How Much Fiber Per Day Should Kids and Teens Be Getting?

Let’s face it, even though it’s a part of a healthy diet, fiber isn’t the “coolest” thing to talk about, especially when it comes to conversations with your kids and teens. If you’ve tried bringing it up before, there’s a chance you were met with an eye roll and a claim that fiber is something only “old people” have to think about!

But in reality, everyone should be thinking about fiber, even kids and teens! Not only can it help us avoid glucose spikes (which can make us feel hungrier), but fiber also helps to clear the colon and can be very beneficial in keeping everyone “regular.” It’s also important to note that there are different types of fiber (soluble and insoluble) with different benefits, and eating a wide range of healthy foods can help us consume both kinds.

Read on for the appropriate amount of fiber everyone in your family should be getting per day, no matter their age!

How Much Fiber Per Day Is Healthy For Kids and Teens?

If you’ve got toddlers (1 to 3 years old) in the house, it’s recommended that they get around 19 grams of fiber per day. Kids 4 to 8 years old should get around 25 grams of fiber per day.

When it comes to tweens and teens, it’s recommended that teen girls age 14 to 18 get around 25 grams of fiber per day, while teen boys age 14 to 18 get around 31 grams of fiber per day.

Adding More Fiber to Your Family’s Diet

It’s actually pretty easy to make sure your family is getting the proper amount of fiber each day; all you have to do is focus on fresh, clean, and green!

Fresh fruits and vegetables (like apples, pears, bananas, peas, broccoli, and spinach) are all fantastic sources of fiber, as are beans, almonds, and whole-grain breads and cereals.

If your kids start their day with a whole-wheat english muffin, that’s 4.4 g of fiber right there. A medium apple for a snack is 3.3 g of fiber, and a medium baked sweet potato with the peel at dinner is almost 5 g. Without even trying too hard, that’s almost 13 g of healthy fiber!

Adding Benefiber Original to your family’s diet is an easy way for everyone to get an extra boost of fiber! Benefiber is a clear, taste-free powder that contains plant-based prebiotic fiber, which nourishes the good bacteria that exist naturally in your gut¹. Teens age 12 and above can stir two teaspoons of Benefiber Original into a 4- to 8-oz. beverage or soft food (hot or cold) three times daily. Kids age 6 to 11 years of age should consume half that amount. For under 6 years, or if you are pregnant or nursing a baby, ask a health professional before use.

¹ These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease