When it comes to kids’ nutrition, fibre is often the quiet hero. It helps keep little tummies comfortable, supports gut health, and encourages healthy eating habits that last a lifetime. But let’s be honest, getting enough fibre into children’s diets can sometimes feel like a challenge. Fruit is one of the easiest, most kid-friendly ways to add fibre. It’s sweet, colourful, and naturally rich in vitamins, minerals, and hydration too.
Kiwi Fruit: A Digestive Powerhouse
If there’s one fruit that stands out for supporting kids’ digestive balance, it’s the humble kiwi fruit. Packed with fibre and natural enzymes, kiwi is like a gentle gut-helper. Just one or two kiwis a day can make a noticeable difference in improving gut function.1 But kiwi doesn’t just score points for fibre, it’s got natural enzymes and little plant helpers called raphides that keep things moving along smoothly.2 Interestingly, research has found that kiwi can be even more effective than psyllium husk in easing digestive discomfort and supporting regular bowel movements.3
What Other Fruits to Include for Fibre?
While kiwi is a standout for gentle gut support, it’s just one of many fruits that can help keep kids’ tummies happy. However, not all fruits are created equal when it comes to fibre content and effectiveness. Let’s take a look at some other fibre-rich champions (and others that pack less of a digestive punch) so you can choose the best options for boosting fibre in your child’s diet.
High-fibre fruits like pears, apples, berries, and avocados are top choices for gentle digestive support. Tip: leave the skin on fruits like apples and pears to maximise fibre intake! Bananas and high-water-content fruits like watermelon, rockmelon, lychees, and grapes are still delicious, but are less effective for promoting bowel regularity.
A Little Extra Help for Happy Tummies
With more than half of Aussie kids falling short of daily dietary fibre recommendations, a little help can go a long way in keeping little tummies happy. Party Pooper is a gentle, kid-friendly gut-support powder, packed with our fruity MVP: green kiwi fruit powder plus added prebiotic fibre. With a medley of fibre-rich ingredients, it supports healthy digestion and bowel regularity. Free from gluten, dairy and soy, low FODMAP, gentle on little tummies and suitable for everyday use, Party Pooper is here to help! Mix it into milk, yoghurt, oatmeal or a smoothie for a tasty snack that gives around ⅓ of your child’s daily fibre in one go.
References
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Varney J. Two kiwi fruit a day to keep constipation at bay. Monash University; 2017. https://www.monashfodmap.com/blog/two-kiwi-fruit-day-keep-constipation-bay/
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Godman H. Try this natural remedy to stay regular. Harvard Health Publishing; 2023. https://www.health.harvard.edu/staying-healthy/try-this-natural-remedy-to-stay-regular
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Gearry R, Fukudo S, Barbara G, Kuhn-Sherlock B, Ansell J, Blatchford P, et al. Consumption of 2 Green Kiwifruits Daily Improves Constipation and Abdominal Comfort—Results of an International Multicenter Randomized Controlled Trial. American Journal of Gastroenterology. 2023;118(6):1058-68.
