Use the following measurements to substitute for 1 cup of white flour:ġ cup whole wheat flour minus 2 tablespoons ORġ/2 cup whole wheat flour plus 1/2 cup white flour ORģ/4 cup white flour and 1/4 cup wheat germ or 1/4 cup 100% branĪlso, try to eat 3 or more servings of breads and cereals made from whole grains and bran. Replace white flour with whole wheat in many of your favorite recipes. Variety is important to not only get in enough fiber, but also important vitamins, minerals, and other nutrients. Do not eat the same foods all of the time. Include a variety of high fiber food sources.Help manage the symptoms of irritable bowel syndrome Increases movement of the gastrointestinal tract, making you go to the bathroom more often Increases the amount and weight of stools For example, for a 3-year-old child: 3 + 5 = 8 grams of fiber. The sum is the number of grams of fiber your child should have each day. To figure out how much fiber your child (age 3 - 18) needs, take the child's age and add 5. Fiber is provided through eating whole grains, fruit, and vegetables. It is also called roughage, bulk, or unavailable carbohydrate. Fiber is the part of the plants that gives them structure.
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