just better.® Families: Everyday Gut Health for Kids

Tummy troubles. Tantrums. Sleepless nights. The signs that a child needs more fiber can appear in surprising ways—well beyond potty routines. During Healthy Kids Week, we’re focusing on a key part of growing well at every age: gut health.

A balanced gut supports digestion, immunity, blood sugar regulation, and mood. It’s the foundation behind everything from mealtime to playtime to bedtime—and fiber is one of the most overlooked ways to help keep it strong.

Let’s take a look at some common signs your child may need more fiber, along with simple ways to support gut health and daily balance. 

Signs Your Child May Need More Fiber

Gut discomfort can show up through changes in behavior, appetite, energy levels, or an overall sense that something isn’t quite right. Here are a few signals that may point to a need for more fiber:

🧸 Irregular bathroom habits: Constipation is one of the most common signs of low fiber intake in children, but it’s not the only one. Loose stools, unpredictable timing, or a sudden change in routine can also signal that something’s off in the digestive system. 

If your child is skipping days between bowel movements, straining, rushing to the bathroom, or expressing discomfort at potty time, their gut may need more fiber support to help restore balance.

🧃 Frequent sugar cravings or sudden hunger: Most kids love sweets—and there’s nothing wrong with enjoying a treat now and then. But when sugar cravings start showing up all the time, or your child seems constantly hungry shortly after eating, it may be a sign their body is missing something: fiber.

Fiber slows down the rate at which food is digested and helps regulate blood sugar. This keeps energy levels steadier and reduces those intense “need something sweet now” feelings that can sneak up fast, especially after low-fiber meals.

Without enough fiber, blood sugar spikes and crashes can lead to mood swings, meltdowns, or a cycle of constant snacking. But when fiber is part of the plate, it helps reduce sugar cravings and supports more balanced energy throughout the day.

😣 Ongoing belly complaints: A child might say their stomach “hurts” or feels “weird.” Occasional bloating or gas isn’t unusual, but if it’s becoming a regular pattern, it may be tied to a lack of fiber—or gut bacteria that need a little help.

😴 Disrupted sleep or low daytime energy: The gut is connected to the nervous system, which also influences sleep cycles. Kids with digestive discomfort or irregularity may struggle to settle down at night or stay asleep through the early morning hours.

😤 Mood shifts or short tempers: The gut and brain are in constant communication, which means digestive health can have a real impact on emotional regulation, attention, and overall behavior. In fact, a large portion of the body’s serotonin, one of the key chemicals that influences mood, is produced in the gut.

When the digestive system is out of balance, it can affect how kids handle stress, transitions, or even everyday frustrations. This might show up as irritability, sudden mood swings, or difficulty focusing at school or during routines.

Fiber helps support a more stable gut environment, which can positively influence how kids feel and respond throughout the day—mentally, emotionally, and physically.

Read more about children’s gut health in our blog post: Fiber-Powered Kids: Family Nutrition Tips + Fun Coloring Pages. 

The Role of Prebiotics in Growing Microbiomes

Prebiotics are a special type of fiber that nourishes the good-for-you bacteria in the gut. These friendly microbes support everything from nutrient absorption to immune defense, as well as sleep quality and mood regulation.

In childhood, the microbiome is still developing, and prebiotics help it grow strong. By feeding the beneficial bacteria already living in the gut, prebiotic fiber helps create a healthy environment that supports regularity, comfort, and resilience.

This makes prebiotic fiber a gentle, proactive way to support your child’s gut health. 

Read more about the role of fiber and growing kiddos here: Fiber Rich Kids: Building Healthy Habits Early.

Recommended Fiber Intake for Kids (General Guidelines)

Fiber needs vary by age, but many children fall short of daily targets. 

Here are the standard recommendations: 

Children 1 to 3 years: 19 grams of fiber/day.

Children 4 to 8 years: 25 grams of fiber/day.

Boys 9 to 13 years: 31 grams of fiber/day.

Girls 9 to 13 years: 26 grams of fiber/day.

Boys 14 to 19 years: 38 grams of fiber/day.

Girls 14 to 19 years: 26 grams of fiber/day.

Learn more here: Cleveland Clinic: How Much Fiber Do Children Need?

These numbers aren’t always easy to reach, especially with picky eaters and packed schedules.  

Does My Family Have a Fiber Gap? 

The fiber gap refers to the difference between how much fiber we should be getting each day—and how much we actually do. For most families, that gap is wider than expected.

National dietary surveys show that over 90% of children and adults in the U.S. fall short of their daily fiber needs. Kids, especially, are missing out, even when they’re eating what seems like a balanced diet. With so many refined foods and low-fiber snacks on the menu, it can be easy to underestimate how much fiber actually makes it to the plate. 

Fortunately, closing the fiber gap doesn’t require a total overhaul. Small, steady shifts in how we build meals can make a big difference. 

For a closer look at how the fiber gap affects growing kids, read: The Fiber Revolution: Empowering Children for a Brighter Tomorrow! 

A Simple Way to Support Your Child’s Gut: just better.® Prebiotic Fiber

For families trying to increase fiber intake and improve gut health, just better.® Prebiotic Fiber offers a flexible, parent-friendly solution.

Made from non-GMO soluble corn fiber, just better.® dissolves fully into any food or drink, without changing the taste or texture. It disappears into food and drinks without a trace—offering practical, gut support with every scoop.

💚 1 tablespoon (scoop or stick pack) = 5 grams of fiber

💚 No artificial ingredients, no sweeteners, no fillers

💚 FODMAP-friendly and gentle on sensitive or growing tummies

💚 Kid-tested (and parent-approved!) for taste-free mixing

It’s a no-fuss way to help meet daily fiber needs—especially on busy mornings, during school lunch prep, or when you just want a reliable way to support digestion without a mealtime battle.

Simply stir just better.® fiber into yogurt, smoothies, oats, dips, sauces, soup, and more! Add just better.® to pancake batter, baked goods, or taco filling! The possibilities are endless.

Need more inspo? Check out our Recipe of the Week Vault for simple, high-fiber recipes powered by just better.® prebiotic fiber. 

Healthy Habits Begin in the Gut

Gut health is part of the big picture when it comes to supporting your child’s development. During Healthy Kids Week, it’s a great time to take a closer look at what’s helping your child feel their best—starting with what’s on the plate.

Fiber is a powerful tool for supporting digestion, focus, and balance throughout the day. And with the right habits, it’s something the whole family can benefit from—one scoop at a time, and live… just better.®!