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Fiber for Kids: Best Foods & How to Make Sure They Get Enough
July 2023
Author:
1LT. Carla Trochez
Coauthors:
Hyemyung Kim, RD, CDN, CNSC, CLC
About Kids Eat in Color
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Author:
1LT. Carla Trochez
Coauthors:
Hyemyung Kim, RD, CDN, CNSC, CLC
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“Mommy! Mommy! Look, I made ‘kabloom’ in the toilet!”
Helping support your child’s healthy bowel regimen can be a challenge for parents. Many factors can impact your child’s ability to be able to go, some within your control and some not. One thing that is within your control is feeding your child a diet rich in high-fiber foods.
So, why is fiber good for kids? And, what foods can you feed kids that are high in fiber? How much fiber do kids need, anyway? Learn everything parents need to know about fiber and kids.
Fiber is a type of carbohydrate that is not broken down by our body. Fiber is classified into two types, soluble and insoluble.
Soluble fiber
Soluble fiber dissolves in water and becomes a thick gel. It can help regulate blood sugars and improve blood cholesterol. Soluble fiber also acts as a prebiotic, or food for the healthy bacteria in our colon or large intestine.
Feeding your child’s healthy bacteria can help protect them against disease and support their heart health! (1)
Insoluble fiber does not dissolve in water and instead adds bulk to our stool, making it easier to pass bowel movements. (2)
Simply put, we need both types of fiber in our diet. However, while we need fiber, we also want to make sure our children are drinking enough beverages to make sure they can have a bowel movement with ease.
Another bonus: the best foods rich in vitamins and minerals are also rich in fiber!
How much fiber do children need?
The chart below shows the amount of fiber children need each day based on their age.
Fiber requirements for children across age groups (4):
Age Group
Daily Recommendation of Fiber*
Babies (birth to 12 months)
No set standards
Toddlers (1 – 3 years)
19 grams
Young children (4 – 8 years)
25 grams
Preadolescence (9 – 13 years)
Female: 26 grams Male: 31 grams
Adolescents (14 – 18 years)
Female: 26 grams Male: 38 grams
*These are based off AI 14 gm/1000 kcal using the median energy intake for each age group/gender.
Fiber for babies
During the first 6 months of life, babies should be exclusively breastfed or provided iron-fortified formula. (3) They do not need other sources of nutrition at this time.
Currently, there is no recommendation for how much fiber babies need. However, by introducing fiber-rich foods after the 6-month mark, you can put them on course to accept more fiber-rich foods as they grow up.
What foods are high in fiber?
Fiber can naturally be found in a variety of foods, including:
Whole grains
Fruits
Vegetables
Nuts and seeds
Beans, peas and lentils
High-fiber foods your child may already eat
These foods your child may already enjoy can help them meet their fiber needs. (5)
If your child is not usually fond of high-fiber foods, try offering the foods in another form to get your child interested. Cook them differently, serve them at a different temperature or even on a different plate. You can also incorporate them in other dishes and meals, like smoothies and soups.
While fiber is an important nutrient and there is no Tolerable Upper Intake Level set, it’s still possible for your child to get too much too quickly. This can lead to gastrointestinal issues like gas, bloating and stomach cramps. Introducing fiber slowly and aiming for a consistent amount daily will help to minimize symptoms. Sticking to the recommended intake for your child’s age group will help you avoid giving them too much.
Water & fiber
Water plays an important role in the digestion of fiber. If your child doesn’t drink enough water while eating high-fiber foods, they can experience constipation. This happens because soluble fiber needs fluid to dissolve and move along the gastrointestinal tract.
Here are baseline ranges of water requirements across age groups (6):
Age Group
Daily Recommendation of Water
Babies (7 to 12 months)
3 cups breast milk or infant formula and complementary food and water
Please note: Babies nutritional needs are primarily met through breast milk or formula. Per 2020-2025 Dietary Guidelines, babies should not have more than 4-8 oz. of water per day.
Toddlers (1 – 3 years)
4 cups
Young children (4 – 8 years)
5 cups
Preadolescence (9 – 13 years)
Female: 7 cups Male: 8 cups
Adolescents (14 – 18 years)
Female: 8 cups Male: 11 cups
The total amount of water they need may change based on activity levels and their environment, such as if they are very active or in hot climates.
Your child’s urine color can also be a good indicator of whether they’ve had too much or too little water. The lighter the color, the more hydrated your child is. The darker the color, the more dehydrated they are.
How to avoid giving too much fiber
To avoid giving too much fiber to your child, consider:
Increasing fiber slowly so your child’s body can adapt to the changes.
Ensure your child increases their water intake as their fiber intake increases.
Provide a consistent schedule of high-fiber foods to promote bowel movements. In other words, try including high-fiber foods at each meal and snack, rather than at one meal each day.
In some plant-based eating patterns, too much fiber may be a concern for young children. Too much fiber for these young ones can lead to reduced appetite and early satiety which may prevent them from getting enough of other nutrients they need for growth like protein and fat.
If your child starts making too many trips to the bathroom, or has gas, bloating and an upset stomach, consider speaking to your child’s health care provider.
Should I consider fiber supplements?
“I see fiber supplements in the supplement aisle advertised for kids. Are they any good?”
While fiber supplements or gummies may catch your eye, a balanced diet will provide enough fiber for your child. However, if you are considering supplements, make sure to consult your child’s qualified health care provider.
How to help a picky eater get enough fiber
If your child is a picky eater, know you are not alone. Picky eating can be stressful for parents, especially because kids need food to grow.
We may feel pressured to make every bite count, but did you know it may take our babies and toddlers up to 8 to 10 exposures to accept new foods? (3) We have several tips to help you with this challenge!
1. McRae MP. Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses. J Chiropr Med. 2017;16(4):289-299. doi:10.1016/j.jcm.2017.05.005.
2. Gropper S, Smith J. Advanced Nutrition and Human Metabolism. Belmont, CA: Wadsworth Cengage Learning, 2017. 7th ed. ISBN: 9781305627857.
3. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.
4. Institute of Medicine. 2001. Dietary Reference Intakes: Proposed Definition of Dietary Fiber. Washington, DC: The National Academies Press. https://doi.org/10.17226/10161.
5. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. Fdc.nal.usda.gov.
6. Institute of Medicine. 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537.
About Kids Eat in Color
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Carla Trochez is a dietetic intern for the U.S. Army. She has a Bachelor's Degree in Nutrition with an emphasis in Dietetics from Texas Woman's University, and she's working on a Master of Nutrition Science from Baylor University. Carla's work experience ranges from the food service industry and professional childcare to emergency medicine. After her internship, Carla will be in a performance nutrition optimization role as a registered dietitian.
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“Mommy! Mommy! Look, I made ‘kabloom’ in the toilet!”
Helping support your child’s healthy bowel regimen can be a challenge for parents. Many factors can impact your child’s ability to be able to go, some within your control and some not. One thing that is within your control is feeding your child a diet rich in high-fiber foods.
So, why is fiber good for kids? And, what foods can you feed kids that are high in fiber? How much fiber do kids need, anyway? Learn everything parents need to know about fiber and kids.
Article contents:
Why kids need fiber
How much fiber kids need
High-fiber foods for kids
How much fiber is too much?
Fiber supplements
Picky eaters and fiber
Why is fiber important for kids?
Fiber is a type of carbohydrate that is not broken down by our body. Fiber is classified into two types, soluble and insoluble.
Soluble fiber
Soluble fiber dissolves in water and becomes a thick gel. It can help regulate blood sugars and improve blood cholesterol. Soluble fiber also acts as a prebiotic, or food for the healthy bacteria in our colon or large intestine.
Feeding your child’s healthy bacteria can help protect them against disease and support their heart health! (1)
If you’re curious, see our article on Probiotics for Kids to learn more.
Insoluble fiber
Insoluble fiber does not dissolve in water and instead adds bulk to our stool, making it easier to pass bowel movements. (2)
Simply put, we need both types of fiber in our diet. However, while we need fiber, we also want to make sure our children are drinking enough beverages to make sure they can have a bowel movement with ease.
Another bonus: the best foods rich in vitamins and minerals are also rich in fiber!
How much fiber do children need?
The chart below shows the amount of fiber children need each day based on their age.
Fiber requirements for children across age groups (4):
Male: 31 grams
Male: 38 grams
Fiber for babies
During the first 6 months of life, babies should be exclusively breastfed or provided iron-fortified formula. (3) They do not need other sources of nutrition at this time.
Read More: From Milk to Solids: Feeding Babies 0-12 Months Old
As our babies wean from breast milk or formula, we want to help them accept a variety of foods rich in nutrients they need to grow.
You can begin introducing babies to nutrient-dense food that complements breast milk or formula around 6 months of age.
Currently, there is no recommendation for how much fiber babies need. However, by introducing fiber-rich foods after the 6-month mark, you can put them on course to accept more fiber-rich foods as they grow up.
What foods are high in fiber?
Fiber can naturally be found in a variety of foods, including:
High-fiber foods your child may already eat
These foods your child may already enjoy can help them meet their fiber needs. (5)
*Popcorn is a choking hazard for children under the age of 4.
If your child is not usually fond of high-fiber foods, try offering the foods in another form to get your child interested. Cook them differently, serve them at a different temperature or even on a different plate. You can also incorporate them in other dishes and meals, like smoothies and soups.
Check out some of our recipes like our 5-ingredient green smoothie or mango chia pudding to make fiber-rich foods more fun!
Can kids have too much fiber?
While fiber is an important nutrient and there is no Tolerable Upper Intake Level set, it’s still possible for your child to get too much too quickly. This can lead to gastrointestinal issues like gas, bloating and stomach cramps. Introducing fiber slowly and aiming for a consistent amount daily will help to minimize symptoms. Sticking to the recommended intake for your child’s age group will help you avoid giving them too much.
Water & fiber
Water plays an important role in the digestion of fiber. If your child doesn’t drink enough water while eating high-fiber foods, they can experience constipation. This happens because soluble fiber needs fluid to dissolve and move along the gastrointestinal tract.
Here are baseline ranges of water requirements across age groups (6):
Please note: Babies nutritional needs are primarily met through breast milk or formula. Per 2020-2025 Dietary Guidelines, babies should not have more than 4-8 oz. of water per day.
Male: 8 cups
Male: 11 cups
The total amount of water they need may change based on activity levels and their environment, such as if they are very active or in hot climates.
Your child’s urine color can also be a good indicator of whether they’ve had too much or too little water. The lighter the color, the more hydrated your child is. The darker the color, the more dehydrated they are.
How to avoid giving too much fiber
To avoid giving too much fiber to your child, consider:
In some plant-based eating patterns, too much fiber may be a concern for young children. Too much fiber for these young ones can lead to reduced appetite and early satiety which may prevent them from getting enough of other nutrients they need for growth like protein and fat.
If your child starts making too many trips to the bathroom, or has gas, bloating and an upset stomach, consider speaking to your child’s health care provider.
Should I consider fiber supplements?
“I see fiber supplements in the supplement aisle advertised for kids. Are they any good?”
While fiber supplements or gummies may catch your eye, a balanced diet will provide enough fiber for your child. However, if you are considering supplements, make sure to consult your child’s qualified health care provider.
How to help a picky eater get enough fiber
If your child is a picky eater, know you are not alone. Picky eating can be stressful for parents, especially because kids need food to grow.
We may feel pressured to make every bite count, but did you know it may take our babies and toddlers up to 8 to 10 exposures to accept new foods? (3) We have several tips to help you with this challenge!
Please visit Expert Tips for Parents of Picky Eaters for more.
References
1. McRae MP. Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses. J Chiropr Med. 2017;16(4):289-299. doi:10.1016/j.jcm.2017.05.005.
2. Gropper S, Smith J. Advanced Nutrition and Human Metabolism. Belmont, CA: Wadsworth Cengage Learning, 2017. 7th ed. ISBN: 9781305627857.
3. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.
4. Institute of Medicine. 2001. Dietary Reference Intakes: Proposed Definition of Dietary Fiber. Washington, DC: The National Academies Press. https://doi.org/10.17226/10161.
5. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. Fdc.nal.usda.gov.
6. Institute of Medicine. 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537.