Fiber — fibrous plant material that cannot be digested by humans and is found in nutrient-rich fruits, vegetables and whole-grain foods — is one thing that’s lacking in lots of children’s diets.

“I see fiber deficiency every day,” says Dr. Joel Steinberg, director of the weight guidance clinic at Children’s Medical Center of Dallas.

Short-term problems like constipation and gastrointestinal distress are common complaints resulting from a low-fiber diet. But more serious are the risks of future illnesses linked to low-fiber intake: high blood pressure, heart disease, obesity and certain types of cancer.

The American Academy of Pediatrics (AAP) and the American Dietetic Association (ADA) both recommend a simple rule of thumb: The total number of fiber grams a child should consume each day should equal the child’s age plus 5, starting at age 2. A 6-year-old, therefore, should have 11 grams of fiber a day.

	How to get your child to go for the grams:
	Keep your peel on. A baked potato with skin has 4 grams of fiber — only 2 grams without.
	Whole-grain foods have more fiber than refined foods.
	Be creative. Top ice cream with fresh fruit; add wheat germ to pancake batter or meatloaf.
	Pass the peanut butter. Two tablespoons have about 2 grams of fiber.
	Steam your vegetables lightly. Boiling “leaches out” fiber, leaving less in your food. Fresh vegetables have more fiber than canned.
	Eat your beans. Pork and beans, kidney beans, chickpeas, lentils and black-eyed peas all are excellent fiber sources.
	Snack smart. Five cups of air-popped corn have about 7 grams of fiber (skip the salt and butter). Graham crackers and fig bars have more fiber than cookies.