Ways to get dietary fibre into a child’s diet

Fibre in your child’s diet

Fibre is an important part of a healthy diet and supports normal gut function. It also helps maintain a healthy balance of gut bacteria, which is linked to overall digestive health.

What is fibre?

Fibre is the part of plant foods that isn’t fully digested. It passes into the large intestine, where it is broken down (fermented) by gut bacteria.

Types of fibre

Soluble fibre

Dissolves in water and is fermented in the gut. It helps support stool formation and gut health. Found in oats, barley, fruit, vegetables, pulses, and seeds.

Insoluble fibre

Does not dissolve in water and helps add bulk to stools, supporting regular bowel movements. Found in wholegrains, wheat foods, nuts, seeds, and fruit & vegetable skins.

Resistant starch

Not digested in the small intestine and fermented in the large intestine. Found in slightly green bananas, cooked & cooled potatoes, rice, oats, and pulses.

Why do we need fibre?

Supports regular bowel movements
Helps prevent constipation
Supports a healthy gut microbiome

How much does my child need?

2–5 years: ~15g per day
5–11 years: ~20g per day
11–16 years: ~25g per day
(Estimated based on SACN)

A note for parents

Too much fibre in young children can lead to early fullness, which may reduce overall energy intake — especially in children with small appetites or selective eating.