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1 Fiber doesn't have to be a turn-off for kids â try apples, pears, beans, oatmeal, oranges, ripe bananas, whole-grains breads, and popcorn. Adding flax meal or bran to homemade fruit smoothies is another way to slip fiber into a child's diet.  Make sure kids get enough exercise.
Try to eat 20 to 35 grams of fiber a day to help prevent constipation and hemorrhoids. You can get these from whole grains, veggies, legumes and fruit. Products labeled refined or enriched arenât as beneficial to you or your baby.