There’s nothing quite like seeing your little one enjoy their first foods, that happy grin and those chubby fingers grabbing for another bite! As your bub grows and starts exploring more flavours and textures, it's good to start thinking about how to make every bite as nourishing as it is delicious. One often-overlooked nutrient that makes a big difference to your bub’s comfort and wellbeing is fibre.
Fibre is the secret ingredient for a happy tummy, smooth digestion, and for ensuring growing bodies feel their best.
In this blog, we’ll explore everything you need to know about fibre for bub, why it's important, how much they need plus gentle ideas for fibre for digestion and constipation using everyday high fibre foods for babies.
What Is Fibre?
Fibre is the parts of breads, cereals, grains, legumes, fruits and vegetables that can’t be digested by bub and instead pass through the bowel.
Fibre thus, plays an important role in the bowel and in bub’s overall health.
Let’s explore this mighty nutrient!
Why Fibre Matters For Bub?
Fibre is essential to keep bub’s tummy happy and so much more. It:
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maintains regular and comfortable bowel movements - fibre helps to move food through the digestive tract and thus prevent constipation. This can make a big difference to bub’s comfort.
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supports a healthy gut microbiome- fibre feeds bub’s good gut bacteria. This means more good bacteria for bub that produce nutrients that helps keep bub’s colon healthy. A healthy gut also means better nutrient absorption, digestion and even mood.
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keeps bub feeling full and satisfied.
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promotes the slow release of sugars from foods- this means bub gets a steady release of energy for exploration, play and learning.
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may protect against bowel disease, diabetes and heart disease later in life.
How Much Fibre Does Bub Need?
The amount of fibre bub needs depends on their age:
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6–12 months: Small amounts introduced gradually as bub starts solids.
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1–3 years: Around 14 grams of fibre per day. An easy way to work out how much fibre is enough for your little one is to take your child’s age and add 10 e.g. If your child is 2 years old then they will need 12g fibre per day.
Overall, as long as bub is eating a wide variety of fibre-rich foods as part of a balanced diet, bub will get enough fibre. Aim for a few high fibre foods for babies each day.
Which Fibre Is Best for Bub?
Fibre is only found in plant foods. There are two main types of fibre:
Soluble fibre: This fibre helps to soften stools and supports gentle digestion. This fibre also slows digestion to help bub feel fuller and promotes the slow and steady release of energy.
Some examples of foods that have soluble fibre are:
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oats
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barley
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legumes
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fruits and vegetables
Insoluble fibre: This fibre adds to the bulk to the stool and helps it to pass more quickly through the digestive tract. These fibres are typically found in the hard, scratchy outer skins and surfaces of roots, grains and seeds.
Some examples of foods that have insoluble fibre are:
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wholemeal grains, breads and cereals
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vegetables and fruit with skins
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nuts and seeds
It’s important for bub to eat a variety of soluble and insoluble fibres to maximise its many benefits. Eating a variety of fibres will help to create a more diverse gut microbiome which is beneficial for bub’s overall health. This variety also naturally supports digestion and helps to prevent constipation issues.
Let’s Dive Deeper With Examples!
Once bub is confidently eating solids, you can introduce a variety of soluble and insoluble fibre-rich foods like:
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wholemeal breads or rye bread
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wholemeal cereals e.g. weet-bix and vita-brits.
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wholemeal pasta
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oats
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barley
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brown rice
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quinoa
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legumes e.g. lentils, chickpeas, kidney beans, baked beans, black beans, split peas and green peas.
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whole or pureed vegetables including the skin where possible e.g. broccoli, potato, sweet potato, peas, carrots, corn and cauliflower.
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whole or pureed or dried fruits including the skin where possible e.g. apples, bananas, pears and prunes.
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grounded nuts and seeds e.g. chia seeds, flaxseed, hemp seeds and peanut butter.
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select snacks containing wholemeal flour, rolled oats, seeds, fruit, vegetables and legumes.
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modify your favourite recipes by using wholemeal flours, grains and dried fruits.
These swaps make it easy to serve high fibre foods for babies while gently improving digestion.
How Much Fibre Is Actually In Foods?
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½ cup legumes: 7g fibre
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½ green peas: 5g fibre
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½ cup wholemeal pasta: 4g fibre
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1 pear: 4g fibre
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2 pieces broccoli: 4g fibre
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2 biscuits weet-bix: 3g fibre
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1 apple or banana: 3g fibre
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1 tablespoon peanut butter: 3g fibre
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½ sweet corn: 3g fibre
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2 pieces cauliflower: 3g fibre
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1 medium baked potato with skin: 3g fibre
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½ cup cooked quinoa: 2.5g fibre
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½ cup carrot: 2g fibre
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1 average orange: 2g fibre
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1 slice wholemeal bread or rye bread: 2g fibre
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½ cup cooked oats: 2g fibre
Tip: Serve fibre-rich foods together e.g. mix pureed pear into oats and sprinkle with flaxseed meal, or add mashed legumes into veggie patties and serve with wholemeal pasta.
Can Bub Have Too Much Fibre?
It’s best to build up fibre intake slowly as too much fibre too soon can cause gas or tummy discomfort.
The goal for bub is variety rather than volume and you can do this by offering bub a balance of fruits, vegetables, whole grains, and legumes.
Tip: Pair fibre with plenty of water to help fibre do all its amazing jobs effectively.
How Can You Encourage A Fibre-Friendly Diet?
Make fibre fun!
Encourage your little one to try colourful fruits and veggies by involving them in food prep e.g. washing peas, stirring oats, or picking fruit at the market. The more they explore, the more open they’ll be to trying new foods.
Remember, a little fibre each day keeps your bub’s tummy happy and helps them feel their best from the inside out.
Support bub’s gut health with our fibre-rich legume, fruit and vegetable purees. These make easy high fibre options that you can serve in seconds.
FAQS
1) How much fibre do babies need each day?
From 6–12 months, introduce small amounts gradually. Ages 1–3 need ~14 g/day. Focus on variety, rather than quantity using high fibre foods for babies like oats, pears, broccoli, wholemeal pasta and legumes to support bub’s digestion.
2) What are the best high fibre foods for babies starting solids?
Great high fibre foods for babies starting solids include mashed oats, cooked quinoa, cooked legumes (lentils/chickpeas) as well as soft fruit like pears, and stewed prunes, all gentle on tiny tummies.
3) Can babies have too much fibre?
Yes. Too much, too fast may cause gas or discomfort. Build fibre gradually and balance plates with fruit, veg, wholegrains and legumes. Watch nappies and reduce portions if discomfort appears.
4) Are oats and quinoa good fibre choices for babies?
Absolutely! Oats and quinoa provide gentle fibre and energy. Serve as thin porridge or a very soft mash and mix with fruit like pears or banana for a sweet taste and to boost fibre for digestion.
5) What are easy fibre breakfast ideas for toddlers?
For toddlers, try overnight oats with chia seeds, wholegrain toast with mashed beans, banana-oat mini muffins, or quinoa porridge with stewed prunes. These are simple, kid-friendly ways to add high fibre foods to your toddler's breakfast.
6) What’s the fastest gentle fix for baby constipation?
Try a small serve of stewed bold prunes or ripe pears, offer water, and include soft oats at breakfast. These are high fibre choices which are also easy to blend into purees.
References
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Dietitians Australia (2022) Diet and nutrition health advice: Fibres for your gut: sorting through the roughage. Available at: https://dietitiansaustralia.org.au/health-advice/fibres-your-gut-sorting-through-roughage (Accessed: 18 November 2025).
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National Health and Medical Research Council (NHMRC), Australian Government Department of Health, Disability and Ageing, & New Zealand Ministry of Health (NZ MoH) (2006) Nutrient Reference Values for Australia and New Zealand: Dietary Fibre. Available at: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/dietary-fibre (Accessed: 18 November 2025).
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National Health and Medical Research Council (NHMRC), Australian Government Department of Health, Disability and Ageing, & New Zealand Ministry of Health (NZ MoH) (2006) Nutrient Reference Values for Australia and New Zealand: Micronutrients & dietary fibre. Available at: https://www.eatforhealth.gov.au/nutrient-reference-values/chronic-disease/micronutrients-dietary-fibre (Accessed: 18 November 2025).
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Raising Children Network (Australia) Limited (2023) Suitable for 0-8 years: Constipation. Available at: https://raisingchildren.net.au/babies/health-daily-care/poos-wees-nappies/constipation (Accessed: 18 November 2025).
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The Royal Children’s Hospital Melbourne (2013) Fibre. Available at: https://www.rch.org.au/uploadedFiles/Main/Content/nutrition/2013Fibre.pdf (Accessed: 18 November 2025).
