‘I’ve made you a fibre-filled snack!’ – words that probably won’t fill your child with glee. But fibre is super important for little ones. And most kids don’t get enough. So here’s your game plan: welcome your child home with a tasty after-school treat they’ll love… that just happens to be full of fibre. 

Why is fibre so important for kids?

Research shows that ‘A lack of fibre in the diet has been associated with several disorders in children including constipation, irritable bowel syndrome, allergies and immune-related disorders.’

These are all conditions that can be a real drag for a little one at any time, but especially at the start of the school year.

Fibre is important for kids because it supports their health in a few substantial ways:

  • Healthier Metabolism: Getting enough fibre is known to help regulate children’s metabolism. It does so by assisting insulin and glucose uptake, and helping lower the risk of obesity and diabetes.
  • Stronger Immune System: It’s well known that fibre nourishes the gut. A healthy gut is better able to protect the immune system and fight off pathogens… potentially leading to fewer colds and flus during the school year.  
  • Better Sleep: Fibre is also associated with ‘deeper, more restorative sleep.’ Proper sleep is critical during the developmental years. Especially at the start of the school year when your little one can benefit from an extra dose of energy and brain-building power!   

How much fibre does your child need?

The Irish Heart Foundation provides a simple formula for figuring out your child’s fibre needs:

‘The recommended amount for children is their age plus 5g fibre per day. So, a five-year-old child should be getting 10g a day (5 years + 5g of fibre).’

That 10g of fibre? It could easily be covered by a peanut butter sandwich made with whole grain bread (~6.5g fibre) and a medium apple (~4.5g fibre).

Completely doable!

What type of fibre does your child need?

There are two types of fibre – your child needs both. 

There’s ‘soluble fibre’ which mostly comes from fruit and veg, and ‘insoluble fibre’ which mostly comes from nuts, seeds and whole grains.

Each type of fibre is important for a strong digestive system and normal bowel movements. 

So best to mix up your child’s sources of fibre with a variety of fresh produce as well as whole grains, nuts and seeds. 

Fibre-filled snack ideas for the after-school munchies

Each snack idea below is kid-friendly, easy to assemble, and contains multiple ingredients that are packed with fibre – both soluble and insoluble.

Even better… a lot of the ingredients come from Organico BASICS: our best value range. The easiest way for you to shop organic and save money.

1. Black Bean Dip

Because kids are so much more excited about veggies when there's dipping involved.

You’ll need:

  • Organic Black Beans
  • Greek Yoghurt
  • Salt 
  • Seasonings to taste (play around with spices like cumin, dried garlic and chilli powder)
  • Sliced Fresh Veg (cucumber, carrot, bell peppers, celery…)

Purée (or simply smash together with a fork) the beans and a few spoonfuls of yoghurt. Season with salt and spices to taste. Serve with fresh veg.  

2. Crunchy and Creamy Tortilla Wraps

Featuring peanut butter and banana – a classic combination for kids.

You’ll need:

Spread one side of the wrap with peanut butter. Place the peeled banana in the centre and roll the wrap like a burrito. 

3. Rachel’s Tuna and Rice Picnic Salad

A favourite at Hannah and Rachel's childhood family picnics. (That's the two of them in the red tops.)

You’ll need: 

Stir together the cooked rice, carrot, cucumber, pickled gherkins, tuna and corn. (Chopped chives and parsley are nice in this as well.)


For the dressing, mix a few spoonfuls of mayonnaise and yoghurt. Season to taste with black pepper, salt and a little cider vinegar. Serve with the crispbread 

4. Quinoa and Date Porridge 

If your child isn't in love with quinoa (yet) see what they think once dates and honey sweeten the deal.

You’ll need: 

Heat the quinoa with enough coconut milk to bring it to a porridge consistency. Stir in the dates, apple or pear and cinnamon. Drizzle with honey before serving.  

5. Smashed Avocado Toast

Put your child in charge of the smashing!

You’ll need:

Use a fork to smash half an avocado onto a slice of toasted rye bread. Sprinkle with a little salt and a lot of pumpkin seeds.  

6. Sweet and Salty Snack Mix

A crave-worthy taste combination for smallies and adults alike.

You’ll need: 

Mix everything together and serve. 

… By the way, these snack ideas aren’t just for kids. You might find yourself happily boosting your daily fibre intake right alongside your little ones.

Have a wonderful month getting back to school.