Why Kids Need More Fiber

When it comes to our kids’ diets, we’re always on a mission to make sure they’re eating the right foods with the right nutrients (and the right amounts) to support their growth. But with busy schedules, fast food trips, and picky-eater syndrome, sometimes this task isn’t easy to manage.

While there are certainly a thousand different tips and tricks out there to consider when navigating these challenges, we’re going to focus on the one thing we know best: FIBER. 

Why is fiber important to kids?

Fiber can help your child feel their best by working in harmony with their bodies to bring a balance to their digestive system, improving their gut health. Good bacteria thrive on a high-fiber diet, while a diet full of sugar and fat can hurt the healthy bacteria that is living in their gut.

Kids are constantly active and on-the-go, so a healthy diet with the correct amount of fiber can help keep their days running smoothly. Good digestion is important to prevent children from having unwanted digestive symptoms that can make their days rough (and yours, too), such as constipation, cramps, flatulence and diarrhea. It’s also important to keep your kiddos hydrated for a variety of reasons like softer stools, better mood and attentiveness, as well as feeling strong.

Since our microbiome is not hardwired into our DNA, our environment and lifestyle help us build our microbiome throughout our lives. So, it makes sense to nurture our kids’ gut health with fiber during their early years while the microbiome is still being established. It’s one of those things you do for your kids early on that they will thank you for later. 

For kids, having a positive equilibrium of bacteria helps keep the lining of the intestines healthy, helping to boost the immune system, while also helping protect them from bad bacteria that can cause infection. Good gut health can also help kids with their emotions since the gut has an amazing connection with the brain.

How can I get kids to eat more fiber?

According to the FDA, kids need 19 grams of dietary fiber daily from the ages of 1–3 years old and 25 grams from 4–8 years old. Adding more fruits and vegetables will help bump up the fiber content in a kid’s day — think apples, pears, berries, beans and avocados. But that’s easier said than done when it comes to picky eaters. Trust me, I know. Try involving them in the process. Take them grocery shopping with you, have them help wash and prep the fruits and veggies for the week, make their lunch boxes fun and colorful, giving them not only one but two fiber-rich choices. 

When it comes to picky eaters, my advice is to always keep trying and keep offering. But I know how exhausting it gets when they just won’t budge. Most kids love pasta, and that is the easiest place to hide fiber. You can add carrots or squash to the tomato sauce, or sweet potatoes to the mac and cheese sauce — it works, and a little veggie can go a long way. 

Adding vibi+® to your child’s daily routine is a great way to introduce them to different ways of consuming fiber in a healthy and yummy way, while still keeping those busy little bodies hydrated. It’s important to start slowly with kids. Try offering half a bottle of vibi+® a day, and see how they feel. There are three delicious flavors they can pick from, and the best part is, none of them have the gritty taste of fiber

Here’s a fun way to look at fiber with the kids! Adding stickers as they eat can make things extra fun for them, and even for you!

Cheers! You’re doing great!

Kranz, Sibylle et al. “What do we know about dietary fiber intake in children and health? The effects of fiber intake on constipation, obesity, and diabetes in children.” Advances in nutrition (Bethesda, Md.) vol. 3,1 (2012): 47-53. doi:10.3945/an.111.001362

9 Dietary Reference Intakes for Infants and Children | Dietary Reference Intakes Research Synthesis: Workshop Summary | The National Academies Press (nap.edu)