Fiber for kids and teens

If your child seems to be hungry all the time, struggles with constipation or mostly snacks on processed foods, they may not be getting enough fiber. While fiber is best known for helping kids stay regular, it also supports healthy digestion, steadier energy levels, a healthier gut and even heart health.

Mikie Rangel, Clinical Dietitian at Children's Health℠, explains why fiber is important for growing kids, how much they need and what parents should know about the social media trend known as "fibermaxxing."

“Fiber is my favorite nutrient. And it's having a moment right now, which is great because it offers so many health benefits. It also helps prevent constipation – a problem many kids struggle with. But like anything, you can overdo it,” says Rangel.

How does fiber benefit kids?

Fiber does much more than help kids stay regular. Eating a variety of fiber-rich foods helps different types of "good" gut bacteria thrive. The more diverse your gut bacteria, the healthier your gut tends to be. More specifically, fibers helps:

• Support healthy digestion.

• Prevent constipation by making stools easier to pass.

• Make kids feel fuller for a longer period of time.

• Steady energy level throughout the day.

• Strengthen a child’s immune system by supporting a healthy gut and microbiome.

• Improve heart health by lowering bad cholesterol, reducing inflammation and regulating blood pressure.

“When kids are burning through foods like graham crackers and goldfish, they’re constantly saying, ‘I’m hungry, I’m hungry.’ But they’re less likely to say that if they’re eating a lot of fruits and vegetables packed with fiber,” says Rangel.

Sources of fiber for kids

Try these easy ways to add more fiber to your child's meals and snacks:

• Beans. Instead of two pounds of ground meat for taco night, cook one pound of meat mixed with a can of beans.

• Vegetables. “Sneak” veggies into tomato sauce – like a frozen bag of spinach or peas, or grated carrots or zucchini.

• Smoothies. Add chia or flax seeds, a handful of spinach, or half an avocado into a berry-yogurt or banana-nut butter smoothie.

• Hummus. The chickpeas used to make hummus are loaded with fiber. Serve it with carrots, celery or bell peppers for an extra fiber boost.

• Homemade protein balls. Mix nut butter, oats, ground flaxseed, honey, vanilla and chocolate chips. Chill the mixture for two hours and roll into balls and store in the fridge.

• Popcorn. Air-popped is best. But you can also buy popcorn with just a few ingredients in it, like Skinny Pop or popcorn with olive oil.

• Oatmeal. Oatmeal is a fantastic source of fiber. Look for lower-sugar individual packets or make your own and add raisins and a touch of honey and cinnamon.

• Whole-grain cereal. Have your child pick out a cereal that has at least 3 grams of fiber per serving and fewer than 9-12 grams of sugar.

• Whole-grain bread, rice or pasta. Slowly introduce some of these, to give your kids time to get used to their different taste or texture.

“I tell families to put spinach or an avocado in a smoothie because you’re getting a lot of nutrition and fiber – and your kids will never know it’s there,” says Rangel.

Understanding the types of fiber

There are two types of fiber: soluble fiber and insoluble fiber.

• Insoluble fiber: Does not dissolve in water, makes stool bigger and helps move it along the digestive tract.

• Soluble fiber: Does dissolve in water, slow digestion, helping keep blood sugar more stable.

Healthy gut bacteria feed on both soluble and insoluble fiber and most vegetables and fruits have both. The type you consume typically only matters when your child has an upset stomach.

Insoluble fiber, like dark leafy greens and brown rice, are good when you are constipated – but you need to consume it with a lot of water. And soluble fiber, like oranges and oats, are good when you have diarrhea.

How much fiber do kids need?

How much fiber per day your child needs depends on their age. The recommended guidelines according to the Academy of Nutrition and Dietetics are:

Can kids get too much fiber?

Yes, kids can get too much fiber.

Eating too much fiber can cause gas, bloating, stomach pain and cramping because gut bacteria produce gas as they break fiber down.

Too much fiber can also cause constipation. If kids don't drink enough fluids, fiber can become difficult to move through the digestive tract, leading to constipation.

What is fibermaxxing?

Fibermaxxing is a social media trend that encourages people to eat more fiber-rich foods. Experts recommend focusing on a balanced diet – rather than trying to "max out" any one nutrient.

Filling up on high-fiber foods alone can leave less room for other nutrients like protein, calcium, iron and Vitamin D that growing bodies need.

If your teen is taking fiber supplement that wasn’t recommended by a doctor, start by asking why they think they need it and what they hope it will do.

Their answers can help guide the conversation. Explain that most kids get the fiber they need from foods like fruits, vegetables, beans and whole grains. If your teen's goal is to lose weight, improve their skin or address another health concern, talk with their doctor about safer, more effective ways to achieve it.

Who needs a high-fiber diet?

Some kids may especially benefit from a high-fiber diet, including those with:

• Constipation. Fiber makes it easier to pass well-formed stool.

• Genetic high cholesterol. Fiber helps clear cholesterol from the body.

• Overweight or obesity. Fiber helps people feel fuller longer.

• Diabetes. Fiber can help manage blood sugar.

Some kids with these conditions may also need medication or fiber supplements. Talk with your child's doctor before giving any over-the-counter medicines, laxatives or supplements.

Explore more nutrition resources

Learn more about healthy eating for kids and teens, including how to build a balanced diet, support digestive health and meet your child's nutritional needs through food.

Get expert care for digestive and nutrition concerns

If your child has ongoing digestive symptoms or you're concerned about their eating habits or nutrition, talk with your pediatrician. They can help determine whether your child should see a specialist.

Children's Health pediatric gastroenterology and clinical nutrition experts work together to diagnose digestive conditions, address nutrition concerns and help children and teens build healthy eating habits that support lifelong health.