The average American now eats 10 to 15 grams of fiber per day. The recommendation for older children, adolescents and adults is 20 to 35 grams per day. Younger children will not be able to eat enough calories to achieve this, but introducing whole grains, fresh fruits and other high fiber foods is suggested.

To ensure adequate fiber intake, eat a variety of foods, including more fruits, vegetables, whole grains, cereals, and dried beans and peas. Add fiber gradually over a period of a few weeks to avoid abdominal discomfort. Water aids the passage of fiber through the digestive system. Drink plenty of fluids (approximately 8 glasses of water or noncaloric fluid a day).

Peeling can reduce the amount of fiber in a food. Cooking may actually increase your intake by decreasing the volume of the food that is prepared. Therefore, eating fiber-containing food is beneficial either cooked or raw.