Caring for Your Child FIBER FACTS

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, 14-18 years: 38grams Females, 9-13 years: 26grams Females, 14-18 years: 29grams Page 1 of 8

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 72 3.3 Apple, baked 1 large 100 5.0 Applesauce, sweetened 1 cup 194 3.1 Apricots, raw 1 whole 17 0.8 Apricots, canned with ascorbic acid 1 cup 141 4.1 Banana 1 medium 105 3.1 Blackberries, raw, no sugar 1 cup 62 7.6 Blueberries, raw 1 cup 83 3.5 Cantaloupe, raw 1 cup 38 1.4 Cherries, sweet, raw 10 43 1.4 Cranberries, sauce, canned, sweetened 1 slice 86 0.6 Dates, Deglet Noor 5 dates 117 3.3 Figs, dried, uncooked 2 95 3.7 Grapefruit, raw, pink and red, all areas ½ of whole 39 2.0 Grapes, red or green 10 35 1.4 Grapes, red or black 15-20 65 1.0 Honeydew Melon 1 cup 61 1.4 Page 2 of 8

Orange, raw, all commercial varieties 1medium 62 3.1 Papaya, Fresh, medium 1 119 5.5 Peach, dried 3 halves 93 3.2 Peach, raw 1 med 38 1.5 Peach, canned in heavy syrup 1 halves 73 1.3 Pear, raw 1 medium 96 5.1 Pineapple, fresh, cubed, all varieties 1 cup 78 2.2 Pineapple, canned, cubed, heavy syrup 1 cup 198 2.0 Plums, raw 1 30 0.9 Raisins, seedless 1 cup 434 5.4 Raspberries, frozen 1 cup 258 11 Strawberries, w/o sugar 1 cup 53 3.3 Watermelon 1 cup 46 0.6 VEGETABLES Artichokes, cooked 1 cup 89 4.5 Asparagus, cooked, small spears 1 cup 32 2.8 Avocado, whole, California 1 oz 47 2.8 Beets, cooked, sliced, boiled 1cup 75 1.8 Beets, canned, drained 1 cup 53 3.1 Broccoli, raw 1 cup 30 2.3 Broccoli, frozen, chopped, cooked, boiled 1 cup 52 5.5 Broccoli, fresh, cooked 1 cup 55 2.3 Brussel Sprouts, cooked, boiled 1 cup 56 4.1 Cabbage, raw 1 cup 18 1.8 Cabbage, cooked, boiled 1 cup 35 2.9 Carrots, raw 1 cup 45 3.1 Carrots, cooked, boiled 1 cup 55 4.7 Cauliflower, raw 1 cup 25 2.5 Cauliflower, cooked, boiled 1 cup 29 2.9 Celery, raw 1 stalk 6 0.6 Celery, cooked 1 cup 27 2.4 Corn, sweet, on cob, cooked, boiled 1 ear 83 2.1 Corn, sweet, cooked or canned 1 cup 166 4.2 Cucumber, raw, peeled 1 cup 14 0.8 Eggplant, cooked, boiled 1 cup 35 2.5 Endive, raw 1 cup 9 1.6 Green Beans (snap), cooked, boiled 1 cup 44 4.0 Greens, collard, cooked 1 cup 49 5.3 Lettuce, green leaf, raw 1 cup 8 0.7 Mushrooms, raw, white 1 cup 15 0.7 Mushrooms, canned, drained 1 cup 39 3.7 Okra, cooked 1 cup 35 4.0 Olives, ripe, canned (small-extra large) 5 large 25 0.7 Onion, raw 1 slice 6 0.2 Onion, cooked 1 cup 92 1.5 Onion, Green, Scallion 1 whole 11 0.4 Parsley, chopped 10 sprigs 4 0.3 Parsnips, cooked, boiled 1 cup 111 5.6 Peas, green, cooked, boiled 1 cup 125 8.8 Peas, dried, split, cooked 1 cup 231 16.3 Peppers, green, sweet, cooked, boiled 1 cup 38 1.6 Peppers, red hot, chili, raw 1 pepper 18 0.7 Page 3 of 8 40:B:03

40:B:03 Potatoes, baked 1 145 2.3 Potatoes, boiled 1 116 2.4 Potatoes, mashed w/ whole milk 1 cup 174 3.2 Potatoes, Sweet, baked in skin 1 131 4.8 Radishes, raw 1 1 0.1 Rhubarb, cooked w/sugar 1 cup 278 4.8 Rutabaga, cooked, boiled, drained 1 cup 66 3.1 Radishes, raw 1 1 0.1 Rhubarb, cooked w/sugar 1 cup 278 4.8 Rutabaga, cooked, boiled, drained 1 cup 66 3.1 Sauerkraut, canned 1 cup 45 6.8 Spinach, raw 1 cup 7 0.7 Spinach, cooked 1cup 41 4.3 Squash, summer (yellow), cooked, boiled 1 cup 36 2.5 Squash, all varieties, cooked, boiled 1 cup 76 5.7 Sweet Potato, cooked, baked in skin 1 potato 131 4.8 Tomatoes, raw 1 medium 11 1.5 Tomatoes, canned, red ripe 1 cup 41 2.4 Tomatoes, sauce 1 cup 59 3.7 PROTEIN Legumes Baked Beans, canned, plain or vegetarian 1 cup 239 10.4 Baked Beans w/ pork and sweet sauce 1 cup 283 10.6 Beans, Black, cooked 1 cup 227 15.0 Beans, Great Northern, cooked, boiled 1 cup 209 12.4 Beans, Kidney, canned 1 cup 215 13.8 Beans, Kidney, cooked, boiled 1 cup 225 13.1 Beans, Lentils, cooked, boiled 1 cup 230 15.6 Beans, Lima, cooked, boiled 1 cup 189 10.8 Beans, Pinto, cooked, boiled 1 cup 245 15.4 Beans, White, canned 1 cup 299 12.6 Chickpeas, (garbanzos), canned 1 cup 286 10.6 Chickpeas, (garbanzos), cooked 1 cup 172 12.5 PROTEIN, Nuts Almonds 1oz (24 nuts) 163 3.5 Brazil Nuts, dried, unblanched 1oz (6-8nuts) 186 2.1 Chestnuts, roasted, European 1 cup 350 7.3 Coconut, dried, sweetened 1 cup 466 4.2 Peanut Butter, regular, smooth 1 Tbsp. 94 1.0 Peanuts, dry roasted 1oz (28 nuts) 166 2.3 Sunflower kernels ¼ cup 186 2.9 Walnuts, English, shelled, chopped 1oz (14 halves) 185 1.9 GRAINS - Whole Bulgur, cooked 1 cup 151 8.2 Rice, white, cooked 1cup 215 0.6 Rice, brown, cooked 1 cup 216 3.5 Rice, instant, prepared 1 cup 193 1.0 Bulgur, cooked 1 cup 151 8.2 Page 4 of 8

GRAINS Breads Bread, Arnold, Double Fiber 2 slices 200 8.0 Bread, Cracked Wheat 2 slices 120 2.8 Bread, White 1 slices 67 0.6 Bread, Italian, 2 slices 108 1.0 Bread, Pita, white, enriched 4 inch pita 77 0.6 Bread, Pumpernickel 2 slices 160 4.2 Bread, Rye 1 slice 83 1.9 Bread, Wheat (includes wheat berry) 1 slice 65 1.1 Bread, Whole Wheat, commercially prepared 1 slice 69 1.9 Bread Crumbs, dry grated, seasoned 1 cup 460 5.9 Cornbread 1 piece 188 1.4 Muffins, English, plain 1 whole 125 2.0 Tortilla, ready-to-bake, or fry, corn 1 tortilla 57 1.6 Tortilla, ready-to-bake, or fry 1 tortilla 100 1.0 GRAINS Cereal Cereal, All-Bran, Original ½ cup 78 8.8 Cereal, Bran Buds ½ cup 70 13.0 Cereal, Bran Chex, Multigrain ¾ cup 160 6.0 Cereal, Bran Flakes, Post plain ¾ cup 100 5.0 Cereal, Bran Flakes, Post Raisin Bran 1 cup 190 8.0 Cereal, Cheerios 1 cup 100 3.0 Cereal, Cornflakes 1 cup 101 0.7 Cereal, Cracklin Oat Bran ¾ cup 200 6.0 Cereal, Fiber One ½ cup 60 14.0 Cereal, Granola, Quaker Natural low-fat 2/3 cup 210 3. Cereal, Oatmeal, Quaker Instant original 1 packet 100 3.0 Cereal, Oatmeal, Quaker High Fiber 1 packet 160 10.0 Cereal, Raisin Bran 1 cup 170 5.0 Cereal, Rice Krispies 1 ¼ cup 128 0.3 Cereal, Shredded Wheat (large biscuit) 2 piece 155 5.5 Cereal, Shredded Wheat (spoon-size) 1 cup 175 5.5 Cereal, Wheat Chex, 100% whole-grain 1 cup 108 3.2 Cereal, Wheatena, cooked with water 1 cup 136 6.6 Cereal, Wheaties 1 cup 104 3.0 Pancake, plain, dry mix, incomplete, prepared 1 cake 83 0.7 GRAINS Pasta, Macaroni Macaroni, cooked 1 cup 221 2.5 Macaroni & cheese, canned entrée 1 cup 207 1.3 Noodles, egg, cooked 1 cup 211 1.9 Noodles, spinach 1 cup 211 3.7 Spaghetti, plain, cooked 1 cup 221 2.5 Spaghetti, whole wheat, cooked 1 cup 174 6.3 SOUPS Soup, Campbell s Black Bean 1 cup 220 12.0 Soup, Pritikin, Split Pea 1 cup 180 7.0 Soup, Progresso, High Fiber 1 cup 90-130 7.0 Soup, Progresso, Lentil 1 cup 160 6.0 Soup, Progresso, Macaroni and bean 1 cup 160 6.0 Page 5 of 8 40:B:03

40:B:03 MISCELLANEOUS Jams and preserves 1 Tbsp. 56 0.2 SUPPLEMENTS Food Portion Calories Fiber Benefiber 3 chewable 15 or 30 3.0 tablets, 3 caplets, or 2 teaspoon powder for chewable Benefiber for Children 2 teaspoons 15 3.0 Metamucil sugar free powder 1 rounded 20 3.0 teaspoon Fiberchoice 2 chewable 16 4.0 tablets Fibersure powder 1 heaping teaspoon 20 3.0 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

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

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: www.cookinglight.com www.kingarthurflour.com 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 2012. 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