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Fibre rich food groups – portions for kids
June 9, 2026
Fibre Rich Food Groups – learning to eat, learning to love
For young children, introducing fibre is best increased slowly and gradually; from gentle fibrous foods in infancy, throughout the early and school years. Establishing food preferences, learning to chew well, helping digestion and gut adaption to fibres. This is so good for regulating your child's appetite and blood sugar, as well as energy levels. Essential for gut health - now and future - and provides the right food for those friendly gut microbes. Fibre is found in these 6 plant food groups below. Aim for a variety of fibres from different groups every day.
Vegetables
As well as fibre, vegetables contain protective nutrients
eg. roots, shoots, leaves, cruciferous, bulbs, fungi, seed, pod and fruit
Legumes
Peas, beans, lentils, tinned or well-cooked
eg. in soups, salads and mains, legumes are high in protein too
Fruits
Apples, avocado, berries, citrus, exotic, stone, dried
eg. perfect for lunchboxes, snacks and rich in vitamin C
Wholegrains
Oats, corn, barley, buckwheat, quinoa, rice, rye, wheat
eg. energy providing foods, rich in B vitamins
Nuts
Almond, brazil, cashew, hazelnut, peanut, pecan, walnut
eg. whole nuts for children over 5, nut butters from infancy
Seeds
Sunflower, pumpkin, flax, hemp, chia, sesame
eg. chia seeds are especially helpful for preventing constipation
Fibre portions for kids - how much does my child need?
6-18 months
5g daily offering soft grains like oats, wheat, rice, fresh vegetables and fruits at each mealtime
2-5 years
10g daily gradually increase wholegrains in bread, crackers, nut & seed butters regularly each week plus 3-5 portions daily of fruits and vegetables
6-11 years
15-20g daily continuing to build up fibrous foods, including whole nuts and seeds, tinned and well-cooked pulses, eg. hummus, lentils and peas
Age 16-adult
20-25g increasing the portion sizes and variety of the 6 fibre rich food groups, with 2-3 vegetables and 2-3 fruits daily, wholegrain choices daily, pulses, nuts & seeds regularly each week
Download your Fibre Portions for kids here >
Food
Young child's portion
Fibre (g)
wholemeal bread
1 medium slice
3.2
sourdough bread
1 medium slice
2.5
cooked brown rice
150g
2.8
Weetabix
2
5.2
porridge oats
30g
3.8
Shrediies
40g
6.6
oatcake
15g
1.2
hummus
40g
1.7
cooked orange lentils
40g
2.7
sweetcorn
60g
1.5
peas
60g
5.4
carrots
60g
2.0
broccoli
60g
2.9
cauliflower
60g
1.3
peppers
40g
0.9
4 cherry tomatoes
60g
0.8
cucumber
40g
0.3
sweet potato
80g
1.2
tomato sauce
80g
0.7
baked beans
150g
9.7
grapes
40g 1 child handful
0.5
berries
40g 1 child handful
0.8
apple with skin
1 x medium
1.2
banana
1 x medium
1.4
tangerine
2 x small
2.3
fresh apricot
40g 1 child handful
4.4
3 prunes
20g
2.0
2 medium figs
20g
2.4
2 fresh dates
20g
1.4
tinned peaches
100g
1.4
sultanas
30g 1 child handful
0.8
nut butter
15g (on one slice bread)
1.1
mixed nuts
15g 1 child handful
1.2
flax seeds
1 teaspoon 3g
0.8
chia seeds
1 teaspoon 3g
1.0
sunflower seeds
1 teaspoon 3g
0.2
Helping families feel their best x
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