UK surgeon reveals top method to add fiber to kids’ diets

Fiber is an essential nutrient for digestive health, but introducing it too quickly into a child’s diet can lead to discomfort such as bloating, gas and bowel irregularities, according to UK-based surgeon and health educator Dr Karan Rajan.

In an Instagram post shared on April 27, Dr Rajan explained that children’s digestive systems are still developing, which makes gradual dietary changes especially important when increasing fiber intake.

He outlined general daily fiber recommendations by age, noting that infants aged six to 12 months should consume around five grams, children aged two to five years about 15 grams, those aged five to 11 years roughly 20 grams, and children over 11 years should gradually move toward the adult target of around 30 grams per day.

However, he emphasised that these figures are only broad guidelines, as every child’s gut sensitivity and tolerance can vary.

“You cannot suddenly give a toddler 20 grams of fiber and expect the digestive system to cope,” he explained, adding that children’s gut microbiomes are still developing and require time to adapt.

To avoid digestive distress, Dr Rajan recommended slowly increasing fiber intake by about two grams per week and introducing it in small, manageable portions. Cooking or stewing fruits and vegetables can also make fiber easier to digest.

He further highlighted the importance of fiber diversity rather than just quantity. Different types of fiber, such as soluble fiber from oats and apples, resistant starch from cooled potatoes and rice, and pectin from berries, support different beneficial gut bacteria.

According to Dr Rajan, early exposure to a variety of fibers not only improves digestion but may also help build long-term gut microbiome resilience and overall health.