How Much Fiber Do We Need?
The Institute of Medicine (IOM) established an Adequate Intake (AI) level for fiber for adults and children. 23 The IOM recommends that people of all ages consume 14 grams of fiber for each 1,000 calories. The AIs were based on amounts that had been observed in adults to protect against heart disease. The table below summarizes fiber recommendations by gender and age.
A simple way to help children take small steps towards meeting their recommended fiber intake is to set achievable goals, such as the "age-plus-five" approach.
References:
23. Institute of Medicine (2005) Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids (macronutrients). National Academies Press
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