Signs Your Kid May Be Low in Fiber (And What to Do)

Although it doesn’t always get as much time in the spotlight as some other nutrients, kids certainly need fiber! And many of them don’t get enough to meet the recommended daily intake. 

Fiber is beneficial for many reasons such as helping to prevent constipation, keeping your kiddo full as well as helping to regulate blood sugar levels. Additionally, foods containing fiber also contain a variety of vitamins and minerals that help to support overall health. 

So how do you know if your kiddo is low on fiber? While you certainly could track their intake to see if they are meetingcurrent recommendations, this can be a tedious and tricky task, especially if they consume meals outside the home (school, daycare, etc.)

Instead watch out for these signs:

They don’t eat many fruit, veggies or whole grains

Whole food sources of fruit, veggies and whole grains are packed with fiber. If there aren’t many of these foods in your kid’s diet, chances are their fiber intake may be low. While fiber can come from other sources, these food groups usually account for a large amount. 

They are hungry again quickly after eating 

Fiber helps (literally) fill up your kiddo’s stomach keeping them fuller, longer. It does this by causing the stomach to physically expand as well as slows down stomach emptying. If your kid is hungry quickly after a meal or snack, it could mean that the foods they ate were low in fiber. If this happens on a regular basis, they may be light on overall fiber in the diet.  

They struggle with constipation or it’s painful to go to the bathroom

If your kiddo is struggling to go to the bathroom, it might be worth adding a little more fiber to their diet. Fiber adds bulk to the stool and makes it easier to pass. Consistently eating the recommended amount of fiber (and staying hydrated!) helps to ensure that it is easier for your kiddo to go to the bathroom on a regular basis. 

What to do if your kiddo has a low fiber intake?

If your kiddo is showing any of the signs above on a consistent basis, it’s time to take action. Work to slowly increase fiber intake, adding in a few grams of fiber every few days. 

Here are a few ideas for adding more fiber to your kiddo’s diet

• Serve fruits and veggies in different ways (cut into shapes, dried, fresh, frozen, in smoothies, etc.)

• Swap refined grains for whole grains 

• Swap regular pasta for chickpea or other bean-based pasta

• Sprinkle chia or flaxseeds on toast, yogurt, oatmeal, etc. 

Summary

Signs your kid might be low in fiber include not eating many fruits, vegetables or whole grains, feeling hungry again quickly after a meal or struggling to go to the bathroom. Work to boost fiber intake slowly by serving foods in unique ways, swapping refined grains for whole and using seeds like sprinkles.