Fiber

Fiber is the underrated ingredient in our foods that keep our bellies happy and healthy! It is a part of plant foods that our bodies can’t digest, but that’s a good thing! Fiber helps food move through our digestive system, keeping everything working smoothly.

Why is Fiber Important?

1. Happy Tummies: Promotes regular bowel movements and prevents constipation
2. Can help lower cholesterol
3. Energy Booster: Can help regulate blood sugar levels and keep you full longer
4. Healthy Weight: Foods rich in fiber are often lower in calories and help you maintain a healthy weight.

Where Can You Find Fiber?

• Fruits: Apples, pears, peaches, grapes, bananas, berries, and oranges.
• Vegetables: Carrots, peas, broccoli, squash, green beans and sweet potatoes.
• Whole Grains: Oatmeal, whole wheat bread, and brown rice.
• Legumes: Beans, lentils, and chickpeas.
• Nuts and Seeds: Almonds, sunflower seeds, and chia seeds.

In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed.

When shopping for food, it is good to read the nutrition facts label to find the foods high in fiber.  Foods with 2-5 grams of fiber per serving are good sources of fiber.

Common Foods High in Fiber:

• Multi-Bran Chex: 1 cup = 7.9 grams
• Complete Bran Flakes: 3/4 cup = 4.6 grams
• Oatmeal: 1 cup = 4.0 grams
• Broccoli: 1/2 cup = 3.0 grams
• Peas, canned: 1/2 cup = 4.0 grams
• Beans (lima, kidney, navy): 1/2 cup = 4.0-7.0 grams
• Apple with peel: 1 med. = 4.0 grams
• Strawberries: 1 cup = 4.0 grams
• Pear: 1 med. = 6.0 grams
• Whole Wheat Bread: 1 slice = 3.0 grams
• Popcorn, air popped: 3 1/2 cups = 4.5 grams
• Whole Wheat Tortillas: 1 tortilla = 3.0 grams
• Brown Rice: 1 cup = 4.0 grams
• Cheerios: 1 cup = 2.6 grams

How Much Fiber Do You Need?

Use this tip: Age plus 5 to age plus 10, as a guide for the range of grams per day. Example, a 4-year old needs 9 – 14 grams of fiber each day (4 years old + 5 grams = 9 grams; 4 years old + 10 grams = 14 grams).

Remember to increase your fluid intake as you increase your fiber intake.

Fiber Tips:

• Choose at least 3 servings of whole grains per day.
• Choose high fiber snacks.
• Add cooked, dried beans to your meals such as black beans in taco meat, lentils and split peas in soup.
• When baking, substitute whole grain flour for half or all the white flour. Add crushed bran cereal or unprocessed wheat bran to muffins, cakes, and cookies.
• Serve whole fruits or vegetables instead of juice, eat the skin of cleaned fruits and vegetables, and include with every meal.
• Top yogurt, cereal, or oatmeal with fruits, nuts, or flaxseed (be sure to grind the flaxseed in a coffee grinder or food processor).

Fun Ways to Eat More Fiber

1. Fruit Salads: Mix different fruits together for a colorful and tasty snack.
2. Veggie Sticks: Dip carrot sticks, cucumber slices, and bell pepper strips in hummus.
3. Trail Mix: Combine nuts, seeds, and dried fruits for a crunchy treat.
4. Oatmeal Toppings: Add berries, nuts, and a drizzle of honey to your oatmeal.

Sources: HelpGuide, USDA Infant Feeding & Nutrition – A Guide for Use in WIC, KidsHealth