If your child struggles with keeping it regular, tummy discomfort, or you want to support their gut health, understanding the best types of fibre for kids is essential. Fibre plays a vital role in digestion, energy, and overall wellbeing — but not all fibre is the same. Soluble fibre, insoluble fibre, resistant starch, and certain specialty fibres each have unique benefits for children’s health.
In this guide, we’ll explain the different types of fibre for children, where to find them, and how to balance them in your child’s diet for optimal gut health and regularity.
Why Kids Need Fibre
Fibre is the indigestible part of plant foods that keeps the digestive system running smoothly. For children, it’s essential for:
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Preventing constipation in children
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Supporting a healthy gut microbiome
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Helping with satiety and stable energy
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Promoting long‑term digestive health
Daily fibre needs for children (Australian Dietary Guidelines):
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4–8 years: 18g/day
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9–13 years: 20–24g/day
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14–18 years: 22–28g/day
The Three Main Types of Fibre for Kids
1. Soluble Fibre
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What it does: Soluble fibre dissolves in water to form a soft, gel‑like substance in the gut. This gel slows digestion, helping the body absorb nutrients more steadily and preventing sharp spikes in blood sugar. It also binds to cholesterol in the digestive tract, helping keep heart health on track from an early age. Many soluble fibres are fermented by gut bacteria, producing short‑chain fatty acids that nourish the gut lining, reduce inflammation, and support immune function. Making it a gentle but powerful ally for kids’ digestive and overall health [1,2]
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Food sources: Oats, apples, citrus fruits, carrots, legumes, psyllium husk.
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Kid‑friendly tip: Add berries to breakfast cereal or blend oats into smoothies.
2. Insoluble Fibre
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What it does: Insoluble fibre doesn’t dissolve in water — instead, it stays intact as it moves through the gut, adding bulk to stools and helping waste pass more quickly through the digestive tract. This “scrubbing” action keeps bowel movements regular, prevents constipation, and supports a healthy gut rhythm. By speeding transit time, insoluble fibre also helps remove waste and potential toxins efficiently, contributing to long‑term bowel health. For kids, it’s the type of fibre that keeps things moving and builds the foundation for lifelong digestive resilience [1,2]
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Food sources: Wholegrain bread, brown rice, nuts, seeds, vegetable skins.
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Kid‑friendly tip: Leave the skin on apples and cucumbers; swap white bread for wholemeal. Include a diverse range of fruits and vegetables.
3. Resistant Starch
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What it does: A special type of carbohydrate that isn’t digested in the small intestine, so it travels to the large intestine where it feeds beneficial gut bacteria. During fermentation, these bacteria produce short‑chain fatty acids like butyrate, which help keep the gut lining healthy, reduce inflammation, and support immune function. For kids, this means better stool quality, a more balanced microbiome, and steady energy without big blood sugar spikes [1,3]
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Food sources: Cooked and cooled potatoes or pasta, green bananas, legumes.
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Kid‑friendly tip: Make a pasta salad with cooled wholemeal pasta and veggies.
Specialty Fibres for Kids’ Gut Health
Beyond the classic categories, certain fibres offer unique benefits for children’s digestion and overall wellbeing.
Green Kiwi Fruit Fibre (from whole fruit extract)
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What it does: Contains both soluble and insoluble fibre, plus actinidin, a natural enzyme that supports protein digestion. Can improve stool softness, support regularity, and feed the beneficial gut bacteria [4].
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Gut health benefits: Can improve stool softness, support regularity, and feed beneficial gut bacteria.
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Kid‑friendly sources: Fresh green kiwifruit or products containing whole‑fruit extract.
Partially Hydrolysed Guar Gum (PHGG)
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What it does: A gentle, water‑soluble prebiotic fibre from guar beans. Clinically shown to improve stool consistency and regularity in even sensitive tummies, a low FODMAP fibre and dissolves evenly in water [5].
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Gut health benefits: Clinically shown to improve stool consistency and regularity, even in sensitive tummies. Low‑FODMAP and dissolves completely in water.
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Kid‑friendly sources: Specially formulated fibre supplements and fortified foods.
Acacia Fibre (Gum Arabic)
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What it does: A plant‑based soluble fibre from the sap of the Acacia tree. A slow-fermenting prebiotic that supports beneficial bacteria without causing excess gas [6].
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Gut health benefits: Slow‑fermenting prebiotic that supports beneficial bacteria without causing excess gas.
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Kid‑friendly sources: Fortified drinks, smoothies, or as part of a fibre blend.
Psyllium Husk for Kids
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What it does: A natural soluble fibre from the Plantago ovata seed husk. Forms a gel in the gut to soften stools and support regularity [7].
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Gut health benefits: Gentle, well‑tolerated, and often used in clinical settings for functional constipation in children.
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Kid‑friendly sources: Specially formulated fibre supplements or fortified foods. Always introduce gradually with adequate fluids.
How a Fibre Blend Can Fill the Gaps
Even with the best intentions, it can be tricky to get the right balance of soluble, insoluble, resistant starch, and specialty fibres into a child’s diet every day — especially for picky eaters or kids with higher needs.
That’s where a balanced fibre blend can help. Party Pooper combines:
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Green Kiwi Fruit Extract – dual‑action soluble + insoluble fibre, plus digestive enzymes for stool softness and gut comfort.
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Partially Hydrolysed Guar Gum (PHGG) – gentle, clinically‑researched prebiotic fibre for regularity.
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Acacia Fibre – slow‑fermenting prebiotic that supports a healthy gut microbiome without excess gas.
This combination covers multiple fibre types in one kid‑friendly drink mix, making it easier for parents to support their child’s gut health consistently without relying on a single food source.
Tips for Parents on Increasing Fibre for Kids
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Introduce fibre gradually to avoid bloating or discomfort.
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Encourage plenty of water alongside fibre‑rich foods.
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Offer a variety of fruits, vegetables, wholegrains, and legumes daily.
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Consider a balanced fibre supplement like Party Pooper if your child’s diet is limited — always check with a healthcare professional.
FAQs
Q: How much fibre does my child need each day? A: Most children need between 18–28g per day, depending on age.
Q: What’s the difference between soluble and insoluble fibre? A: Soluble fibre absorbs water and softens stools; insoluble fibre adds bulk and speeds up bowel transit.
Q: Can too much fibre be harmful for kids? A: Yes - too much too quickly can cause bloating or discomfort. Increase gradually and ensure adequate fluids.
Q: What is the best type of fibre supplement for kids? A: One that combines multiple fibre types, is gentle on the gut, and is TGA‑listed for safety and quality - luckily we’ve made just the product.
References
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Nutrition Australia. Dietary Fibre. Updated 2022. Available from: https://www.nutritionaustralia.org
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Grains & Legumes Nutrition Council. Fibre Facts. Updated 2021. Available from: https://www.glnc.org.au
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NEMO Gastroenterology Group. Resistant Starch and Gut Health. Queensland Health; 2020.
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Rush EC, et al. Kiwifruit and bowel function: a randomised controlled trial. Asia Pac J Clin Nutr. 2021;30(1):45‑53.
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Russo F, et al. Partially hydrolysed guar gum in functional constipation. Aliment Pharmacol Ther. 2011;33(6):741‑748.
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Calame W, et al. Effects of gum arabic on human gut microbiota. Br J Nutr. 2008;100(6):1269‑1275.
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Tabbers MM, et al. Evaluation and treatment of functional constipation in infants and children: evidence‑based recommendations from ESPGHAN and NASPGHAN. J Pediatr Gastroenterol Nutr. 2014;58(2):258‑274.
