Fibre for Kids: A Simple Guide for Parents
Did you know that 86% of UK children aged 4–10 aren't getting enough fibre?¹
It's a surprising statistic, especially when fibre plays such an important role in keeping little tummies healthy and happy!
Between busy mornings, packed lunches, after-school activities and fussy eaters, making sure our children get everything they need isn't always easy. But the good news is that adding more fibre to their diet doesn't have to be complicated.
Here's our simple guide to why fibre matters and how a few small changes can make a big difference.
What is fibre and why do children need it?
Fibre is a type of carbohydrate found naturally in plant-based foods, including fruit, vegetables, wholegrains, beans and lentils.
It helps support healthy digestion, prevent constipation, feed beneficial gut bacteria and keep children feeling fuller for longer.²
And for busy little bodies and minds, that's particularly important! Fibre-rich foods can help children feel satisfied between meals, making them a great addition to school-day breakfasts, packed lunches and after-school snacks.
Whether they're learning in the classroom, running around the playground or heading off to swimming lessons, a balanced diet that includes plenty of fibre helps keep them fuelled for whatever the day brings.
How much fibre do children need?
According to UK government recommendations, children need different amounts of fibre depending on their age.³
| Age | Recommended daily fibre |
|---|---|
| 2–5 years | 15g |
| 5–11 years | 20g |
| 11–16 years | 25g |
| 16+ years | 30g |
But here's the surprising part: only 14% of children aged 4–10 are meeting their recommended fibre intake, with average consumption at just 14.5g per day.¹
That's a fibre gap worth closing!
What does 20g of fibre look like in a day?
Reaching 20g doesn't have to mean complicated meals or expensive ingredients. Here's how familiar, everyday foods can add up across a typical school day.
| Meal | Example | Approx. fibre |
|---|---|---|
| 🥣 Breakfast | Porridge (40g oats) with raspberries (50g) | 5g |
| 🍌 Morning snack | Small banana (80g) | 1g |
| 🥪 Lunch | Wholemeal sandwich (2 slices) with carrot sticks (40g) | 6g |
| 🍎 Afternoon snack | One pack of Scrapples | 1.6g |
| 🍝 Dinner | Wholewheat pasta (100g cooked) with peas (60g) and broccoli (50g) | 7g |
| Daily total | 20.6g |
Fibre figures are approximate, based on typical food composition values from the British Heart Foundation and NHS sources, alongside Scrapples' declared 1.6g per pack. Actual amounts vary by brand, portion size and preparation.⁴
That's around 20g of fibre from simple, everyday foods! Remember, it's not about counting every gram or getting every meal perfect. The aim is to include a variety of fibre-rich foods throughout the day.
Five easy ways to boost your child's fibre
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Start with breakfast: Choose porridge or wholegrain cereals and add some fruit.
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Make simple swaps: Try wholemeal bread or wholewheat pasta instead of white varieties.
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Add extra veggies: A handful of peas, grated carrot or extra broccoli all count.
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Think about snacks: Fruit, oatcakes and fibre-rich snacks are convenient ways to add a little extra.
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Build up gradually: Increase fibre slowly and encourage children to drink plenty of water to help keep their digestive system happy.²
Making fibre fun with Scrapples!
We know getting kids to eat more fruit and fibre can sometimes feel like a challenge. That's why we created Scrapples!
Made from 100% fruit and just one or two ingredients, our deliciously crunchy fruit snacks contain 1.6g of fibre per pack, count as one of your five-a-day and have no added sugar.
Perfect for lunchboxes, after-school adventures and snacking on the go – with no peeling, chopping or soggy fruit at the bottom of the school bag!
Small changes, big difference
Helping children get enough fibre isn't about making every meal perfect. It's about finding simple ways to add more fibre-rich foods throughout the day.
At Scrapples, we're on a mission to help more kids eat more fibre, one deliciously crunchy apple at a time!
Sources
1. UK Government (2025). National Diet and Nutrition Survey 2019–2023. Fibre intake statistics for children aged 4–10, including average consumption of 14.5g and 14% meeting recommendations.
2. NHS Inform. Fibre. Benefits of fibre, digestion, feeling fuller and advice on increasing intake.
3. NHS. How to get more fibre into your diet. Recommended daily fibre intakes by age.
4. Food composition references:
This article provides general nutritional information. The example daily menu is illustrative; children's portion sizes and nutritional needs vary according to age and individual circumstances.
