What is Fiber?

Fiber, as defined by the academy of nutrition and dietetics, is a type of-carbohydrate that
provides minimal energy to the body, however it provides an abundance of benefits to health
conditions such as heart disease, weight management, gut health, and diabetes.
Fiber can help:
ü Reduce cholesterol
ü Improve blood glucose levels
ü Curb appetite
ü Allow for better bowel movements

** When increasing Fiber in the diet, always increase water intake along with it. Fiber will cause
stool bulkage and water will help with stool movement. Constipation may worsen if fiber is
increased alone.

At what age is it recommended to start Fiber?

§ Start 6 months of age and older, when the infant is developmentally ready for
introduction of solids. Most processed infant food contain little to no fiber. Increase
fiber by preparing homemade infant food made from lightly steamed or cooked fruits
and vegetables with skin or peel left on, then pureed or blended in food processor.
Using Fiber to help treat constipation
§ Increase fiber rich sources from table below, along with good water intake. A good rule
of thumb is 14 g of fiber per 1000 calories they consume.
§ Replace low fiber foods such as white rice, chips, and white breads with whole grains.
Gradually increase fiber each day, no more than 5 g/day. This will help reduce gas and
bloating associated with a high fiber diet. Read the nutrition facts label and look for high
fiber foods with 3 g/fiber or more.
§ Notice stool retention behavior and encourage your child to use the bathroom
frequently as needed. Children who retain stools can create a harder stool to pass.
§ If diet does not help, try bulk-forming agents, stool softeners, or laxatives. Talk to your
GI or Pediatrician for dosage and recommendations. Fiber supplements are available as
well, be sure to discuss with your child’s health team as some may worsen the
constipation.

Noor Taraben
May 2019
Nutrition care manual
Some Great Ideas to Try During Mealtime:

§ Serve whole grain breads and cereals. Read food labels and look for items with 100%
whole wheat, rye, oats, or bran listed as the first or second ingredient.
§ Serve brown or wild rice instead of white rice.
§ Serve a variety of grains at home. Experiment with barley, oats, farro, kamut, and
quinoa.
§ Bake with whole wheat flour. You can use it to replace some portion of white or all-
purpose flour in recipes.
§ Mix a few scoops of a very high–fiber cereal into the cereal the child typically eats.
§ Use original rolled oats instead of instant oats.
§ Choose fresh fruit and vegetables instead of juices
§ Serve fruits and vegetables with peels or skins on.
§ Add chopped, dried fruits to the batter when making homemade muffins, pancakes, or
waffles.
§ Offer raw, brightly colored vegetable sticks with a favorite dip as a snack.
§ Top cereal or oatmeal with sliced apples, beaches, or berries.
§ Serve baked beans more often. Add dried beans and peas to casseroles or soups.
§ Prepare a bean dip for crackers using mashed black or pinto beans and melted shredded
cheeses.

Foods with at Least 4 Grams of Fiber per Serving

Food Group Choose

Grains Certain high-fiber breakfast cereals, whole rolled oats
Check Nutrition Facts labels and choose products with 4 or more grams (g) of
dietary fiber per serving.
Protein ½ cup cooked red beans, kidney beans, large lima beans, navy beans, pinto
Foods beans, white beans, lentils, or black-eyed peas
Dairy
Vegetables 1 artichoke (cooked), 1 cup raw carrots, 1 cup raw broccoli, ½ cup cooked green
peas, ½ cup cooked spinach, kale, or other dark leafy green
Fruits ½ cup blackberries or raspberries
4 prunes (dried)

Foods with 1 to 3 Grams of Fiber per Serving

Noor Taraben
May 2019
Nutrition care manual
Food Choose
Group
Grains 1 bagel (3.5-inch diameter)
1 slice whole wheat, cracked wheat, pumpernickel, or rye bread
2-inch square corn bread
4 whole wheat crackers
1 bran, blueberry, cornmeal, or English muffin
½ cup cereal with 1-3 grams fiber per serving (check dietary fiber on the product’s
Nutrition Facts label)
2 tablespoons bran, rice, or wheat cereal
2 tablespoons wheat germ or whole wheat flour
Fruits 1 apple (3-inch diameter) or ½ cup applesauce
½ cup apricots (canned)
1 banana
½ cup cherries (canned or fresh)
½ cup cranberries (fresh)
3 dates (whole)
2 medium figs (fresh)
½ cup fruit cocktail (canned)
½ grapefruit
1 kiwi fruit
1 orange (2½-inch diameter)
1 fresh peach or ½ cup canned peaches
1 fresh pear or ½ cup canned pears
1 plum (2-inch diameter)
¼ cup raisins
½ cup strawberries (fresh)
1 tangerine
Vegetables ½ cup bean sprouts (raw)
½ cup beets (diced, canned)
½ cup broccoli, brussels sprouts, or cabbage (cooked)
½ cup carrots
½ cup cauliflower
½ cup corn
½ cup eggplant
½ cup okra (boiled)
½ cup potatoes (baked or mashed)

Noor Taraben
May 2019
Nutrition care manual
 ½ cup spinach, kale, or turnip greens (cooked)
½ cup squash—winter, summer, or zucchini (cooked)
½ cup sweet potatoes or yams
½ cup tomatoes (canned)
*Do not offer uncut baby carrots to children younger than age 3 years or to any
older child who has difficulty chewing or swallowing.
Other 2 tablespoons almonds or peanuts
1 cup popcorn (popped)
*Do not offer nuts, seeds, or popcorn to children younger than age 3 years or to
any older child who has difficulty chewing or swallowing.

Noor Taraben
May 2019
Nutrition care manual