Did you know that nearly 90% of children in the UK aren’t getting enough fibre in their diets?
Fibre is having its moment this February 2026 (hello, Fibre Feb!)- and for good reason. It’s a nutrient that children (and adults!) are woefully short of, yet it’s essential for healthy digestion, feeding beneficial gut bacteria, stabilising blood sugar, and supporting overall health.
But here’s the thing: Children aren’t just little adults, and their fibre needs are different from ours. Luckily, boosting fibre doesn’t have to be complicated. Small swaps and clever additions to the meals your child already loves can make a big difference! Read on as Lucy, our Children's Dietitian, is here with everything you need to know about fibre for children...
How much fibre do children need?
According to UK guidelines:
- 2-5 years: 15g/day
- 5-11 years: 20g/day
- 11-16 years: 25g/day
The good news? You don’t need to overhaul meals or serve adult-sized portions. Small, realistic swaps can really add up!
How can I add more fibre to my child's diet?
Here are 10 simple ways to add 3g of fibre to your child’s diet, recommended by Lucy, our Children's Dietitian...
1. Half a large pear (with skin on): Slice it up with nut butter, or grate it into porridge or yoghurt. Pears are naturally sweet and fibre-rich, making them a hit with kids.
2. 2 tablespoons of porridge oats (dry weight): Perfect for porridge oats, bars, flapjacks, or overnight oats. Oats are a versatile way to sneak extra fibre into breakfast or snacks.
3. A small handful of raspberries: One of the easiest high-fibre fruits, where even a few berries go a long way. Frozen raspberries are a budget-friendly option when they’re out of season!
4. 2–3 tablespoons of baked beans: Serve on toast, with eggs, or straight from the bowl (if you’re like our Children's Dietitian's daughter!). Baked beans often get a bad rap, but they are an easy and familiar way to boost fibre intake.
5. Half to one slice of wholemeal or seeded toast: Top with peanut butter, hummus, or mashed avocado for extra fibre and flavour.
6. 2 tablespoons of cooked lentils (tinned, cooked by you or from a microwave packet): Lentils are easy to mix into pasta sauce, shepherd’s pie, or curry - often unnoticed by little eyes and picky eaters!
7. A small potato (with skin on): Mashed, roasted, or cut into wedges. Remember, the skin is where the fibre is!
8. 2 tablespoons of peas + 2 tablespoons of sweetcorn: Together they hit roughly 3g, but combine them with some chickpea flour, water and herbs for an easy fritter batter that packs a fibre punch!
9. 3 seeded oatcakes: A crunchy, fibre-rich snack that can be topped with almost anything, perfect for more selective eaters.
10. 2 tablespoons of hummus + veggie dippers or wholemeal pitta: A balanced, fibre-filled snack that’s colourful, fun, and satisfying.
See, it's easier than you think to help your child reach their daily fibre targets!
Which Pots for Tots meals contain the most fibre?
At Pots for Tots, our meals are designed to fuel growing bodies, not just fill them. That’s why we’ve worked with Lucy, our Children’s Dietitian, to ensure every pot is full of the goodness kids need - including fibre, an essential nutrient that supports digestion and keeps little tummies happy.
Here are our top ten meals with the highest fibre content per pot:
Mild Chicken Korma - 5.1g of fibre per pot
Sweet Potato Curry - 5g of fibre per pot
Veggie Chilli - 4.5g of fibre per pot
Cheesy Veg Pasta Bake - 4.1g of fibre per pot
Chilli con Carne - 3.5g of fibre per pot
Cottage Pie - 3.3g of fibre per pot
Annabel Karmel Carrot & Tomato Pasta with Chicken - 3.2g of fibre per pot
Pasta Bolognese - 3g of fibre per pot
Med Veg Orzo - 3g of fibre per pot
Simple Mild Chicken Korma - 3g of fibre per pot
💡 Top tip: Even small swaps, like choosing one of these higher-fibre meals a few times a week, can make a real difference in helping your child reach their daily fibre target.
What is fibre maxing (and should you be doing it with your child)?
You may have heard the term “fibre maxing” popping up in the media lately. It’s essentially the idea of maximising the amount of fibre in a meal using whole foods like fruits, vegetables, whole grains, beans, and pulses - all to boost overall fibre intake.
But should this be a strategy for children? While it’s true that fibre intakes among kids in the UK are lower than recommended, very high-fibre diets can actually be problematic for little tummies. Rapidly increasing fibre or loading meals with too much can:
- Make children feel overly full, which might reduce their intake of important nutrients like iron, fat, and protein
- Lead to gut discomfort, bloating, or wind
Lucy advises that instead of “maxing” fibre, it’s better to look at your child’s current intake and make small, realistic additions where you can. Gradual tweaks, like the foodie ideas we mention above, are safer and just as effective at helping children meet their fibre needs.
Ready to boost your child’s fibre?
Small swaps. Big impact. That’s all it takes to help little tummies thrive!
Want more quick, tasty ideas for sneaking fibre into your child’s day? Head over to our Instagram and check out our tips, tricks, and fibre-friendly meal inspiration. Your child’s gut (and taste buds) will thank you!
Love, Team Pots for Tots x
