Fibre for children: how much they need at each age, why it matters for a growing body and how to get more of it onto your child's plate through everyday food.
When we think about healthy eating, we usually focus on vitamins, minerals or getting enough protein, while fibre for children tends to take a back seat. Yet fibre matters for health throughout life: from the moment a toddler starts eating family meals right through to adulthood. A review by paediatric gastroenterologists and nutrition experts shows that many children get less fibre than recommended [4].
In this article we draw on recommendations from the European Food Safety Authority (EFSA), the World Health Organization (WHO) and the UK's National Health Service (NHS), as well as scientific reviews. You'll find the sources at the end of the article, and they are marked with numbers in the text, for example [1]. We cover adult intakes in more detail in "How much fibre do you need per day?", and how to reach your daily portions of fruit and vegetables in "How much fruit and veg do you need a day?".
Why does fibre matter for children?
Fibre is the part of plant foods that human digestive enzymes cannot break down [1]. It travels on to the large intestine, adds bulk to stools and helps keep bowel movements regular. Normal bowel function is exactly what EFSA based its fibre intakes on, for adults and children alike [1].
Part of the fibre is fermented by bacteria in the large intestine. This fermentation produces short-chain fatty acids, which scientists are studying closely. Research links the gut microbiota to the immune system, but this link is still being explored, and there is no basis for saying that fibre on its own protects a child from illness [4].
Fibre-rich food also tends to be more filling: wholegrain porridge, vegetable soup or a bean dish keeps a child going longer than a sweet snack. WHO recommendations are aimed at long-term health and are based on studies in which higher fibre intake is associated with a lower risk of some chronic diseases [3].
Constipation in children
Constipation is one of the most common digestive complaints in children [4, 6]. The NHS advises making sure your child drinks plenty and eats a varied diet with lots of fruit and vegetables [6]. If your child often has tummy ache or finds it hard to poo, that's a reason to talk to a doctor rather than trying to fix it with diet alone.
Fibre for health: habits from childhood
Eating habits formed in childhood often stick. If a child gets used to wholegrain bread, vegetables with every meal and fruit instead of sweets, it will feel natural to them as adults too. That's why fibre for children is about the future as much as about today.
How much fibre do children need at each age?
EFSA states that for children from the age of one, an adequate intake is 2 g of fibre for every megajoule of energy eaten (2 g/MJ) [1]. Because children grow and eat more over time, this figure in grams rises with age. For adults, EFSA considers 25 g of fibre per day adequate [1].
| Age | Adequate fibre intake per day (EFSA) |
|---|---|
| 1–3 years | 10 g |
| 4–6 years | 14 g |
| 7–10 years | 16 g |
| 11–14 years | 19 g |
| 15–17 years | 21 g |
| Adults | 25 g |
Why are the WHO figures different?
You'll often see online that the WHO recommends about 14 g of fibre for children aged 1–3, about 20 g for ages 4–8 and 25 g for ages 9–13. That's not accurate: those age groups come from the US recommendation system. The 2023 WHO guideline says that children aged 2–5 should get at least 15 g, children aged 6–9 at least 21 g, and those aged 10 and over at least 25 g of naturally occurring dietary fibre per day [3].
EFSA and WHO figures differ because they were set for different purposes. EFSA's values are based on how much fibre is enough for normal bowel function [1], while the WHO recommendations focus on long-term health [3]. In practice, both say the same thing: most children could do with more fibre, and food is the best place to get it.
Fibre in children's food: where to find it?
Fibre is found only in plant foods. Meat, fish, eggs and dairy contain none, and highly processed plant foods such as white bread or sugary cereals have little left.
- Wholegrain foods. Porridge, wholegrain bread, brown rice, wholewheat pasta [5].
- Vegetables. Carrots, peas, broccoli, cabbage, beetroot. The more variety, the better.
- Fruit and berries. Apples, pears, raspberries, blueberries, strawberries. Whole fruit is better than juice.
- Pulses. Lentils, beans, chickpeas, peas. They're easy to add to soups, stews and salads [5].
- Potatoes with their skins on. Boiled or baked new potatoes [5].
- Nuts and seeds. A great snack for older children. Whole nuts should not be given to children under 5 because they can choke on them [7], so for little ones choose nut butter or ground nuts.
How to give children more fibre through food
Lifestyle medicine doctor Lina Paulauskienė recommends starting with simple things: vegetables with every meal, a few pieces of fruit or a handful of berries a day, and wholegrain products instead of refined ones. We've added NHS and dietitian advice [5, 9].
- Change one thing at a time. First swap white bread for wholegrain, then a week later swap sugary cereal for porridge. A sudden change may not go down well.
- Increase fibre gradually. A sudden increase can cause bloating and wind [9].
- Make sure your child drinks water. Fibre draws water into the gut, so more fibre means more fluids are needed [6, 9].
- Vegetables with every meal. Carrot sticks with lunch, cucumber with a sandwich, peas in an omelette.
- Fruit for dessert. Fresh, frozen or tinned in its own juice. Dried fruit is best eaten with meals because it's sticky and can harm teeth [5].
- Pulses a few times a week. Lentil soup, hummus with veg sticks or beans in a stew.
- Hide fibre in favourite dishes. Stir grated carrot or courgette into pasta sauce, add oats to pancake batter.
- Get your child into the kitchen. Children are more likely to try food they picked out at the shop or helped to make.
| Instead of | Try |
|---|---|
| Sugary breakfast cereal | Porridge with berries |
| White bread | Wholegrain or rye bread |
| Fruit juice | A whole apple or pear |
| Crisps | Veg sticks with hummus |
| White rice or pasta | Brown rice, wholewheat pasta |
| Mashed potato without skins | Boiled new potatoes with skins |
For more ideas on what to offer as a snack, see "Fibre: what is it and where can you find it?".
Important: this research is about fibre and children's nutrition in general. It does not describe the effects of any fruttberry product and does not replace advice from a doctor.
Fibre supplements for children: only after talking to a doctor
Children should get their fibre from food first. Along with fibre, plant foods provide vitamins, minerals and other nutrients that a supplement can't replace. If your child is a fussy eater and seems not to be getting enough fibre, the first step is a conversation with your child's doctor, not a supplement.
Don't give children fibre supplements on your own initiative. There are several reasons:
- Swelling fibres need a lot of water. Psyllium husk and glucomannan absorb a lot of fluid. Taken with too little water, they can block the throat or oesophagus and cause choking [8].
- Age limits. The European Medicines Agency (EMA) does not recommend psyllium as a medicinal product for children under 6 because of insufficient data [8].
- Symptoms may have another cause. If your child struggles with constipation or tummy ache, a doctor should assess the cause [6].
If the doctor agrees, follow their advice and the directions on the pack.
When to see a doctor
The NHS says a child may be constipated if [6]:
- They poo rarely. Fewer than 3 times in the last week.
- Their poo is large and hard. Or looks like small pellets.
- It hurts to poo. The child strains, cries or avoids going to the toilet.
- There is blood. During or after a poo, caused by large, hard stools.
- Poor appetite. Or tummy ache that eases after a poo.
- Soiled pants. In children over 1, runny poo can leak around hard stools.
In these cases the NHS advises seeing a GP and getting help early, because the longer constipation goes on, the harder it can be to resolve [6].
Fibre for your everyday: fruttberry fibre blend for adults
We created fruttberry out of our own need: we wanted a fibre blend that would be enjoyable to drink every day. Our blend is made for adults. If you don't get enough fibre from food, it can help top up your daily intake. Don't give the blend to children without first talking to your child's doctor.
Ingredients
- Psyllium husk (Plantago ovata) is the base of the blend.
- Agave inulin is a soluble fibre that is fermented in the gut.
- Glucomannan from konjac tubers is another soluble fibre.
- Freeze-dried strawberries (12%) and blackcurrants (8%) provide flavour and colour.
How much fibre is in one teaspoon?
100 g of the blend contains 77 g of fibre. In an independent test by the KTU Food Institute, our sample contained as much as 84.4 g of fibre per 100 g. One teaspoon (5 g) provides about 3.86 g of fibre and only 11 kcal. The blend contains no added sugar, gluten, lactose or preservatives, and it is suitable for vegans. It tastes of strawberries and blackcurrants.
Stir one teaspoon into 200–250 ml of water and drink it straight away, then increase the amount every 3–4 days. Psyllium and glucomannan swell, so always take the blend with enough water: with too little fluid there is a risk of choking. If you have difficulty swallowing, don't take this kind of fibre.
All fruttberry dietary fibre products in one place.
Frequently asked questions about fibre for children
How much fibre do children need?
EFSA states that about 10 g of fibre per day is adequate for children aged 1–3, 14 g for ages 4–6, 16 g for ages 7–10, 19 g for ages 11–14 and 21 g for ages 15–17 [1, 2]. For adults, the adequate intake is 25 g [1].
From what age does fibre matter for children?
EFSA sets a fibre intake for children from the age of one [1]. That's when a child starts eating more and more family food, so vegetables, fruit and wholegrains naturally become part of their diet.
Can I give my child a fibre supplement?
Only after talking to your child's doctor. Fibre should come from food first. Swelling fibres such as psyllium and glucomannan need a lot of water and can cause choking, and the EMA does not recommend psyllium as a medicinal product for children under 6 [8].
Is fruit juice as good as fruit?
Not quite. When juice is pressed, most of the fibre stays in the pulp, so a whole piece of fruit gives more fibre than a glass of juice. The NHS suggests choosing fruit for dessert [5].
Is more fibre always better?
No. It's worth increasing fibre gradually and making sure your child drinks enough water at the same time. A sudden increase can cause bloating and wind [9].
Sources
- EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal. 2010;8(3):1462.
- European Food Safety Authority (EFSA). DRV Finder: Dietary Reference Values for the EU. Accessed 2026.
- World Health Organization (WHO). WHO updates guidelines on fats and carbohydrates. 2023.
- Hojsak I, Benninga MA, Hauser B et al. Benefits of dietary fibre for children in health and disease. Archives of Disease in Childhood. 2022;107:973–979.
- NHS. How to get more fibre into your diet. Reviewed 2026.
- NHS. Constipation in children. Reviewed 2023.
- NHS. Foods to avoid giving babies and young children. Reviewed 2026.
- European Medicines Agency (EMA). Community herbal monograph on Plantago ovata Forssk., seminis tegumentum. EMA/HMPC/199774/2012, 2013.
- British Dietetic Association. Fibre: Food Fact Sheet. 2021.
The information provided is general in nature and does not replace advice from a doctor or dietitian. The scientific data relate to fibre and nutrition in general and do not describe the properties of any specific product. The fruttberry fibre blend is intended for adults; only give food supplements to children after talking to your child's doctor. If you have a chronic condition, take medication, are pregnant or breastfeeding, talk to a healthcare professional before starting any food supplement. A food supplement is not a substitute for a varied and balanced diet.
