Caring for Your Child FIBER FACTS

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1 Caring for Your Child FIBER FACTS 40:B:03 What is Fiber? Fiber is a substance found only in plants, such as fruits, vegetables, nuts and grains. Some people refer to fiber as bulk or roughage. Fiber does not contain calories, minerals, or vitamins. In fact, the human body is unable to digest fiber. Fiber is a natural laxative. There are two basic types of fiber: Insoluble it does not dissolve in water Keeps bowel movements normal preventing constipation Decreases the risk of cancer and high cholesterol Foods that are good sources of insoluble fiber include: Vegetables such as green beans and dark leafy vegetables Fruit skins and root vegetables Whole wheat products, wheat bran, corn bran, seeds and nuts Soluble it does dissolve in water Lowers cholesterol levels. Eating 5-10grams of soluble fiber every day can lower LDL cholesterol (the bad cholesterol) by 5% Slows stomach emptying times so that sugar is released and absorbed more slowly Foods that are good sources of soluble fiber include: Dried beans and peas, peanuts, lentils, potatoes, carrots, berries, broccoli, bananas, apples, barley, rye, oats/oat bran, nuts, flaxseed, and oranges How much fiber does my child need in a day? The dietary reference intake for fiber: 0-12 months: not determined 1-3 years: 19grams 4-8 years: 25grams Males, 9-13 years: 31grams Males, years: 38grams Females, 9-13 years: 26grams Females, years: 29grams Page 1 of 8

2 40:B:03 How do I get started? Include a variety of food sources from the 3 food groups which contain fiber: grains, fruits & vegetables. Read food labels for dietary fiber content per serving, 2g (grams) is good, but 3g or greater is best. Look for the words whole grain or whole wheat on labels. Eat raw fruits and vegetables with the skin on. Dried fruits (especially prunes and figs) are a good source of fiber. Increase fiber in meat dishes by adding pinto beans, kidney beans, black-eyed peas, bran or oatmeal. Try adding 1 Tbsp of unprocessed wheat bran to foods such as meatloaf, casseroles, homemade breads, muffins, and baked goods. Try adding fresh fruit, whole grain or bran cereals, nuts or seeds to yogurt or cottage cheese. Try bran, oatmeal or whole grain cereals for breakfast. Use whole grain bread for sandwiches. Try whole wheat spaghetti with marinara sauce to replace white pasta. Substitute oat bran or whole wheat flour for one-fifth to one-third of all-purpose flour in baked goods recipes. Snack on popcorn, whole-grain pretzels, whole grain and fruit snack bars. Remember to eat a well-balanced diet, including foods from all of the basic food groups: Breads and Grains: 6-11 servings each day Vegetables: 3-5 servings each day Fruits: 2-4 servings each day Milk and Dairy: 2-3 servings each day Meat and Meat substitutes: 2-3 servings each day (6oz. Daily) Fats and snacks: 1-2 servings daily Increase fiber gradually rapid increase may cause gas, cramping, bloating or diarrhea. Drink plenty of water 4-8 cups daily, fiber particles works best with adequate water intake by soaking up the water, making the stool larger and softer, requiring less pressure to be eliminated quickly. It also helps lubricate the lining of the colon. **A high fiber diet is not just a quick fix ; it is a lifelong solution to the problem of constipation!!** FRUITS Apple, raw, with skin 1 medium Apple, baked 1 large Applesauce, sweetened 1 cup Apricots, raw 1 whole Apricots, canned with ascorbic acid 1 cup Banana 1 medium Blackberries, raw, no sugar 1 cup Blueberries, raw 1 cup Cantaloupe, raw 1 cup Cherries, sweet, raw Cranberries, sauce, canned, sweetened 1 slice Dates, Deglet Noor 5 dates Figs, dried, uncooked Grapefruit, raw, pink and red, all areas ½ of whole Grapes, red or green Grapes, red or black Honeydew Melon 1 cup Page 2 of 8

3 Orange, raw, all commercial varieties 1medium Papaya, Fresh, medium Peach, dried 3 halves Peach, raw 1 med Peach, canned in heavy syrup 1 halves Pear, raw 1 medium Pineapple, fresh, cubed, all varieties 1 cup Pineapple, canned, cubed, heavy syrup 1 cup Plums, raw Raisins, seedless 1 cup Raspberries, frozen 1 cup Strawberries, w/o sugar 1 cup Watermelon 1 cup VEGETABLES Artichokes, cooked 1 cup Asparagus, cooked, small spears 1 cup Avocado, whole, California 1 oz Beets, cooked, sliced, boiled 1cup Beets, canned, drained 1 cup Broccoli, raw 1 cup Broccoli, frozen, chopped, cooked, boiled 1 cup Broccoli, fresh, cooked 1 cup Brussel Sprouts, cooked, boiled 1 cup Cabbage, raw 1 cup Cabbage, cooked, boiled 1 cup Carrots, raw 1 cup Carrots, cooked, boiled 1 cup Cauliflower, raw 1 cup Cauliflower, cooked, boiled 1 cup Celery, raw 1 stalk Celery, cooked 1 cup Corn, sweet, on cob, cooked, boiled 1 ear Corn, sweet, cooked or canned 1 cup Cucumber, raw, peeled 1 cup Eggplant, cooked, boiled 1 cup Endive, raw 1 cup Green Beans (snap), cooked, boiled 1 cup Greens, collard, cooked 1 cup Lettuce, green leaf, raw 1 cup Mushrooms, raw, white 1 cup Mushrooms, canned, drained 1 cup Okra, cooked 1 cup Olives, ripe, canned (small-extra large) 5 large Onion, raw 1 slice Onion, cooked 1 cup Onion, Green, Scallion 1 whole Parsley, chopped 10 sprigs Parsnips, cooked, boiled 1 cup Peas, green, cooked, boiled 1 cup Peas, dried, split, cooked 1 cup Peppers, green, sweet, cooked, boiled 1 cup Peppers, red hot, chili, raw 1 pepper Page 3 of 8 40:B:03

4 40:B:03 Potatoes, baked Potatoes, boiled Potatoes, mashed w/ whole milk 1 cup Potatoes, Sweet, baked in skin Radishes, raw Rhubarb, cooked w/sugar 1 cup Rutabaga, cooked, boiled, drained 1 cup Radishes, raw Rhubarb, cooked w/sugar 1 cup Rutabaga, cooked, boiled, drained 1 cup Sauerkraut, canned 1 cup Spinach, raw 1 cup Spinach, cooked 1cup Squash, summer (yellow), cooked, boiled 1 cup Squash, all varieties, cooked, boiled 1 cup Sweet Potato, cooked, baked in skin 1 potato Tomatoes, raw 1 medium Tomatoes, canned, red ripe 1 cup Tomatoes, sauce 1 cup PROTEIN Legumes Baked Beans, canned, plain or vegetarian 1 cup Baked Beans w/ pork and sweet sauce 1 cup Beans, Black, cooked 1 cup Beans, Great Northern, cooked, boiled 1 cup Beans, Kidney, canned 1 cup Beans, Kidney, cooked, boiled 1 cup Beans, Lentils, cooked, boiled 1 cup Beans, Lima, cooked, boiled 1 cup Beans, Pinto, cooked, boiled 1 cup Beans, White, canned 1 cup Chickpeas, (garbanzos), canned 1 cup Chickpeas, (garbanzos), cooked 1 cup PROTEIN, Nuts Almonds 1oz (24 nuts) Brazil Nuts, dried, unblanched 1oz (6-8nuts) Chestnuts, roasted, European 1 cup Coconut, dried, sweetened 1 cup Peanut Butter, regular, smooth 1 Tbsp Peanuts, dry roasted 1oz (28 nuts) Sunflower kernels ¼ cup Walnuts, English, shelled, chopped 1oz (14 halves) GRAINS - Whole Bulgur, cooked 1 cup Rice, white, cooked 1cup Rice, brown, cooked 1 cup Rice, instant, prepared 1 cup Bulgur, cooked 1 cup Page 4 of 8

5 GRAINS Breads Bread, Arnold, Double Fiber 2 slices Bread, Cracked Wheat 2 slices Bread, White 1 slices Bread, Italian, 2 slices Bread, Pita, white, enriched 4 inch pita Bread, Pumpernickel 2 slices Bread, Rye 1 slice Bread, Wheat (includes wheat berry) 1 slice Bread, Whole Wheat, commercially prepared 1 slice Bread Crumbs, dry grated, seasoned 1 cup Cornbread 1 piece Muffins, English, plain 1 whole Tortilla, ready-to-bake, or fry, corn 1 tortilla Tortilla, ready-to-bake, or fry 1 tortilla GRAINS Cereal Cereal, All-Bran, Original ½ cup Cereal, Bran Buds ½ cup Cereal, Bran Chex, Multigrain ¾ cup Cereal, Bran Flakes, Post plain ¾ cup Cereal, Bran Flakes, Post Raisin Bran 1 cup Cereal, Cheerios 1 cup Cereal, Cornflakes 1 cup Cereal, Cracklin Oat Bran ¾ cup Cereal, Fiber One ½ cup Cereal, Granola, Quaker Natural low-fat 2/3 cup Cereal, Oatmeal, Quaker Instant original 1 packet Cereal, Oatmeal, Quaker High Fiber 1 packet Cereal, Raisin Bran 1 cup Cereal, Rice Krispies 1 ¼ cup Cereal, Shredded Wheat (large biscuit) 2 piece Cereal, Shredded Wheat (spoon-size) 1 cup Cereal, Wheat Chex, 100% whole-grain 1 cup Cereal, Wheatena, cooked with water 1 cup Cereal, Wheaties 1 cup Pancake, plain, dry mix, incomplete, prepared 1 cake GRAINS Pasta, Macaroni Macaroni, cooked 1 cup Macaroni & cheese, canned entrée 1 cup Noodles, egg, cooked 1 cup Noodles, spinach 1 cup Spaghetti, plain, cooked 1 cup Spaghetti, whole wheat, cooked 1 cup SOUPS Soup, Campbell s Black Bean 1 cup Soup, Pritikin, Split Pea 1 cup Soup, Progresso, High Fiber 1 cup Soup, Progresso, Lentil 1 cup Soup, Progresso, Macaroni and bean 1 cup Page 5 of 8 40:B:03

6 40:B:03 MISCELLANEOUS Jams and preserves 1 Tbsp SUPPLEMENTS Food Portion Calories Fiber Benefiber 3 chewable 15 or tablets, 3 caplets, or 2 teaspoon powder for chewable Benefiber for Children 2 teaspoons Metamucil sugar free powder 1 rounded teaspoon Fiberchoice 2 chewable tablets Fibersure powder 1 heaping teaspoon HIGH FIBER RECIPES Colon Cocktail 3 tbsp. Applesauce 2 tbsp. Prune juice + prunes 1 tbsp. Psyllium (Metamucil) Add more applesauce and sugar to taste! This makes one serving, have as an appetizer before dinner! Fruit Paste 2 cups water 10 Senna Tea Bags 1 lb. Raisins 1 lb. Dates 1 lb. Prunes 1 cup Brown Sugar ½ cup Lemon Juice Bring 2 cups of water to boil, add Senna Tea Bags. Add next three ingredients to liquid and simmer 5 minutes. Remove from heat, remove tea bags and add remaining ingredients. Blend mixture together until pureed. Freeze in Ziploc Freezer bags (pints). Remove from freezer and refrigerate while using. Can be eaten off a spoon or spread on graham crackers! Tastes like the center of a Fig Newton! Natural Laxative Mixture 1 lb. Raisins 1 lb. Currants 1 lb. Prunes 1 lb. Figs 1 lb. Dates 1 28 oz. Container undiluted prune concentrate Put fruit through a grinder. Mix with prune concentrate in blender or food processer very thick. Store in Ziploc Freezer bags (pints) take out as needed and store in refrigerator. Eat off spoon or spread on graham crackers! Page 6 of 8

7 Banana Bread ½ cup Sugar ½ cup Egg substitute 2 cups Mashed banana (about 5) 2 cups Whole wheat pastry flour 1 tsp. Baking powder ½ tsp. Baking soda 1 tsp. Cinnamon 40:B:03 Beat sugar, eggs, and bananas with mixer until smooth. Combine flour, powder, soda, and cinnamon in a separate bowl, mix with a wisk, then add to banana mixture. Pour into 9x5 loaf pan sprayed with cooking spray. Bake at 350 degrees for 45 minutes. 16 slices. Serves 8, Calories 356, Fat 1g, Fiber 4g. Whole Wheat Apple Cake ½ cup Finely chopped nuts ¾ cup Raw sugar 1 tsp. Cinnamon 2 tsp. Wheat germ 1 ½ cups Thin peeled apple slices ½ tsp. Lemon juice ½ cups Butter 2 Eggs 1 ¼ cups Sifted whole wheat flour 1 ½ tsp. Baking powder ½ tsp. Baking soda ½ cups Sour cream ½ tsp Milk Preheat oven to 350 degrees F. Combine the nuts, ¼ cup of sugar, cinnamon, wheat germ, apples and lemon juice in a small bowl, set aside. Cream butter, remaining sugar, beat in eggs one at a time. Sift together flour, powder and soda. Combine the sour cream and the milk. Stir the sifted dry ingredients into the creamed mixture, alternately with the sour cream mixture. Pour ½ the batter into a well-buttered 9x5x3 loaf pan, spread apple mixture then remaining batter over top. Bake 50 minutes. Serve warm with whipped cream. Lentils and Pasta ¾ cup Lentils 2 tsp. Olive oil 1 tsp. Minced garlic 1 16 oz. Can tomato sauce 1 2/3 cup Low-sodium chicken broth 2 cup Tiny tube pasta ¼ cup Grated Parmesan cheese Rinse lentils and drain. In medium skillet, sauté garlic and onion in oil; add tomato sauce, lentils and chicken broth. Cover and simmer 30 minutes or until lentils are tender. Meanwhile, cook and drain pasta according to package directions. Serve sauce over pasta. Top with parmesan cheese. Makes 6 servings. Note: If preferred, add uncooked pasta to the lentils and sauce with an additional cup of broth or water after sauce simmers 20 minutes. Cover and simmer an additional 10 minutes. Page 7 of 8

8 40:B:03 Per serving: 177 calories, 28g carbohydrates, 10g protein, 3g fat (1g saturated), 9mg cholesterol, 3g fiber, 597mg sodium. Optional Ingredients: ½ tsp. Oregano ½ tsp. Basil 1 to 2 inch square of cheese rind Add during simmering The SAUCE may be pureed to disguise the lentils!! Fiber Treats ½ Stick butter 1 (10 oz.) pkg. Marshmallows or 4 cups miniature marshmallows 5 cups Fiber One cereal Melt butter in large saucepan over low heat. Add marshmallows and stir until completely melted. Cook over low heat for about 3 minutes longer, stirring constantly. Remove from heat. Add cereal. Stir until well coated using buttered spatula or waxed paper. Press mixture evenly into buttered 13x9x2-inch pan. When cool, cut into 2-inch squares. Makes 24 squares. Peanut Treats: Add 1 cup salted cocktail peanuts with the cereal. Peanut Butter Treats: Stir ¼ cup peanut butter into marshmallow mixture just before adding cereal. Raisin Treats: Add 1 cup seedless raisins with cereal. Web sites to visit for more healthy recipes listing fiber content: Written 1/01; Revised 2/04, 8/07 (07:B:09) Renumbered / Reviewed 5/10 Revised 8/10, 5/11, 8/12 (Part of 07:B:33) The Children s Hospital of Philadelphia Not to be copied or distributed without permission. All rights reserved. Patient family education materials provide educational information to help individuals and families. You should not rely on this information as professional medical advice or to replace any relationship with your physician or healthcare provider. Page 8 of 8