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Fiber is an important part of a healthy diet, for both adults and children. Fiber has many benefits, including reducing the risk of constipation and improving cholesterol levels. Including fiber in a child's diet will benefit their immediate health and get them started on a good health habit to bring with them into adulthood.
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Including fiber in the diet of a celiac child can be a challenge, since two of the most common high-fiber foods in the American diet, whole wheat and oats, contain gluten. There are many gluten-free foods, however, that are excellent sources of fiber.
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 |
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195
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29
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137
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9.9
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120
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12
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164
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16.9
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76
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65
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138
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10.2
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155
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43
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120
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20.9
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157
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12
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160
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8
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200
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17
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160
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9.4
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192
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0
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170
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106
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102
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118
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24.8
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112
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12.9
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185
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6.5
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158
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7.3
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185
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3.1
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146
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8.2
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100
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17.5
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84
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8.1
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160
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9.9
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58
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24
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*Bette's Gourmet Four Flour Bland (garfava flour, sorghum
flour, cornstarch and tapioca flour)
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Chart from Gluten-Free Diet, by Dietitian Shelley Case
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To find out how much fiber your child needs, add 5 to your child's age in years. The total is the amount of fiber (in grams) that your child should eat each day. For example:
A 7-year-old child should eat 12 grams of fiber per day:
5 + 7 (7-year-old) = 12 grams of fiber
A 16-year-old should eat 21 grams of fiber per day:
5 + 16 = 21
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Grains such as quinoa**, amaranth**, and buckwheat** are gluten-free and high in fiber.
- Quinoa (3 g fiber per 1/2 cup cooked grain) can be used in pilafs or soups in place of rice.
- Amaranth (3 g fiber per 3/4 cup cooked grain) makes a great hot breakfast cereal, and provides
- Buckwheat groats, also known as kasha, (4.5 g fiber per 1 cup cooked grain) can be substituted for breadcrumbs in meatloaf.
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Dry beans/legumes are a good source of fiber, as well as protein and iron. This type of bean includes black beans, kidney beans, pinto beans, cannellini beans, garbanzo beans (also known as chick peas) and many others.
Although alone they may not be tempting to a child, beans can be disguised in meals, raising the fiber content of the food:
- Black beans can be added to tacos with the meat, or can be sprinkled on taco salad.
- Refried beans can be spread on the inside of a quesadilla, and they meld nicely with the cheese.
- Black, pinto or kidney beans can be added to chili and soups.
- Beans can also be added to pasta sauces or casseroles.
Another bean to try is edamame, or immature soybeans. Edamame are sold frozen, shelled or in the pod. Shelled edamame can be added to stir fries, while edamame in the pod can be boiled in salted water eaten right out of the shell as a snack.
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All fruits and vegetables are beneficial to a child's diet, and many are also a good source of fiber. Nuts, like beans, are a good source of protein as well as fiber.
Two examples are:
peanuts - 3 g fiber per 1/4 cup
almonds - 2.4 g fiber in each l/4 cup
Nut butters such as peanut butter, are also good sources of fiber.
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