One of the best known benefits of fiber is that it reduces constipation. But did you know that fiber may also reduce the risk of coronary heart disease? The total number of fiber grams to be consumed by children can be computed by adding their age plus five. For example, a 14-year-old girl should take in about 19 grams of fiber every day. Ideas for increasing fiber intake include:
- Eating whole fruits instead of drinking fruit juices.
- Eating brown rice and whole-grain products instead of white rice, bread, and pasta.
- Choosing whole-grain cereals for breakfast.
- Snacking on raw vegetables.
- Replacing legumes for meat two to three times per week in chili and soups.
- Using whole grains and legumes as part of the main meal (such as Indian dal or lentils) or in salads (such as tabouli).
