Choose fresh fruits and vegetables instead of juices. Eat raw fruits and vegetables with the skin on. Puree black beans or chickpeas to make dipsĬhoose high-fiber fruits and vegetables at all meal times. Dried fruit (prunes, raisins, and cranberries). Popcorn, whole grain pretzels, whole grain fruit and granola bars, and whole grain crackers. Add vegetables to pizza, tacos, and pasta. Whole wheat pasta instead of white pasta. Brown or wild rice instead of white rice. Whole wheat flour when making muffins, pancakes, and waffles. Add sliced apples, peaches, or berries to cereal or oatmeal keep the skin on for extra fiber. 
Original rolled oats instead of instant oats. Ways to incorporate fiber at meal and snack times 
On certain occasions, your physician may recommend over-the-counter fiber supplements (Benefiber, Metamucil, etc.) if dietary fiber is insufficient. Fiber works best with adequate fluids, which will help soften the stool and make it easier to pass. Rapid increase may make the constipation worse or cause gas, cramping, bloating, or diarrhea. Slowly increase the amount of fiber your child eats over the course of a few weeks to meet his/her fiber goal. Include a variety of food sources at meal times that contain fiber, such as fruits, vegetables, whole grains, and nuts. Tips to encourage and increase fiber intake The amount of fiber he needs daily is: 10 (his age) + 5 = 15 grams per day, minimum 10 (his age) + 10 = 20 grams per day, maximum Eric needs 15–20 grams of fiber per day. Maximum: Child’s age + 10 = grams of fiber needed per dayĮxample: Eric is 10 years old. Minimum: Child’s age + 5 = grams of fiber needed per day Use this formula to figure out how much fiber your child needs daily: Good sources: whole-grain products and vegetables. 
Good sources: beans, fruit, oat products. 
There are two types of fiber, both of which are important in your child’s diet: A diet rich in fiber produces soft and more frequent stool and can help with constipation. Download Fluid and Fiber - English Download Fluid and Fiber - Spanish Download Fluid and Fiber - Frenchįiber is normally ingested in the diet, and part of fiber cannot be broken down.
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