choose whole grains:
  • Look for “100% whole wheat” on bread, pasta and cereal labels.
• Eat more fruits and vegetables:
  • Leave the skin on apples, pears and potatoes for extra fiber.
• Sneak in fiber rich foods:
  • Add shredded carrots or zucchini to muffins, spaghetti sauce or meatballs
• Offer healthy snacks:
  • Popcorn, trail mix with nuts and dried fruit and whole grain crackers are great high fiber choices.
• Start the day right:
  • Serve oatmeal or whole grain cereal for breakfast.

Boosting fiber for kids’ health with simple daily changes

Fiber is a simple but powerful way to support your child’s overall health. By making small changes to daily meals and snacks, you can help your child meet their fiber needs while building lifelong healthy habits.

Healthy, fiber-rich recipes for kids’ health

Adding more fiber to your meals doesn’t have to be plain vegetables. Here are a few recipes packed with fiber to keep you full and excited for mealtimes!

Chicken and zucchini quesadilla

Here’s a healthier twist on a classic chicken quesadilla that doesn’t skimp on flavor. This version is loaded with fiber-rich ingredients, giving you 16g of fiber per serving!

Ingredients

• 8 ounces diced cooked chicken breast
• 1 cup diced zucchini
• 1 yellow bell pepper, diced
• 1 large tomato, diced
• ½ cup diced red onion
• 1 jalapeño pepper, diced (Optional)
• 1 tablespoon diced garlic
• 1 lime, juiced
• 1 cup shredded cheddar cheese
• 1 teaspoon Tabasco sauce (Optional)
• ½ teaspoon cumin
• 2 whole-wheat tortillas (12 inches in diameter)

Directions

1. Heat the oven to 375 F. In a medium bowl, combine the chicken(cooked), zucchini, bell pepper, tomato, onion, jalapeno and garlic. Cut the lime in half and squeeze the juice over the chicken mixture. Add the cheese, Tabasco and cumin; mix well.
2. Heat a large nonstick saute pan to medium heat. Lay one tortilla flat in the pan and spread half of the chicken mixture on one side. Fold the tortilla to cover the chicken mixture. Lightly brown each side of the tortilla. Repeat this process with the other tortilla. Place tortillas on a baking sheet and bake for about 10 to 15 minutes or until cheese is melted throughout and ingredients are warm. Serve immediately.

Recipe source

Bean salad with balsamic vinaigrette

This bean salad is a tasty and healthy way to support heart health, digestion, and blood sugar control. With a flavorful homemade vinaigrette, this dish is perfect for a light meal or side dish providing 6g fiber per ¾ cup!

Ingredients

• 2 tablespoons balsamic vinegar
• ⅓ cup fresh parsley, chopped
• 4 garlic cloves, finely chopped
• Ground black pepper, to taste
• ¼ cup extra-virgin olive oil
• 1 can (15 ounces) low-sodium garbanzo beans, rinsed and drained
• 1 can (15 ounces) low-sodium black beans, rinsed and drained
• 1 medium red onion, diced
• 6 lettuce leaves
• ½ cup celery, finely chopped

Directions

1. In a large bowl, combine the beans and onion. Stir gently to mix evenly.
2. In a separate bowl, whisk together the orange juice and vinegar. Add sugar substitute for desired sweetness.
3. Pour the orange juice mixture over the bean mixture. Stir to coat evenly. Let it sit for 30 minutes before serving.

Recipe source

Steak salad with roasted corn vinaigrette

This high-protein, high-fiber steak salad is full of flavors and fresh ingredients. With grilled flank steak, roasted corn, and a homemade vinaigrette, it’s a delicious and satisfying meal that’s both heart-healthy and nutrient-dense providing 9g fiber per serving!

Ingredients

• 3 cups fresh corn kernels (from 4–5 ears of corn) or frozen corn kernels, thawed
• ½ cup water
• 2 tablespoons fresh lime juice
• 2 tablespoons chopped red bell pepper
• 2 tablespoons extra-virgin olive oil
• ¼ teaspoon salt
• ¼ teaspoon freshly ground black pepper
• ¼ cup chopped fresh cilantro
• 1 tablespoon ground cumin
• 2 teaspoons dried oregano
• ¼ teaspoon red pepper flakes
• ¾ pound (12 ounces) flank steak
• ¼ teaspoon salt
• ¼ teaspoon freshly ground black pepper
• 1 large head romaine lettuce, trimmed and torn into bite-sized pieces (about 6 cups)
• 4 cups cherry tomatoes, halved
• ¾ cup thinly sliced red onion
• 1 ½ cups cooked black beans, no salt added

Directions

1. Place a dry, large cast-iron or heavy non-stick frying pan over high heat. Add the corn and cook, stirring often, until the corn begins to brown, 4 to 5 minutes. Remove from the heat and set aside.
2. In a food processor, combine the water, lime juice, bell pepper and 1 cup of the roasted corn. Pulse to puree. Add the olive oil, 1/4 teaspoon of the salt, 1/4 teaspoon of the black pepper and the cilantro. Pulse to blend. Set the vinaigrette aside.
3. In a small bowl, mix together the cumin, oregano, red pepper flakes and the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Rub on both sides of the steak. Place the steak on the grill rack or broiler pan and grill or broil, turning once, until browned, 4 to 5 minutes on each side. Cut into the center to check for doneness (medium doneness is 160 F if using a meat thermometer). Let stand for 5 minutes. Cut across the grain into thin slices. Cut the slices into pieces 2 inches long.
4. In a large bowl, combine the lettuce, tomatoes, onion, black beans and remaining roasted corn. Add the vinaigrette and toss gently to mix well and coat evenly.
5. To serve, divide the salad among individual plates. Top each serving with slices of grilled steak.

Recipe source

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