Most experts recommend you aim for one gram of fiber for every 100 calories you eat. That translates to 20 grams of fiber for 2,000 calories and 25 grams for 2500 calories. Even if you eat less than 2,000 calories, 20 grams a day is considered the minimum. Use a different formula to calculate fiber needs for children. ³Age + 5² is the rule to follow. A two- year-old should have no more than 7 grams of fiber and a 10 year old up to 15 grams daily. Too much fiber in the diets of growing children can decrease appetite and increase nutrient losses.
Try these suggestions for adding in extra fiber to meals and snacks:
Befriend beans- rich in fiber and protein, try packaged instant beans, reduced fat refried canned beans, or other canned beans. Build meals around bean dishes and add to salads and soups.
Go for Grains- look for 100% whole wheat or whole grain bread and check fiber grams on food labels.
Feast on Fruit- eat a piece of fruit instead of drinking juice or eat dried fruit as a snack.
Put Away your Peeler- Eat the skins of potatoes and other fruits and vegetables, just be sure to wash them well first.
Boost Breakfast- Mix a high fiber cereal (more than 5 grams a serving) with your regular brand and top with fruit.
Skip the Chips- Eat crackers with 2 grams of fiber per ounce instead of chips and serve with a chickpea dip such as hummus instead of creamy dips.
