How much fiber should my child eat?

Fiber and Children’s Diets:  The American Heart Association and USDA food guidelines recommend that children and adults should consume 14 g of fiber per 1,000 calories consumed. The chart below can help you decide how much fiber your child should be eating.

REMEMBER: When adding fiber to your diet, be sure to drink plenty of water. Do not add large amounts of high fiber foods to your diet in one day if you are not used to eating that much fiber. Add more high fiber foods in slowly until you have reached your goal.

Here are some examples of high fiber foods:


  • Whole grain breads, crackers, cereal and oatmeal
  • Whole wheat pastas
  • Whole grains such as barley, popcorn, corn, and brown rice


  • Berries such as blackberries, blueberries, raspberries, and strawberries
  • Oranges, apples with skin, avocado, kiwi, mango, and pear


  • Peas, spinach, broccoli, corn and potatoes eaten with the skin
  • Beans such as kidney beans, lima beans, black-eyed peas, chick peas, and lentils

Nuts and Seeds:

  • Almonds, whole flaxseed and soynuts