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Fiber Fundamentals

Diet Examples

How to meet your child's daily fiber goals.

After you've determined how much fiber your child needs each day, see which foods they like from the list. Now you can make a game plan. Here are examples of ways to hit the target fiber intake for different age groups:*


Age Recommended Daily Fiber What to Eat (for example)
2-319 grams 1 cup Cheerios® (with 1 cup of raspberries on top), 1 apple with skin, 2 slices of whole wheat bread, 1 cup of whole-wheat spaghetti
4-825 grams 1 cup of Oatmeal (with 1 cup of blueberries), 1 peach with the skin, 1 cup carrot sticks, 1 cup of peanuts
9-11 (Female)26 grams 1 bran muffin, Fruit salad (made with 1 banana, 1 cup of strawberries, 1 cup of blueberries, 1/2 cup of almonds), 1 sweet potato, 1 cup of corn
9-11 (Male)31 grams1 cup dried apricots & 1 cup of filberts, 1 cup of baked beans


* Recommendations calculated using the American Academy of Pediatrics fiber sources.