By: Dr. Camille Range, MPH, RDN Read Time: 3 minutes

You may have heard that fiber is a good thing to eat – but why is it helpful and how much do you need? There’s a good chance you and your family aren’t getting enough. More than 90% of adults don’t get enough fiber daily. So it’s no wonder that, on average, kids are only eating about 40% of their recommended daily fiber.

Why is fiber important?

These benefits can help kids be ready to take on the day. By feeling full longer, kids’ brains can focus on learning instead of being distracted by their hunger, and they will be less likely to overeat throughout the day. And of course we’re all for fewer issues going to the bathroom! 

What are the best sources of fiber, and how do I know how much fiber my kids are getting?

Some of the best sources of fiber are fruits and vegetables, especially berries, apples, sweet potatoes, zucchini, and various beans. Scroll down to see how much fiber is in these and other foods.

Other good sources of fiber include nuts, seeds, and whole grains.

Packaged foods can also contain fiber. The easiest way to find out if and how much fiber is in a product is to read the Nutrition Facts label

So how much is enough?

The National Academy Institute of Medicine recommends fiber intake by age and sex: 

  • 4-8 years old: 25 grams/day 
  • Boys: 9-13 years old – 31 g/day; 14-18 years old – 38 g/day 
  • Girls: 9-18 years old – 26 g/day

Growing healthy bodies and minds may be a challenge now, but the benefits last a lifetime! In addition to the benefits mentioned above, eating the recommended amount of fiber can help prevent conditions such as type 2 diabetes, heart disease, high cholesterol, and other gastrointestinal diseases. 

That’s why we included fiber in our products! Hopefully your kids can get their recommended fiber through fruits, vegetables, and whole grains, but we know it’s tough, and we can help. There are two grams of fiber in each bottle of PLEZi. 




Did you get all your fiber questions answered? What else do you want to know? Ask us anything over on Instagram @plezinutrition.