The Center for Pediatric Urology
860.545.9520
www.ccmckids.org Fernando A. Ferrer, MD
High Fiber Diet
• Fiber is important to help your child have regular bowel movements.
• A high fiber diet should include foods from all the food groups.
• Adequate fluids are important (4-8 cups/ day)
How much fiber does my child need?
Fiber recommendations for children are as follows:
Age of Child
Recommended grams of fiber per day
1-3 years............................................................................................................................19 grams
4-8 years............................................................................................................................25 grams
9-13 years................................................................................................................26-31 grams
14-18 years............................................................................................................26-38 grams
Fiber recommendations are based on the Dietary Reference Intakes
(DRIs): Food and Nutrition Board, Institute of Medicine, National
Academies
The most common sources of fiber are whole grain breads and cereals, beans and nuts, fruits and vegetables and should be included in
your child’s diet.
High Fiber Grains
Read labels on foods and look for 2-3 or more grams of fiber per
serving. Eat 5 or more servings each day of cereals, breads, rice or
pasta made with whole grains.
• 1-3 year old children: A serving = ½ slice of bread, ¼- 1/3 cup
cooked cereal, ¼-1/2 cup dry cereal, and ¼-1/3 cup pasta or rice.
• 4 years and older: A serving=1 slice of bread, ½ honey wheat English muffin, ½ cup brown rice or whole wheat pasta.
Fruits & Vegetables
Eat a minimum of 5 servings each day of fruits and vegetables. Fruits
and vegetables provide 2-3 grams of fiber
• 1-3 year old children: A serving= 2-3 tablespoons of cooked vegetables or canned fruit or ¼-1/2 of a small fresh fruit.
• 4 years and older: A serving= 1 piece or ½ cup canned fruit or 2
tablespoons dried fruit, or ½-1 cup of vegetables
Simple ways to increase fiber in your child’s diet
• Mix a high fiber cereal with your child’s favorite cereal.
• Offer fresh fruit with the skin on.
• Offer raw vegetables such as carrots, cucumbers, or broccoli with
dip for snacks.
• Offer a salad or a sandwich with lettuce on it.
• Use whole wheat bread or white bread with added fiber.
• Mix brown rice with white rice.
• Mix whole wheat pasta with white pasta.
• Offer snacks of granola bars, a trail mix with nuts and dried fruit, or
fig cookies.
• Use honey wheat English muffin in place of bagels.
Christina Kim, MD
John H. Makari, MD
High Fiber Snack Foods
Snack Item
Grams of Fiber
All Bran Snack Bites.................................................................................................... 5 grams
4 Fig Newtons................................................................................................................... 3 grams
Granola Bar......................................................................................................................... 3 grams
Sun Chips.............................................................................................................................. 2 grams
Corn Chips............................................................................................................................ 2 grams
Baked Lays Potato Chips........................................................................................ 2 grams
Triscuit..................................................................................................................................... 3 grams
Popcorn..............................................................................................................................6-9 grams
Flat Earth Chips............................................................................................................... 2 grams
Fiber One Bar.................................................................................................................... 9 grams
Grains
Whole Grain Food
Grams of Fiber
Tumaro’s Gourmet Tortillas, Garden Veggie (wrap)............................ 8 grams
Tumaro’s Gourmet Tortillas, Multigrain........................................................... 8 grams
Wonder Whole Grain white bread, 2 slices............................................... 4 grams
Wonder kids bread, 2 slices................................................................................... 3 grams
Arnold Bakery Light Seven Grain, 2 slices................................................ 5 grams
Arnold Bakery 100% whole wheat.................................................................. 5 grams
Nature’s Promise (Stop & Shop) 9 Grain, 1 slice................................ 4 grams
Annie’s Whole Wheat Macaroni & Cheese................................................ 5 grams
Recipe for High-Fiber Cranberry Bran Muffin
Ingredients
¾ cup ............................whole bran cereal
¾ cup ..............................................low fat milk
1 .......................................slightly beaten egg
¼ cup ....................packed brown sugar
1/3 cup .....................................vegetable oil
1 cup ...................................................................flour
¼ cup ............................................wheat germ
½ tsp .....................................baking powder
½ tsp .............................................baking soda
¼ tsp ......................................................................salt
¾ cup .............................coarsely chopped
dried cranberries
4. In a medium bowl:
a. Mix the flour, wheat germ,
baking powder, baking soda,
and salt
b. Add bran mixture (from small
bowl)
5. Stir until moistened
6. Fold in cranberries
7. Fill baking cups to almost full
8. Sprinkle with Crunchy Topping
(see below)
9. Bake at 400 degrees for
20 minutes.
Directions
1. Preheat the oven to
400 degrees.
2. Place baking cups in a muffin or
cupcake pan.
3. In a small bowl:
a. Mix the bran cereal and milk:
let stand for 5 minutes.
b. Add the egg, brown sugar,
and oil
Crunchy Topping
2 tbsp.............................................brown sugar
2 tbsp.......................................finely chopped
pecans or walnuts
1 1/2 tbsp.................................wheat germ
1 tbsp...................................................................flour
1/2 tsp..................................................cinnamon
282 Washington Street, Hartford, CT 06106 • © 2009 Connecticut Children’s Medical Center. All rights reserved. 08-105/46 New 10-09
In a small bowl, Mix ingredients
together. Stir in 2 tablespoons
melted butter. Sprinkle on top of
muffins before baking.