When to Consider a Fiber Supplement for Kids with Constipation

While a balanced diet is always the priority, your kid’s constipation might have you questioning if they’re getting everything they need from their food. 

Along with 95% of American children, your little ones might not be eating enough fiber for optimal digestion. Without it, their poop can become hard, less frequent, and even lead to tummy pain and bloating.

With how important fiber is and how little most kids get, it’s essential to identify the role of a fiber supplement and exactly when it can be helpful.

Understanding Fiber’s Role in Constipation

Your kiddos’ constipation may be caused by a combination of factors, but the most common culprits are a low-fiber diet, poor hydration, low activity levels, or stool withholding (1). 

Specifically, a low-fiber diet can make the stool small and hard while passing through the intestine, which makes it difficult and even painful to poop.

Adding fiber back into your kid’s diet helps bring water into the intestine and bulk up the stool. This makes it softer and easier to travel through the digestive tract. 

Begin Health Expert Tip

Did you know that some medications can cause constipation in kids? Check out the different types of medications that can affect your little one's digestion in our blog here. 

Fiber from Food is The First Line Treatment

A priority in your kid’s  diet should be to get all the vitamins, minerals, and nutrients they need through food, including fiber. 

According to the Cleveland Health Clinic, the recommended fiber intake per day for kids is:

• 1-3 years old: 19 grams
• 4-8 years old: 25 grams
• 9-13 years old: 26-31 grams

Fiber can be found in a variety of fruits, vegetables, whole grains, nuts, seeds, beans, and legumes. Some of my favorite high-fiber foods that are easy to introduce to kids are:

• 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
• Lentils or Beans (1/2 cup cooked) – 8 grams of fiber
• Avocado (1/2 medium avocado) – 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

Begin Health Expert Tip

Check out our blog here for more ideas on how to add extra fiber into your little one's diets. 

Signs Your Kids Should Consider a Fiber Supplement

Although fiber does an incredible job at preventing constipation symptoms, kids sometimes struggle to meet their fiber needs or continue to have issues pooping despite eating a high-fiber diet.

Some of the signs that you should consider a fiber supplement for your child include:

• Picky Eating/Low Fiber Intake. Picky eaters are 30% more likely to be constipated (2). This is caused by the rejection of high-fiber foods like fruits and vegetables. While you work to improve your child’s picky eating, a fiber supplement can help bridge the gap for those missing nutrients.

Begin Health Expert Tip

Certain foods can contribute to constipation in kids. Check out this list of the top 7 foods to avoid in constipated kids.

• Hard, Pebble-like Poops. Without enough fiber, poop becomes small and hard. If your child is reporting these kinds of bowel movements despite eating a varied diet, they might benefit from a little boost of extra fiber from a supplement. 
• Diet Changes. Changes to your kid’s normal food intake can contribute to constipation. Traveling, starting a new school year, being put on an elimination diet, etc. are all times when your kid’s diet is irregular and might benefit from the consistency of a fiber supplement.
• Medical Diagnosis. Some medical conditions, like diabetes, IBS, or IBD can benefit from added fiber. As always, consult your child’s pediatrician before starting them on any supplement. 

What to Look For in a Fiber Supplement

With so many fiber supplement options, it’s important to know what to look for when choosing the best option for your kiddo.

• Form. Fiber supplements come in pills, powders, liquids, and gummies. Avoid pills and gummies for kids under 4 due to their choking risk. Special fiber prebiotic powders, like Growing Up Prebiotics, often have simpler ingredients, no sugar, and are better tolerated by all kids ages 1 year and up. 
• No added sugar or artificial sweeteners. Many fiber supplements have a substantial amount of added sugar or synthetic sweeteners. Look for a simple ingredient list without all the additives.
• Appropriate fiber dosage. Some fiber supplements have too little or too much fiber, which can be ineffective or cause digestive discomfort for your little one. Aim for 3-5 grams of fiber per serving. 

FAQ - Fiber Supplements for Kids

Can you give kids too much fiber?

The bigger concern is the rate of fiber introduction, rather than the total amount of fiber. If fiber is introduced too quickly, it can be too much for the intestines to handle, causing bloating and cramping. Start slow and work up to the daily fiber goal based on age.

Are laxatives the same as fiber?

No! Laxatives provide a momentary change in the consistency of stool or speed of digestion. Fiber and fiber supplements help soften the stool naturally and provide long-term benefits to digestion.

Begin Health Expert Tip

Should you use prebiotics or laxatives to help your kid's digestive issues? Click here to learn more about how our dietitian breaks down the key differences between the two. 

How old do you have to be to use fiber supplements?

Using a fiber supplement formulated for kids ages 1 year +, like Growing Up Prebiotics, is key for appropriate dosing. Avoid fiber gummies for kids below 4 years old due to their sugar content and choking risk.

Summary

Although kids should aim to meet their daily fiber intake through foods, a fiber supplement may be helpful if they struggle with picky eating, have pebble-like poops, experience a change in their diet, or have a chronic health condition.