Dietary fibre is often overlooked compared to other nutrients like protein and vitamins. However, it plays a key role in children's health. Fibre does much more than aid digestion; its benefits are broad and crucial for growing bodies. This post aims to highlight the importance of dietary fibre and how it can positively influence your child's health.
What is Dietary Fibre?
Dietary fibre, often referred to as roughage, is composed of plant-based carbohydrates that the body cannot fully digest. There are two primary types of fibre: soluble and insoluble.
Soluble fibre dissolves in water and can help lower blood cholesterol and glucose levels. Foods that are high in soluble fibre include oats, beans (e.g kidney beans), lentils, apples, and oranges.
Insoluble fibre does not dissolve in water and helps food pass through the digestive tract. This type of fibre prevents constipation, which is especially important for children. Foods rich in insoluble fibre include whole wheat products, nuts, and various vegetables such as broccoli and carrots.
Both fibre types are essential for maintaining good health.
Benefits of Dietary Fibre for Children
Promotes Digestive Health
One of the most notable benefits of dietary fibre is its positive effect on digestive health. A diet rich in fibre helps prevent constipation, a common issue for many children. For example, increasing their fibre intake can transform stools from hard and painful to soft and easy to pass. Ensuring enough fluid is drunk is important alongside consuming enough fibre.
Supports a health gut microbiome
Eating a diet rich in fibre supports a healthy and diverse gut microbiome and fermentation of dietary fibre can generate short chain fatty acids (SCFAs) & other beneficial substances which support immunity and cell health (1).
Aids in Weight Management
Fibre-rich foods are generally low in calories and can keep children feeling full without overeating. This is particularly important given the rising rates of childhood obesity. Research shows that incorporating more fruits, vegetables, and whole grains can lead to less processed snacking. For instance, a snack of air-popped popcorn (which contains around 3.5 grams of fibre per 3 cups) is a healthier choice than sugary treats.
Regulates Blood Sugar Levels
Fibre, especially soluble fibre, is crucial for managing blood sugar levels. For active children, stable blood sugar is essential for maintaining energy and focus. Incorporating fibre can slow down sugar absorption; for example, a breakfast of oatmeal with fruit can provide sustained energy, helping to prevent sugar spikes and crashes during the school day.
Fibre foods often contain vitamins & minerals
Fibre-containing foods often also contain sources of vitamins and minerals thus providing other health benefits aside from that of fibre - the BNF website has some good information on fibre for additional reading Fibre - Nutrition Information - British Nutrition Foundation
How Much Fibre Do Children Need?
The recommended daily intake of fibre varies by age. The general guideline for dietary fibre intake is (2) :
Best Sources of Dietary Fibre for Kids
Incorporating fibre into children’s diets is best achieved through whole, minimally processed foods. Here are some outstanding sources of dietary fibre:
Fruits: Apples (1/2 medium apple provides 1g fibre), bananas, berries, and pears have high fibre content and are appealing to children.
Vegetables: Carrots (approximately 1.5 grams per medium carrot), broccoli, and sweet potatoes can be prepared in various tasty ways.
Leave the skins on potatoes: jacket potatoes, roast potatoes, new potatoes, skin-on homemmade chips
Whole Grains: Choosing whole grain products, such as whole grain bread (about 2.5 grams per slice), pasta, and cereals (1 weetabix is 2g fibre), ensures that children receive maximum nutrients.
Legumes: baked beans ~ 2 tbsp provides 2g fibre. Items like beans (over 12 grams per cup), lentils, and chickpeas are not only fibre-rich but can also be added to various dishes, from soups to salads or dips (e.g hummus).
Tips for Increasing Fibre Intake in Children's Diets
For babies and toddlers
It is important not to give a high fibre diet every day as this can be very filling and their tummies are still small so it is important not to displace other nutritious foods in the diet. Giving a mix and match of white and wholemeal breads/pastas, rice and cereals is the right approach for this age group.
Don't leave it too late to introduce fibre-rich foods
Introducing high-fibre foods in early childhood can positively influence their eating preferences. Serve a variety of fruits and vegetables, pulses and wholegrains from a young age to cultivate lasting habits.
Increase fibre slowly & with enough fluid
If fibre intake is low be sure to slowly increase intake of fibre foods to allow the digestive system time to adapt. Be sure to include enough fluids throughout the day to support digestion.
Make It Fun
Get children involved in meal preparation. Allowing them to help cook or pick out meals can spark their interest in healthy eating. Using colorful, fresh ingredients can make food more visually appealing.
Snack Wisely
Swap processed snacks for high-fibre alternatives such as air-popped popcorn, whole-grain crackers, or vegetable sticks with hummus. This switch can significantly increase their fibre intake while satisfying their cravings.
Educate
Teach children about the benefits of fibre. Providing fun facts about how fibre aids digestion and boosts energy can encourage them to make healthier food choices.
Disclaimer
If your child has a medical condition affecting the gut please discuss with your medical professional before increasing dietary fibre.
References:
Makki et al. The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Cell Host & Microbe 23, June 13, 2018
Fibre February 2025 - Food A Fact Of Life <accessed 16.2.25>
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