Fibre for babies, when and how to offer it can be confusing for parents. However it is important for a number of reasons including ; their digestive health, regular bowel movements and gut development. The amount of fibre babies and toddlers need changes with age.
This blog discusses how much fibre babies need, the best fibre foods and tips for introducing them.

What Is fibre and why Is It important for babies?

Fibre is a part of plant foods that helps keep your baby’s gut healthy. It’s not digested in the gut but fermented, it works by helping food move through the gut more easily, which can help prevent constipation as well as providing other benefits. 

There are two main types of fibre, and both are important for your babies diet:

1. Soluble Fibre – This type of fibre softens poo by absorbing water and forming a gel like texture. It is found in foods like oats, apples, bananas, and lentils.
   
2. Insoluble Fibre – This adds bulk to their poo and helps it move through the gut more quickly. It is found in whole grains, veggie skins, and bran.
   

How much fibre do babies need?

It varies a little according to age but gradually increases as babies and toddlers grow up.

Under 6 months:

They don’t have a requirement for fibre as their diet will be solely milk

6–24 months:

There is no specific fibre recommendation at this age, but it is a good idea to introduce SOME fibre rich foods gradually, ensuring a variety of carbohydrates (white and wholegrain) and a mix of new flavours and textures through fruits and vegetables. Not sure what foods to start with then check out my first 100 foods. 

Also, to note that children under 2 years don’t need to have extra fibre. Baby foods high in fiber can fill up their little tummies, so sticking to a mix of different carbohydrates is a good idea at this age. 

Learn how to do this with my suggestions later on.

2 – 5 year olds:

According to the NHS, toddlers require about 15g fibre per day.

5-11 year olds:

Aim for 20g of fibre per day.

Best fibre foods for babies 

High fibre foods for babies include:

• Fruits and vegetables – all whole ones contain fibre but some contain higher amounts such as plums, pears, raspberries, prunes, sweet potato, sweetcorn, broccoli, parsnips and carrots. 
• Wholegrains found in wholegrain breakfast cereals, pasta, rice, bread, quinoa and oats
• Beans and lentils such as red lentils, chickpeas
• Nuts and seeds such as ground flaxseed, ground sunflower seeds, ground nuts and smooth nut butters.

Depending on your babies or toddlers age will depend on how much fibre they need. 

6–24 months

Remember that children under 2 years don’t have a specific recommendation for fibre. However it is good to introduce them gradually to a variety of fibre rich foods above. At this age though,  too much fibre can fill them up, reduce their absorption of nutrients and also reduce their appetite. So for foods like wholegrains, opt for alternating between white carbohydrates such as white pasta, rice and bread to wholegrain versions. 

Beans and lentils can be given to babies after their first tastes of fruits and vegetables (from around 7 months).

Nuts and seeds can be offered from 6 months – again after first tastes have been introduced to your little one –  but ground or as a smooth butter. 

2 years +

At this age the recommendation shifts to more fibre, so ensure you are including plenty of the above sources of fibre alongside healthy fats and proteins at each meal.

 Tips for Introducing fibre to your baby’s and toddlers diet

Go slow and gradual: From 6 months add fibre to their diet gradually so it doesn’t cause tummy trouble. Also keep fluids up to help fibre work effectively.

From 2 years:

• Choose wholegrain breakfast cereals such as oats, weetabix or shredded wheat.
• Opt for wholegrain pasta, rice and bread when possible
• Leave the skins on fruits and vegetables if you can
• Use beans and lentils in sauces, salads and stews
• Sprinkle ground nuts and seeds over salads, cereals, other meals
• Stir smooth nut butters into smoothies or breakfast cereals

If you think your toddler may be constipated. Check out my blog on best foods for constipation in toddlers

When to seek professional advice

If your baby suffers with ongoing constipation then it is a good idea to get it checked out with your GP. Or if you are struggling with weaning your baby with a limited diet.