Whole grains are often highlighted as one of the most important dietary factors for good health – for adults. It has been shown to reduce the risk of cardiovascular disease, type 2 diabetes and some forms of cancer. Fiber also plays an important role in a healthy diet, for example by keeping the stomach moving and contributing to good intestinal flora.
But did you know that whole grains and fiber are also good for young children? Whole grains and fiber help children's stomachs function properly, promote the child's intestinal flora and contribute important nutrients. In this article, we will go through what distinguishes whole grains from fiber, how much is enough for young children - and why it can sometimes be wise to gradually increase the intake during the child's first year of life. Finally, you will get practical tips on how to smoothly introduce whole grains and fiber as a natural part of your child's diet.
What is whole grain?
Whole grains are found in grains such as wheat, rye, barley and oats. In whole grain products, the entire grain has been used, including the germ and bran, unlike “white” flour products such as wheat flour, where the germ and bran are sifted out. Whole grain products therefore contain not only more fiber but also more nutrients such as iron and folate, as well as antioxidants and other protective substances compared to the white varieties. You can find whole grains in products such as wholemeal bread, crispbread and oatmeal but also in whole grain varieties of pasta, bulgur and groats.
What are fibers?
Fiber, or dietary fiber as it is also called, is a type of carbohydrate that is not broken down during digestion. Instead, it is transported to the large intestine where it is completely or partially broken down and serves as fuel for the intestinal bacteria found there. Fiber plays an important role in normal intestinal function and promotes intestinal flora by increasing the amount of good intestinal bacteria that are considered good for health. Fiber is found, for example, in fruit, vegetables, root vegetables, legumes, beans, but also in whole grain products such as bread, groats and cereals.
Babies get fiber through breast milk or formula. Breast milk contains dietary fiber in the form of oligosaccharides, which act as prebiotics for the good bacteria in the gut. Prebiotics can be said to feed, nourish, and stimulate the growth of healthy bacteria in the gut. Many formulae also contain prebiotic fibers such as galactooligosaccharides (GOS) and/or fructooligosaccharides (FOS), both of which are soluble fibers found naturally in various foods. These fibers are added to formulae to support the baby’s digestion and intestinal flora, but also to make the stool softer and more similar to that of breastfed babies.
Unna's products provide fiber adapted for small stomachs
Unna's infant formula (Steps 1, 2, and 3) are organic and enriched with fiber and probiotics to help your baby's digestion and stimulate the intestinal flora. Unna's infant formula contains both galactooligosaccharides (GOS) and fructooligosaccharides (FOS) which support your baby's digestion, stimulate the intestinal flora, and contribute to normal bowel movements.
Unnas Välling & Porridge from 6 months , based on oats and corn, contains approximately 1.8 g of fiber per serving. Unnas Välling & Porridge for children from 12 months is made on a base of oats and graham, contains 65% whole grains and contributes approximately 2.7 g of fiber per serving.
How much fiber can young children eat?
Even small children feel good about eating whole grains and fiber in moderation, and it is beneficial that they learn to like whole grain products already in connection with the introduction of food. However, some small stomachs are sensitive to too much fiber, this applies especially to children under two years of age. This is because their ability to handle fiber is limited. Some children can get loose stomachs if they ingest too much fiber, while other children can become sluggish in the stomach. The amount of fiber that a child can eat without it affecting the stomach differs between different children - it is therefore important to find the right amount by trying it out.
There is no general recommendation to avoid giving whole grains to children under one year of age, but introducing whole grains or other high-fiber foods needs to be done at the child's pace. If you notice that your child is becoming sluggish or loose in the stomach, it is a good idea to reduce the amount of whole grains and fiber, and then try to increase the amounts slowly again.
Because young children need a lot of nutrition, it is important that the food they eat is nutrient-dense. Whole grain products generally contain more nutrients, but a high intake of whole grains can make the child feel full before they have taken in enough energy and nutrients from other foods. To ensure that there is an appropriate amount of fiber for the little ones, it is a good idea to vary between whole grains and less fiber-rich foods throughout preschool age.
Which baby porridge should I choose?
When introducing food and choosing porridge for children under one year of age, it is wise to start with a baby porridge with a lower fiber content. Baby porridge is a staple in many families and since children's stomachs react differently to whole grains and fiber, it may be appropriate to start with a variant that is not too high in fiber. Unnas Välling & Gröt from 6 months is a good choice when introducing food as it is made from oats and corn with a lower fiber content, compared to Unnas Välling & Gröt from 12 months which contains both more fiber and whole grains.
By starting with a low-fiber porridge for the very youngest, you can then introduce other whole-grain and fiber-rich foods at your child's own pace.
5 easy tips for introducing whole grains and fiber into your child's diet
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Start with a low-fiber variety when introducing food
At 6–8 months of age, choose a porridge with a lower fiber content (e.g. based on oats and corn) so that the child's stomach has time to get used to it before you increase the amount of whole grains.
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Gradually increase whole grains and fiber
Increase the proportion of whole grain products (based on rye, oat or graham flour) and fiber-rich vegetables little by little.
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Vary between different grains and fiber sources
Alternate between oatmeal, root vegetables, legumes, whole grains and less fiber-rich “white” varieties to offer different types of fiber and avoid the child feeling full before they have had enough energy.
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Keep an eye on the baby's tummy and adjust
Keep an eye on your child's stools - if their stomach becomes loose or hard, reduce the amount of fiber for a while and then slowly increase it again until you find a good balance.
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Make it playful and delicious
Mix fiber-rich ingredients into kid-friendly recipes: bake small oat and banana muffins, blend vegetables into purees and serve with whole grain pasta or make tasty porridge sticks.
References:
Swedish Food Administration. (March 21, 2025). Children 1 to 2 years old.
https://www.livsmedelsverket.se/matvanor-halsa--miljo/kostrad/barn-och-ungdomar/barn-1-2-ar
Swedish National Food Administration. (March 21, 2025). Fibers.
https://www.livsmedelsverket.se/livsmedel-och-innehall/naringsamne/fibrer
Swedish National Food Administration. (March 21, 2025). Whole grains .
https://www.livsmedelsverket.se/livsmedel-och-innehall/naringsamne/kolhydrater/fulkorn
Swedish National Food Administration. (March 21, 2025). Infants
https://www.livsmedelsverket.se/matvanor-halsa--miljo/kostrad/barn-och-ungdomar/spadbarn
National Handbook. (March 21, 2025). Support and inform about breast milk substitutes.
