Encouraging Kids to Eat More Fiber
Lauren Rudko PT MSc. PT
If you have a child who struggles with constipation and encopresis, fiber is probably high on your list to help manage their struggle as it helps keep the consistency of the stool in a healthy range and attracts water to help move it along to the exit. Here's how to make fiber fun and integral to your child's diet.
How Much Fiber?
The daily fiber intake for children varies by age and sex. As a general guideline:
Children aged 1-3 should aim for about 19 grams of fiber daily.
Kids aged 4-8 require about 25 grams.
Boys aged 9-13 should get about 31 grams, while girls of the same age should aim for 26 grams.
Adjust these amounts based on your child's specific dietary needs and consult with a healthcare provider for personalized advice.
Practical Tips to Increase Fiber Intake
1. Make Breakfast Count
Start the day with a high-fiber breakfast. Opt for whole-grain cereals or oatmeal topped with fruits like berries or sliced apples. Add-ins like flax (2g/fiber) or chia seeds (10g/fiber) can provide a fiber boost with little change to the taste. A high-fiber breakfast sets a positive tone for the rest of the day.
2. Smart Snacking
Replace typical snacks with fiber-rich alternatives. Think apple slices with peanut butter (approx. 5g/fiber), carrot sticks with hummus (approx.
8g/fiber), or whole-grain crackers (approx. 3g/fiber). These are not only nutritious but also delicious.
3. Fruits and Vegetables at Every Meal
Incorporate at least one fruit or vegetable in every meal. The more colorful the plate, the better. Try adding spinach to smoothies, bell peppers to omelets, or serving a side of mixed berries with dinner.
4. Choose Whole Grains Over Refined
Switch out white bread, pasta, and rice for their whole-grain counterparts. Whole grains provide more fiber and nutrients than refined grains.
5. Legumes and Beans
Incorporate beans, lentils, and other legumes into your meals. They're not only high in fiber but also a great source of protein. Try adding them to soups, salads, or as a taco filling.
6. Healthy Desserts
Even desserts can be an opportunity to sneak in some fiber. Opt for desserts with fruits as the main ingredient, like baked apples or pear crisps (approx. 5 g/fiber).
7. Lead by Example
Remember, children are more likely to eat foods they see their parents enjoying. Make it a family goal to eat more fiber-rich foods together. Working with a pelvic health physiotherapist can help your family track, modify, and improve your child's fiber intake as part of their treatment plan.