Between vacation days, abundant fresh produce, outdoor barbeques, and more, summer is an excellent time to focus on your family’s health. One way to ensure everyone stays on track this summer is by focusing on your family’s fiber intake. Fiber is essential for maintaining a healthy digestive system and can support your health. Plus, I promise it can be a fun and delicious addition to your meals! Here’s how you can make fiber a family affair this summer:
What Is Fiber and Why Is It Important?
Fiber is an indigestible type of carbohydrate found in plants. Unlike other carbs, your body can’t digest fiber. Instead, it passes through your digestive system, helping to keep things moving smoothly. Fiber can help lower cholesterol levels, control blood sugar levels, and aid in achieving a healthy weight. It’s also great for keeping kids’ tummies happy and healthy.[1]
How Much Fiber Do You Need per Day?
To be a fiber champion for your family, knowing how much fiber you and your kids need daily is essential. Adults’ recommended daily fiber intake is about 25 grams for women and 38 grams for men.[2] For children, the amount varies based on age.[3] According to the Dietary Reference Intakes (DRIs), children require the following amounts of fiber daily:[4]
- Children 1 to 3 years: 19 grams
- Children 4 to 8 years: 25 grams
- Boys 9 to 13 years: 31 grams
- Girls 9 to 13 years: 26 grams
- Boys 14 to 18 years: 38 grams
- Girls 14 to 18 years: 26 grams
For context, there are about 4 grams of fiber in one medium-sized apple, 10 grams in a medium-sized avocado, and 4 grams in a cup of oatmeal. So you need about five to six servings of these and other high-fiber foods per day to hit that recommended intake, which isn’t always easy to achieve. That’s why being intentional about incorporating fiber into your diet can make all the difference.
Here is a quick reference chart if you are wondering how much fiber is in foods that you and your family may commonly eat:
*Estimated fiber amounts sourced from USDA, Agricultural Research Service. FoodData Central, 2019. Fdc.nal.usda.gov.
| Food | Serving Size | Amount of Fiber Per Serving |
| Apple (with skin) | 1 medium | 4 g |
| Avocado | 1/3rd if a fresh avocado | 3 g |
| Banana | 1 small | 3 g |
| Black beans, canned | ½ cup | 9 g |
| Broccoli | 1 cup | 2.5 g |
| Carrots | 1 cup | 3 g |
| Instant oats | 1 packet | 3 g |
| Lentils | ½ cup | 8 g |
| Ready-to-eat cereal (ex: whole grain rolled oats, plain) | 1.5 cups | 4 g |
| Pears | 1 medium sized pear | 5 g |
| Squeezable fruit & veggie pouches | 1 standard size pouch (90 g) | 2-4 g |
| Baked potato | 1 medium sized potato | 2.5 g |
| Whole-grain bread | 1 slice | 2-3 g |
Tips to Add More Fiber to Your Diet
But how can you be more intentional about adding fiber to your family’s diet? Here are a few tips for the summer to increase your intake:
1. Jump Start Your Day With a Fibrous Breakfast
Starting the day with a high-fiber breakfast is a great way to set a healthy tone. Opt for oatmeal topped with fresh berries, a fiber-rich smoothie, or whole-grain cereals. Summertime also offers an abundance of fresh fruits like berries, peaches, and plums, which can add a delicious fiber boost to your morning meal.
2. Fill Your Snacks With Fiber
Snack time is an excellent opportunity to sneak in some extra fiber. High-fiber snacks like popcorn, veggies with hummus, blueberry oat bites, kefir, or fresh fruit can help satisfy your family between meals. These snacks are not only nutritious (and delicious!) but also easy to prepare and enjoy on the go.
3. Add More Color to Your Plate
Colorful fruits and vegetables are often high in fiber and can make your meals more appealing. Incorporate a variety of colors into your dishes with fiber-rich options like carrots, bell peppers, leafy greens, and berries. These vibrant foods not only look great but also provide essential nutrients.
4. Switch to Whole Grains
Whole grains are a fantastic source of fiber. Unlike refined grains, whole grains retain all parts of the grain, providing more nutrients and fiber. When shopping, look for foods labeled “whole wheat” or “whole grain” in the ingredient list. Swap out white bread for whole-grain bread, choose brown rice over white rice, and try whole-grain pasta for a fiber-filled twist on your favorite dishes.
5. Fire up the Grill
Summer is the perfect time to get creative with your grill. Roasting high-fiber vegetables like corn, bell peppers, and zucchini brings out their natural flavors and adds a delicious twist to your meals. Don’t forget that you can also grill fruits like pineapple and peaches for a sweet and fiber-packed treat!
6. Show Legumes Some Love
Legumes, including beans, lentils, and peas, are fiber powerhouses. You can incorporate them into various dishes, from salads and soups to stews and dips. Trying new recipes with these versatile ingredients can add excitement and a significant fiber boost to your family’s diet.
How to Eat More Fiber: The Bottom Line
A fiber-rich diet helps maintain a healthy digestive system and overall well-being. That’s why it’s recommended you consume 25 to 38 grams every single day or about 14 grams per 1,000 calories. But getting enough fiber in your family’s diet doesn’t have to be a chore. Jump-start your day with a high-fiber breakfast, get creative with your snacking, add more color to your plate, switch to whole grains, fire up the grill with some veggies and fruit, and show some love to beans and other legumes. With these fun and delicious tips, you can make fiber a regular part of your and your family’s meals this summer.
Ready to start your fiber-filled summer adventure? Become a Microbiome Mom today to unlock fun new recipes and meal ideas for your family this summer.
In good gut health,
Dr. Renee
Sources
- Barber, T. M., Kabisch, S., Pfeiffer, A. F. H., & Weickert, M. O. (2020). The health benefits of dietary fibre. Nutrients, 12(10), 3209. https://doi.org/10.3390/nu12103209
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials.
- How much fiber do children need? (2020, December 30). Cleveland Clinic. https://health.clevelandclinic.org/figuring-dietary-fiber-child-need
- Fiber. Institute of Medicine. 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press.
- Chart of high-fiber foods. (2023, November 23). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
