The Power of Fiber: Why It’s Essential for Your Child’s Health

As parents, we’re always looking for ways to ensure our kids are growing up strong, healthy, and happy. One often-overlooked nutrient that plays a crucial role in children’s health is fiber. While we may associate fiber with adults needing help with digestion, it’s just as important for kids.

So, why do kids need fiber, how much do they require, and how can we make sure they’re getting enough—even if they’re picky eaters? Let’s dive in!

Why Do Kids Need Fiber?

Fiber is a type of carbohydrate that the body can’t fully digest, but it has significant benefits for children’s health:

1. Supports Healthy Digestion – Fiber helps keep bowel movements regular and can prevent constipation, a common issue among young kids.
2. Stabilizes Blood Sugar – Fiber slows down the digestion of carbohydrates, preventing spikes and crashes in blood sugar levels, which can help with mood and energy.
3. Promotes Heart Health – A diet rich in fiber can help lower cholesterol and promote long-term cardiovascular health.
4. Encourages a Healthy Gut – Fiber feeds the good bacteria in the gut, supporting a strong immune system and overall digestive health.
5. Helps with Satiety – Fiber helps kids feel full longer, reducing constant snacking and encouraging balanced eating habits.

How Much Fiber Do Kids Need?

The amount of fiber children need depends on their age. Here’s a quick guide:

• 1–3 years old: About 19 grams of fiber per day
• 4–8 years old: About 25 grams of fiber per day
• 9–13 years old: 26 grams per day for girls, 31 grams per day for boys
• 14–18 years old: 26 grams per day for girls, 38 grams per day for boys

An easy way to estimate a child’s fiber needs is to take their age and add 5. For example, if your child is 6 years old, they should aim for about 11 grams of fiber per day.

Is All Fibre the Same? 

No, in fact there are two main kinds of fibre we talk about when we are referring to ‘dietary fibre’:

Insoluble fibre and soluble fibre. 

Insoluble fibre helps keep us ‘regular’ or helps us poop!! It is found in some vegetables in fruits, whole grains and wheat bran. 

Soluble fibre helps control blood sugars and is known for lowering cholesterol. It is founds in fruits like apples and oranges, carrots, oats, barley psyllium and beans and lentils. 

High-Fiber Foods for Kids

Incorporating fiber into your child’s diet doesn’t have to be difficult! Here are some excellent fiber-rich foods that kids typically enjoy:

Fruits & Vegetables:

• Apples (with skin)
• Pears (with skin)
• Bananas
• Berries (strawberries, raspberries, blueberries)
• Carrots
• Peas
• Sweet potatoes (with skin)
• Broccoli

*even blended into a smoothie, these fruits still provide their fibre! 

Whole Grains:

• Whole wheat bread, pasta, or tortillas
• Brown rice
• Oatmeal
• Quinoa
• Whole grain crackers or cereals

Beans & Legumes:

• Black beans
• Chickpeas
• Lentils
• Hummus

Nuts & Seeds:

• Chia seeds
• Flaxseeds
• Almonds (if age-appropriate)
• Peanut butter

Fiber and Picky Eaters

If your child is hesitant to eat high-fiber foods, here are some strategies to boost their intake:

1. Make Small Swaps – Choose whole-grain bread instead of white, or mix whole wheat pasta with regular pasta.
2. Blend It In – Add fiber-rich foods into smoothies, muffins, or pancakes. Try blending spinach or chia seeds into a smoothie without altering the taste.
3. Serve It Differently – Sometimes, changing the way a food is served can make a difference. Raw carrots may be rejected, but roasted carrot sticks might be a hit.
4. Get Them Involved – Let kids pick out new fruits or veggies at the store and help prepare meals. When they’re involved, they’re more likely to try new things.
5. Pair It With a Favorite – If your child loves peanut butter, serve it with whole wheat toast or apple slices.
6. Go Slow and Steady – Increasing fiber intake too quickly can cause stomach discomfort. Introduce fiber-rich foods gradually and make sure your child is drinking plenty of water.

Final Thoughts

Ensuring your child gets enough fiber is an important part of supporting their overall health, from digestion to long-term wellness. With a little creativity and patience, you can introduce more fiber into their diet in a way they’ll enjoy.

Have a favorite high-fiber recipe or trick that works for your little one? Share it with other parents—we’re all in this together!

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Photo credit of EatingWell.com

FIbre-Rich Zucchini-Chickpea Veggie Burgers 

modified from EatingWell.com

Ingredients:

• 1 (15 ounce) can no-salt-added chickpeas, rinsed
• 1 teaspoon ground cumin
• ¼ teaspoon salt
• ¼ cup fresh parsley leaves
• ½ cup shredded zucchini
• ⅓ cup old-fashioned rolled oats
• 1 tablespoon extra-virgin olive oil
• 4 whole-grain hamburger buns, toasted
• 1 cup packed spinach or 4 large romaine leaves
• 4 slices of tomato

Directions

1. Place chickpeas, cumin, salt and the remaining 2 tablespoons tahini, 2 teaspoons miso, 1 teaspoon garlic powder, 1 teaspoon pepper and 3/4 teaspoon onion powder in a food processor or blender. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture forms that holds together when pressed. 
2. Add parsley; pulse until the herbs are finely chopped and incorporated into the mixture. Transfer to a bowl.
3. Squeeze zucchini in a clean kitchen towel to remove extra moisture. Add the zucchini and oats to the chickpea mixture; use your hands to combine, pressing to mash together. Form into 4 patties.
4. Heat oil in a large nonstick skillet over medium-high heat. Add the patties and cook until golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4 minutes more.
5. Serve the burgers on buns with your favourite burger condiments, or you could try hummus or tzatziki, spinach or romaine leaves and tomato slices.

To make ahead 

The burger patties can be made in advance. Prepare through Step 1-3; cover refrigerate for up to 24 hours.