Fibre is important for healthy digestion, regulating blood sugar, and preventing constipation. It also plays an important role in supporting the gut, which in turn benefits mental health. Let’s look at why this clever carbohydrate is so fundamental to your toddler’s well-being in more detail.

What is fibre?

Fibre is a type of carbohydrate that our bodies are unable to digest. That doesn’t sound like a good thing, but remember that fibre passes through our digestive system almost intact. It keeps our bowels regular and our digestive system healthy.

There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water in the body and forms a gel-like substance in our digestive tract. This sounds gross but is so helpful in slowing down the absorption of carbohydrates, which can help regulate blood sugar levels. So if your child loves a glass of pure fruit juice in the morning, a bran muffin or fibrous cereal may help undercut that natural sugar spike.

Fibre also helps to lower cholesterol levels, which hopefully won’t be something you need to worry about your toddler needing to do but is good for overall health. It may also reduce the risk of heart disease, so it has the power to make most meals heart-healthy.

Insoluble fibre does not dissolve in water and adds bulk to our stool. This type of fibre helps to move waste through our digestive system and prevent constipation, which troubles many toddlers at some point or another.

Why is fibre important for toddlers?

Beyond preventing constipation, which, as we’ve noted, is a common issue for toddlers, fibre helps to regulate blood sugar. Toddlers have small stomachs, which means they may be more prone to blood sugar spikes and crashes. Including fibre-rich foods in their diet can help to slow down the absorption of carbohydrates.

Fibre can help promote a healthy gut microbiome. Our gut is home to trillions of bacteria, and having a diverse and healthy population of bacteria is important for overall health, including mental health.

How much fibre does my toddler need?

The amount of fibre that a toddler needs will depend on their age and gender. In general, toddlers between the ages of 2 and 5 should aim for around 15 grammes of fibre per day. There is no set amount of fibre for under-twos at present; however, it should still be included as part of a balanced diet.

Fruits and vegetables are excellent sources of fibre, so try to include a wide variety. Keep in mind that your child can have these as healthy snacks when prepared correctly. You should try to have some in the fridge or bagged and ready for outings. Beans, lentils, and other legumes are good sources of both soluble and insoluble fibre. You can add them to soups, stews, or salads.

Serve whole-grain bread, pasta, and cereal instead of refined versions, but restrict the portions. Eaten alone or in large quantities, whole grains can fill toddlers up too quickly to manage all the other nutrients they need.

What do I need to know about fibre?

On Unii’s Toddler Nutrition Journey, we look at your child’s fibre needs.