A Day of High-Fiber Eating: Sample Meal Plan for Kids 4–6 Years

Increasing fiber intake is something most people -- kids and adults included -- can benefit from. And as a dietitian, I often work with families to add more fruits, veggies, whole grains and legumes to their diet to help them achieve this goal. At times, it can feel a bit tricky, but with some good planning, it’s totally possible!

Keep reading to find out more about fiber and how you can make sure your 4-6 year old is getting enough each day. 

What is fiber?

Fiber is a type of carbohydrate found in plant foods. There are two types: soluble fiber, which dissolves in water, and insoluble fiber, which, you guessed it, does not dissolve in water. 

Where is fiber found?

Fiber is found in plant foods such as fruits, vegetables, whole grains, beans, nuts and seeds. 

What does fiber do in the body?

Fiber is best known for its role in digestive health, and when consumed in the right amounts, can help prevent constipation. What mom doesn’t want that for her kiddos? Fiber also helps kids feel full at mealtime, supports a healthy gut microbiome and immune system. 

How much fiber does a 4 - 6 year old need?

A 4-6 year old needs 25 grams of fiber a day, but don’t let this number intimidate you! Aiming to serve fiber with most meals and snacks can help your kiddo meet their fiber goals. If you are looking to boost fiber intake, you can consider a supplement such asGrowing Up Prebiotics which contains gut-friendly prebiotics as well as 3g of fiber per serving. 

Move slowly when increasing fiber intake in the diet as too much too soon can cause uncomfortable side effects such as bloating, gas or abdominal pain. Be sure to also include plenty of water in their diet to help all that fiber move smoothly through the digestive tract.  

Here’s an example of what a day of eating can look like for a 4-6 year old:

Daily total:  31 grams of fiber 

Summary: 

Helping ensure your kid gets enough fiber to support healthy digestion and immune health is important. By offering foods containing fiber with most meals and snacks, you can meet their needs fairly easily.