Finding the best kids’ fiber supplements can be overwhelming, especially when your child is dealing with constipation. There are SO many fiber supplements to choose from and you want to make sure it actually WORKS for your child’s constipation.
Whether it’s due to picky eating, a lack of fiber-rich foods, or poor gut health, constipation is incredibly common in kids. Nearly 1 in every 20 children’s doctor visits are because of constipation (1). So you aren’t alone!
And when constipation starts to impact your kid’s life (and yours), it’s time to find a solution.
And that solution is fiber!
Fiber is essential for gut health and helping your child have regular bowel movements. However, many children (and adults!) don’t consume enough fiber through food. That’s where a supplement can come in!
With so many different types of fiber supplements available, it’s important to understand the benefits of each option. In this guide, we’ll explore the best kids’ fiber supplements to help you choose the right one to end constipation for good!
Why Fiber is Important for Kids
Fiber helps our gut health by feeding the good bacteria in our digestive system. It keeps food moving smoothly through the intestines and helps soften stools. This makes it easier to pass stool and prevents constipation.
When kids lack enough fiber in their diet, stools can become hard and difficult to pass. This can result in infrequent bowel movements, pain or difficulty while pooping, and overall stomach pain.
There are two types of fiber – soluble and insoluble. Most kids’ fiber supplements are made from soluble fiber because it helps to soften the stool and make it easier to pass.
How Much Fiber Do Kids Need?
Nearly 90% of kids are not eating enough fiber (2). Obviously, this is partly caused by picky eating and a child’s selective food preferences. But also, not knowing how much fiber children actually NEED also contributes to this sad statistic.
The American Academy of Pediatrics recommends adding 5-10 to your child’s age to get their minimum daily fiber goals (3). For example, if you have a 5-year-old, they minimally need 10-15 grams of fiber per day.
However, notice that this is a MINIMUM daily goal. Your child might need more daily fiber to keep them regular.
High-Fiber Foods for Kids
Getting enough fiber from whole foods is always the priority. And while it isn’t easy, knowing the high-fiber foods that will give you more “bang for your buck” certainly helps!
Here are the top 10 high-fiber foods I recommend:
- Chia Seeds (2 tablespoons) – 10 grams of fiber
- Lentils or Beans (1/2 cup cooked) – 8 grams of fiber
- Raspberries (1 cup) – 8 grams of fiber
- Pears (1 medium) – 5.5 grams of fiber
- Avocado (1/2 medium avocado) – 5 grams of fiber
- Broccoli (1/2 cup cooked) – 5 grams of fiber
- Apple (1 medium with skin) – 4.5 grams of fiber
- Sweet Potatoes (1 medium potato with skin) – 4 grams of fiber
- Oats (1/2 cup cooked) – 4 grams of fiber
- Brussels Sprouts (1/2 cup cooked) – 4 grams of fiber
When introducing these foods, make sure to start slow! Introducing too much fiber too quickly can cause bloating, stomach cramping, and even diarrhea.
For easy ideas on introducing these foods, check out my post on 20 Recipes for Constipation in Toddlers.
When to Introduce a Kids’ Fiber Supplement
Although the priority is whole foods, sometimes a fiber supplement is necessary for children to meet their fiber goals.
Chronic Constipation
If you find yourself saying that your child “has never been regular” or has had “trouble going to the bathroom forever”, this might indicate chronic constipation.
And while there is not a “number of bowel movements per week” that qualifies as constipation, it’s rather defined as a significant decrease in frequency or straining when pooping.
Picky Eating
It’s well known that picky eaters are likely not getting all the vitamins and minerals they need through their selective food choices. The same goes with fiber!
The traditional high-fiber foods – beans, greens, fruits – are not always accepted by picky eaters. While you work to reverse their picky eating, adding a fiber supplement can be a helpful addition.
Diet Changes
Big changes to your child’s diet can impact their fiber intake and hydration levels, which might lead to constipation! Adding a fiber supplement during summer break, long stretches of travel, or diet restrictions for medical concerns can be helpful.
What to Look for in Kids’ Fiber Supplements
Minimal Added Sugar
The CDC recommends kids under 2 should not consume any added sugar (4). Children 2+ should consume no more than 25 grams of sugar per day – although we want to keep this as minimal as possible to avoid displacing the nutrients they need.
Appropriate Fiber Amounts
Think back to the “age + 10” fiber goal that we discussed earlier. If you are going to go through the trouble of using a fiber supplement, we want to make sure it actually makes a dent in that daily goal!
Look for a fiber supplement with 3-6 grams of fiber per serving.
Kid-Friendly Format
We gotta make sure your kids are actually going to eat the fiber supplement! That’s why I usually recommend gummies and tasteless powders.
Minimal Artificial Sweeteners
Artificial sweeteners are used to sweeten the product without “added sugar”. They show up on the nutrition labels as “sugar alcohols, erythritol, sorbitol, xylitol, aspartame, and sucralose”.
However, these artificial sweeteners can cause bloating and stomach pain in kids.
Look for none or “<1g sugar alcohol”.
Let’s get to the fiber supplements! I separated my recommendations into categories to help you find the best fit for your child.
Best Kids’ Fiber Supplements
Best Tasteless Powder Fiber Supplement – Begin Health Growing Up Prebiotics
For kids with chronic constipation who need to improve their overall gut health, Growing Up Prebiotics is my go-to! Their incredibly simple and effective ingredients not only support constipation symptoms but promote good gut bacteria that can prevent future constipation issues.
The 3 grams of fiber come from chicory root fiber, which is a natural form of soluble fiber that helps soften stool. It also has an added prebiotic, Human Milk Oligosaccharides, a natural carbohydrate found in human breast milk that promotes the growth of beneficial bacteria (5).
These two ingredients can help your child reap the benefits of lower gut inflammation within just 6 weeks – improved stool frequency, stool consistency, and less pain while stooling (6).
The powder is completely tasteless and textureless, so I recommend mixing it into water, juice, or mixed into soft foods like yogurt, oatmeal, or smoothies.
✓ Includes a prebiotic called Human Milk Oligosaccharide which promotes beneficial gut bacteria
✓ Works to treat AND prevent constipation symptoms
✓ Tasteless and textureless, great for picky eaters and easy to mix into drinks/foods
✓ 3 grams of fiber per serving
✓ Simple ingredients – no added sugars or preservatives
Best Fiber Gummy – Mary Ruth Organics
Mary Ruth Organics is one of my favorites to recommend to families with picky eaters. Unlike most fiber gummies that have more sugar than fiber, Mary Ruth is a great option that keeps it simple and effective.
✓ Good-tasting gummy, great for picky eaters
✓ 3 grams of fiber per serving
✓ No added sugars, uses <1g sugar alcohol
✓ Simple ingredients
✓ Vegan, gluten-free, nut-free, and gelatin-free
Fiber Supplements for Sensitive Stomachs – SunFiber
Sometimes, kids report bloating or tummy pain after introducing a fiber supplement. While this is usually because they took too much too quickly, it can also be a sign that your child is sensitive to the type of fiber commonly found in supplements.
SunFiber uses guar fiber, which is a low FODMAP fiber. FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) is a type of carbohydrate that is difficult for the intestine to absorb and can cause bloating.
So Sun Fiber is my go-to for kids prone to bloating or have been prescribed a low FODMAP diet by their physician.
✓ 6 grams of fiber per serving
✓ Low FODMAP, lower risk of bloating or GI discomfort
✓ Simple ingredients
Best Fiber Supplement + Multivitamin – SmartyPants
Sometimes you need an all-in-one! I like recommending this SmartyPants Multi+Fiber for kids who have a pretty good baseline diet, but need an extra boost of vitamins, minerals, and fiber.
Like any multivitamin, it’s important that its third party tested and does not contain WAY more than the % daily value needed.
✓ 4 grams of fiber per serving
✓ Third-party tested
✓ Appropriate amounts of vitamins and minerals added
✓ Includes fish oil
I hope these recommendations helped sort through the dozens of kids’ fiber supplements out there! Although it can be overwhelming, finding the right one for your kid can make all the difference in relieving constipation.
If you need more help with fiber introduction or regulating your kid’s bowel movements, let’s work together! Schedule your free 10-minute consultation with me today to get your game plan started.
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