Information on improving fibre and fluid intake in your child’s diet

What is fibre and why is it important?
Fibre is the non-digested part of food. It is found in plant foods such as cereals, vegetables and fruit. Fibre content in food is included on the packaging. Further information is available in ‘Understanding Childhood Constipation’ leaflet which can be found at 

Fibre absorbs water as it passes through the gut. It swells up like a sponge to make the stool soft and easier to pass. The extra bulk also helps the gut muscles to work better and helps pass the poo along.

Why is fluid also important?
Increasing fibre in the diet will only work if children drink enough. You should offer your child six to eight cups of fluid every day, such as water, well diluted unsweetened fruit juice or fruit teas and milk drinks.

What foods to choose?

Breads, cereals and potatoes
Wholemeal and granary breads have most fibre. High fibre white breads are good alternatives to white bread. Brown bread can have a similar amount of fibre to high fibre white bread.  There is nutritional information on the packaging, which will tell you how much fibre is in each particular varieties of bread.

Pasta and rice
Brown rice and wholemeal pasta have more fibre than white.

Potatoes
Offer jacket potatoes, homemade chips and wedges or boiled potatoes with the skins on.

Breakfast cereals
Choose high fibre varieties, such as wheat biscuits, bran flakes, porridge, instant oat cereal and other wholegrain cereals.

Biscuits and cakes
Digestives, oatcakes, flapjacks and fig rolls are better biscuit choices. Offer scones, fruited teacakes, malt breads and cakes made with more wholemeal flour or add oats to crumble topping.

Nuts
All nuts are high in fibre and so is peanut butter. Use this on bread or high fibre crackers. (Do not give nuts to children under five years and avoid salty nuts).

Vegetables and fruit
Include a variety of fruit and vegetables in your child’s diet; these can be fresh, frozen, dried or tinned. We should all eat five to seven portions of fruit /vegetables a day (a portion is a childs handful not an adult one).

Pulses
Baked beans chick peas and lentils.

Activity and exercise - Try to encourage your child to be physically active for 60 minutes a day. Increase this gradually and seek advice from your school health team if you want further help on how to do this.

Paediatric Community Bladder & Bowel ServiceTelephone 01270 826360
This information is available in audio, Braille, large print and other languages. 
To request a copy, please telephone 01270 826360. Reviewed by Reader’s Panel June 2017