Fibre for Kids: How Much Do They Need and Which Foods Contain It?

Fibre for Kids: How Much Do They Need and Which Foods Contain It?

Fibre for kids: how much do they need and which foods contain it?

Quick answer: Australian children need about 14 g of fibre a day at 1 to 3 years, 18 g at 4 to 8 years, and 20 to 28 g in the tween and teen years. The best sources are whole foods: fruit and veggies, legumes, wholegrains, and nuts and seeds (as nut butters or ground for little ones). Increase fibre gradually and offer plenty of water through the day.

Fibre doesn’t get as much attention as iron or protein, but it’s one of the nutrients kids most often fall short on, especially picky eaters who steer clear of fruit, veggies and legumes.

Here’s how much fibre children need, where to find it, and easy ways to add more to the day.

What is fibre?

Fibre is the part of plant foods that the body can’t fully digest. As it moves through the digestive system, it adds bulk and holds on to water. Some types, known as prebiotic fibres, also feed the good bacteria that live in the gut.

There are two main types, and most plant foods contain a mix of both:

  • Soluble fibre is found in oats, legumes, and fruits like apples and pears.

  • Insoluble fibre is found in wholegrains, nuts and seeds, and the skins of fruit and vegetables.

How much fibre do kids need?

Australia’s Nutrient Reference Values set an Adequate Intake for dietary fibre:

Age

Fibre per day

1–3 years

14 g

4–8 years

18 g

Boys 9–13 years

24 g

Girls 9–13 years

20 g

Boys 14–18 years

28 g

Girls 14–18 years

22 g


Which foods are high in fibre?

  • Fruit: pears, apples, berries, kiwi fruit, oranges and bananas

  • Vegetables: peas, broccoli, carrots, corn, sweet potato and pumpkin

  • Legumes: lentils, chickpeas, kidney beans and black beans

  • Wholegrains: oats, brown rice, quinoa, barley and wholegrain bread

  • Nuts and seeds: chia seeds, ground flaxseed, hemp seeds, and nut or seed butters

How can I add more fibre to my child’s day?

  • Start the day with oats. Porridge or overnight oats with berries and a spoonful of chia seeds is an easy fibre-rich breakfast.

  • Add legumes to family favourites. Stir lentils into bolognese, blend white beans into pasta sauce, or add chickpeas to a curry.

  • Keep the skins on for older kids. A lot of fibre sits in the skin of fruit and veggies. For little ones, cook, grate or mash hard fruit and veg like apples and carrots instead.

  • Swap a little at a time. Try half white and half brown rice, or mix quinoa through rice, and build up from there.

  • Snack on plants. Veggie sticks with hummus, fruit, or apple slices with a thin spread of nut butter are all easy wins.

  • Sprinkle seeds. Ground flaxseed, chia and hemp seeds can be stirred into yoghurt, smoothies and pancake batter.

What should I know before increasing fibre?

  • Go slowly. Adding a lot of fibre at once can cause wind or discomfort. Build up over a couple of weeks.

  • Offer plenty of water. Fibre works best with fluid, so offer water regularly through the day, especially between meals.

  • Mind the choking risks. Don’t give whole nuts or seeds to children under 4. Nut butters spread thinly, and ground seeds, are safer options for young children.

When should I talk to a health professional?

If your child has ongoing tummy pain, or you notice changes in their toilet habits that last more than a few days, check in with your GP. They can help work out what’s going on.

Where does Party Pooper fit in?

Whole foods will always be the best place to start. But if veggies and legumes are a tough sell, a fibre top-up that feels more like a chocolate drink than a chore can make things easier.

Party Pooper is a children’s prebiotic fibre chocolate powder that stirs into hot or cold milk (or a milk alternative). It’s a good source of fibre, with 4 g of fibre in every 6 g serve, and it’s packed with prebiotic fibre from Fibalance™-AG (partially hydrolysed guar gum) and Fibregum™ B (acacia fibre).

Dietary fibre contributes to regular laxation, as part of a healthy diet involving the consumption of a variety of foods.

Party Pooper is made with real cocoa, has no stimulants, and is gluten, dairy and soy free. It’s naturally flavoured, with no added sugar, and suitable for children 2 years and up.

Frequently asked questions

Can kids have too much fibre?

Yes. Very large amounts can fill small tummies before they’ve eaten enough of everything else, and a sudden jump can cause wind or discomfort. Aim for the recommended amount for their age from a mix of foods.

Is fruit juice a good source of fibre?

Not really. Most of the fibre is left behind when fruit is juiced. Whole fruit keeps the fibre and is more filling.

What’s the difference between wholegrain and wholemeal?

Both use the whole grain. Wholemeal is ground into a fine flour, while wholegrain foods keep some of the grain whole or cracked. Both are good sources of fibre.

Are prebiotics and probiotics the same thing?

No. Prebiotics are types of fibre that feed the good bacteria already living in the gut. Probiotics are the live bacteria themselves.

References

 

— Tamara Marshall
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