Is Fiber OK for Kids? – 2024 Guide

Fiber is basically the insoluble part of the plant foods that are digested and absorb nutritions which allows easy bowel movement. There are many problems faced by kids regarding digestion. Improper digestion causes constipation which creates negative effects on children’s health.

Well, for that, the children need to add fiber to their diet for adequate digestion. Then the question arises, is fiber ok for kids? Everything is good if it is seized in an appropriate amount. If a necessary quantity of fiber is given to the kids at the start, then it will provide health benefits in their later life.

If the right amount of fiber is added to the kid’s diet, it will prevent constipation and promote healthy bowel functioning. Fiber also lowers blood cholesterol and prevents diabetes. A healthy digestive system increases the immune system and provides exceeded energy levels to the body. Kids need the proper amount of fiber in their diet for healthy growth and accurate functioning of the digestive system. Follow the article to know how much fiber is important for kids.

Is fiber ok for Kids?

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If we talk about fiber, then there are two types of fiber, the soluble and the insoluble, and both are present in plant foods. Both fibers are beneficial and good for the human body. The soluble fiber is best for reducing blood cholesterol, and it modulates sugar intake. The insoluble fiber eliminates the toxic waste through the colon. It means that the intake of both fibers is equally important.

Proper Intake of Fiber for Kids

The kids of six months do not usually need to take in fibers, as they cannot absorb them. Infants entering into the second stage of six months can take 5 grams of fiber until one year of age. Toddlers (1-3 years) need a sturdy increase of fiber intake of upto 19 grams daily. Over the age of 4-8 years, they need to increase their fiber intake by about 25 grams per day.

Well, the fiber needs for boys and girls differ because of their body growth. The boys at the age of 9-13 years need 31 grams of fiber and again a rapid increase of 38 grams of fiber at adolescence (14-19 years). The girl’s requirement of fiber is a bit less, of about 26 grams at the age of 9-18 years.

Sources of Fiber

Assortment of fibers is present, and each is fulfilling the specific need of the person. The fiber which is present in the fruits is best for the skin. Unrefined grains, however, are best for fiber intake which include, barley, oats, and whole wheat. Nuts, beans, and legumes are highly enriched with fibers.

The 2.5-5 grams of fiber is considerably the vitreous source of fiber, while greater than 5 grams serves high fiber. While for kids, the appropriate amount of fiber must be added to their diet. A salubrious and leveled-headed fiber performs well for the kids. For kids, the best food items that should be added to their diet plans which contain a good amount of fiber, are explained below.

1. Apples

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Apple crunch is mostly liked by the kids. The apple contains 3.6 grams of fiber, which is best for the kids to take and is easily digestible. For more flavor, add peanut butter which consists of 1.6 grams of fiber. Kids will surely love this combination and will not be able to resist.

2. Whole-grain

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Whole-wheat and whole-grain bread has a considerable amount of 2 grams of fiber per slice of the bread. Make it more delightful by applying peanut butter or flavored jam, which will provide a rapturous experience. Kids adore things more when a flavor is added to them.

3. Oatmeal

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Starting your kid’s day by giving them a bowl of oatmeal is incredibly good. When cooked, it provides 4 grams of fiber which is highly beneficial for growing kids. You can also make it more luscious by adding maple syrup, cinnamon, and raisins which will enhance its flavor.

Other Sources

The other sources of fiber include pop-corn, which contains 2 grams of fiber, and kids like it mostly. Carrots contain 2.9 grams of fiber and are a healthy source of food. Bananas are best to serve as a snack to your kids, which contain 3.1 grams of fiber.

Berries and strawberries are primarily the favorite fruit of the kids because of their sweet taste. It consists of 1.8 and 1.5 grams of fiber, respectively. The sweet potatoes consist of 3.8 grams of fiber and can be given to the kids in any form.

You can also introduce fiber in different ways into your child’s diet. You can add vegetables into the pasta sauce, applying peanut butter on the wheat bread, and in many other ways. Give enough required fiber to your child for a healthy immune system.


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How much fiber can I give my child?

It depends on the child’s age and how much fiber they require. The kids need 14 grams of fiber for every 1000 calories of intake. The little kids need 19 grams of fiber per day.

What happens if a child has too much fiber?

Too much fiber will bring change in bowel movement, and kids will mostly face constipation problems. Also, kids complain about abdominal distress and bloating.

Which fruit is high in fiber?

The fruits with high fiber are strawberries, apples, bananas, oranges, and pears.


Adding fibers to your kid’s diet will improve their digestive system ability and reduce constipation problems. A good intake of fiber will enhance the immune system of the kid and will allow healthy growth. The fruits, wheat, nuts, and beans consist of a good amount of fibers. Make sure that your child is taking enough fiber for a healthy immune system.