Want to improve your family’s gut health or get more fibre into your diet? 🌱 Ask the UNROOTED nutrition expert. £200 voucher to be won!

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From fussy eaters and snack battles to quick breakfast ideas and digestive health, knowing what’s actually good for your gut can feel confusing.

Have questions about gut health, fibre or family nutrition? Ask away! Whether you’re looking for easy ways to get more fibre into you or your child’s diet, healthier snack ideas, family-friendly recipes or tips for supporting your own gut health, baobab and high fibre brand UNROOTED’s nutrition expert is here to help.

Drop your questions in the comments by 7/7/26 and Nichola will be back over the next few weeks to answer as many as possible 💬

About Nichola Ludlam-Raine:
Nichola Ludlam-Raine is a specialist registered dietitian and media nutritionist with over seventeen years of clinical experience working for the NHS as well as privately. She has a first-class degree in Sports and Exercise Science from Loughborough University, as well as a post-graduate diploma in Nutrition and Dietetics and an MSc in Health Science from Leeds.
Nichola lives in Yorkshire with her husband and two small children aged 4 and 7, and online is a much-loved nutrition, health and fitness expert. She regularly shares delicious recipes, health tips and invaluable nutritional information with her loyal community on @nicsnutrition as well as @mummynutrition - platforms dedicated to inspirational wellbeing, family and lifestyle content, and helping followers take a balanced approach to nutrition.
Nichola is also the author of the best-selling book How Not to Eat Ultra-Processed and regularly comments in publications including The Telegraph and The Times, as well as appearing regularly on BBC One and ITV.

To find out more about UNROOTED and baobab, check them out HERE.
You can pick up UNROOTED's new GOOD FIBRE baobab fruit sachets on Ocado, Holland & Barrett, Amazon and from UNROOTED's website.

A quick note: While fibre is important for children’s health, more isn’t always better. Too much fibre, particularly if introduced suddenly, can fill children up quickly, reduce appetite and sometimes make it harder for them to meet their energy and nutrient needs. Increase fibre gradually, make sure they’re drinking plenty of fluids, and continue to include age-appropriate amounts of dairy (or suitable fortified dairy alternatives) to help meet their calcium and iodine requirements.
Fermented foods can be a healthy addition to family meals, but some, such as kimchi, are relatively high in salt, so they’re generally better suited to adults or offered only in small portions to older children. Likewise, fibre-rich products such as baobab powder should be used sparingly in children because of their high fibre content and should complement, not replace, a varied, balanced diet.
If you’re considering making significant changes to your child’s diet, or your child has ongoing digestive symptoms, food allergies or a medical condition, it’s always best to speak to your GP, health visitor or a registered dietitian for personalised advice.

Hi @Heleh. It's easy to feel like you need lots of powders, sachets and "health shots" to have a healthy diet, especially with everything we see on social media. But the truth is, most people don't need a cupboard full of supplements to support their nutrition or gut health.

My advice is always to focus on whole foods first. Fruit, vegetables, wholegrains, beans, lentils, nuts and seeds provide not only fibre, but also a whole range of vitamins, minerals and plant compounds that work together in ways supplements can't fully replicate.

I do regularly include foods like ground linseeds (1-2 tablespoons a day) and chia seeds (around 1-2 tablespoons a day), as they're an easy way to boost fibre and healthy fats. Beyond that, whether products such as gut health shots, baobab powders (I have baobab several times a week) or fibre sachets are useful really depends on your individual diet and needs.

Rather than aiming for lots of different products, I'd focus on simple habits such as eating around 30 different plant foods each week, including fermented foods like live yoghurt or kefir if you enjoy them, and aiming for 30g of fibre a day. One of my favourite gut-friendly breakfasts is live yoghurt with kiwi, mixed berries and 1-2 tablespoons of ground linseeds (plus baobab if I fancy it!) - it's quick, nourishing and provides fibre, beneficial bacteria and a wide range of nutrients without needing lots of extras.

If you do increase your fibre intake, remember to increase your fluid intake too, as fibre works best when you're well hydrated. The best diet is one that's sustainable, enjoyable and based mainly on everyday foods, with supplements used to fill genuine gaps rather than replacing a balanced diet.

My son also has a dairy allergy @sharond101 - Tummy aches are common in children, and while they can sometimes be linked to a food allergy, they can also have many other causes, including constipation, tummy bugs, anxiety or eating patterns. If your daughter has a diagnosed dairy allergy, the most important treatment is to continue avoiding dairy products as advised by her allergy team.

Rather than giving a supplement or remedy, I'd first think about whether there's a pattern. Keeping a simple food and symptom diary for a couple of weeks can sometimes help identify whether tummy aches occur after certain foods, at particular times of day or in specific situations.

It's also worth making sure she's getting enough fibre and fluids for her age, as constipation is a very common cause of recurrent tummy pain. If she has a milk-free diet, check that she's having suitable calcium-fortified dairy alternatives and sources of vitamin D, as these nutrients are important for growing children.

If her tummy aches are frequent, severe, affecting her growth, waking her at night or accompanied by symptoms such as weight loss, blood in the stool or persistent diarrhoea, I'd recommend discussing this with your GP or allergy specialist. They can assess whether there's another underlying cause and, if needed, refer her to a paediatric dietitian or gastroenterologist for further support.

Hi @KrillBrill Chronic constipation in children can be really challenging, and if your son is already eating plenty of fruit, vegetables and some ground flaxseed, simply adding more fibre isn't always the answer. In fact, increasing fibre beyond what's appropriate for their age without enough fluids, or while constipation is still present, can sometimes make symptoms worse.

The first priority is to continue following the advice from your GP or paediatrician, particularly if he's been prescribed a laxative, as these are often needed for longer than people expect to allow the bowel to recover.

Rather than focusing on one particular type of fibre, I'd look at his overall diet. Is he having a variety of fibre sources, including wholegrains, oats, beans, lentils and fruit and vegetables, as well as drinking enough fluids throughout the day? Keeping active and encouraging regular toilet sitting after meals can also help establish healthy bowel habits.

If he's still struggling despite a balanced diet and appropriate treatment, I'd recommend asking your GP for a review or a referral to a paediatric dietitian. They can assess whether his fibre intake is appropriate for his age and growth, and whether any further dietary changes are likely to help. It's generally better not to introduce fibre supplements or make significant increases in fibre without professional guidance in children with chronic constipation.

Hi @MerlinsBeard87 - firstly, have you heard of The Vegan Society website?A well-planned vegan diet can be fantastic for gut health, as it's often naturally rich in fibre and a wide variety of plant foods that help nourish our beneficial gut bacteria.

I'd aim to include plenty of wholegrains, beans, lentils, chickpeas, fruit, vegetables, nuts and seeds, and, where possible, try to eat around 30 different plant foods each week. Including prebiotic-rich foods such as onions, garlic, leeks, oats and slightly green bananas can also help feed your gut microbes, while fermented foods like live vegan yoghurts, kimchi, sauerkraut, miso and tempeh are great additions if you enjoy them.

If you find it difficult to meet your fibre needs through food alone, a fibre-rich food such as baobab powder can be a convenient way to boost your intake by stirring it into smoothies, porridge or plant-based yoghurt. As with any increase in fibre, build it up gradually and make sure you're drinking plenty of fluids.

Finally, while gut health is important, don't forget the nutrients that can be more challenging to obtain on a vegan diet, including vitamin B12, iodine, vitamin D and, for some people, omega-3 fats. A registered dietitian can help you to make sure that your diet and supplement routine supports both your gut health and your overall nutrition too.

Regular bowel movements are just one aspect of digestive health and fibre isn't considered an anti-nutrient - in fact, it's associated with a range of health benefits beyond bowel regularity, including supporting the gut microbiome and being linked with a lower risk of conditions such as heart disease, type 2 diabetes and bowel cancer. Of course, nutrition isn't one-size-fits-all, and some people with certain medical conditions may need to adjust the type or amount of fibre they eat under professional guidance.

Thanks for your question @MayCottage . There's no single "best" vegetable for toddlers, so I'd focus on offering a wide variety over the course of the week rather than worrying if they don't eat everything at every meal. Different vegetables provide different nutrients, and repeated exposure is one of the best ways to help children learn to like them.

For fibre, some great choices include peas, sweetcorn, broccoli, carrots, sweet potato, parsnips and butternut squash. Beans and lentils are also brilliant sources of fibre and can easily be added to family meals like pasta sauces, chilli or soups.

Where it's edible and your child can safely manage the texture, leaving the skin on can increase the fibre content. New potatoes, sweet potatoes, carrots and cucumbers are all great examples - just give them a good wash first. For very young children or those who are still learning to chew, you may prefer to peel tougher skins until they're more confident.

Cooking method matters less than simply getting children to eat and enjoy vegetables! Steaming helps retain nutrients and keeps vegetables soft, while roasting or air frying with a light spray of oil can bring out their natural sweetness and create a texture many children enjoy. My children love air-fried broccoli, carrots and sweet potato wedges, and serving vegetables with a familiar dip such as hummus or a herby yoghurt dip can also encourage them to have a go.

Finally, don't underestimate the power of involving toddlers in choosing, washing or helping to prepare vegetables. Children are often much more willing to taste something they've had a hand in making.

Not at all @saffysabir . Fibre certainly isn't a fad - it's an essential part of a healthy diet. In fact, around 9 in 10 adults in the UK aren't eating the recommended 30g of fibre a day, so increasing fibre intake is one of the most evidence-based changes most of us can make for our health.

Fibre supports digestive health, helps feed our beneficial gut bacteria, can help us feel fuller for longer and has been linked with a lower risk of conditions such as heart disease, type 2 diabetes and bowel cancer.

That said, most people don't need to supplement with fibre if they can meet their needs through food. Ideally, we should be getting fibre from a variety of wholegrains, fruit, vegetables, beans, lentils, nuts and seeds. However, for people who struggle to reach 30g a day, a fibre-rich product such as baobab powder can be a simple and convenient way to boost their intake alongside a balanced diet. The key is to think of it as complementing a healthy eating pattern rather than replacing one.

Yes @Kweenxo , it is possible to have too much fibre, particularly if you increase your intake very quickly. While most adults in the UK are only eating around 20g of fibre a day, well below the recommended 30g, suddenly adding lots of high-fibre foods or supplements can lead to bloating, wind, abdominal discomfort and changes in bowel habits.

The key is to increase fibre gradually and make sure you're drinking plenty of fluids, as fibre needs water to do its job effectively. It's also worth remembering that more isn't always better. Aiming for around 30g of fibre a day from a variety of foods such as wholegrains, beans, lentils, fruit, vegetables, nuts and seeds is a sensible goal for most adults.

If you have a digestive condition such as inflammatory bowel disease, a bowel stricture or certain gut disorders, your fibre needs may be different, so it's always worth seeking personalised advice from your healthcare team or a registered dietitian.

Hey @ruqiya1965 . There's no single "best" food for gut health. In reality, a healthy gut is supported by a combination of different foods rather than relying on one ingredient.

Sauerkraut is a fermented food (like kefir is too), so it can provide live bacteria (if it's an unpasteurised variety), while foods rich in fibre help feed the beneficial bacteria already living in your gut. That's where foods such as wholegrains, beans, lentils, fruit, vegetables, nuts and seeds all play an important role.

Baobab powder is another great way to increase your fibre intake. It's naturally high in fibre and can be an easy addition to smoothies, yoghurt, porridge or overnight oats, helping you work towards the recommended 30g of fibre a day. Pairing fibre-rich foods with fermented foods, such as live yoghurt or kefir, is a lovely combination as they complement one another.

Rather than asking whether one food is "better" than another, I'd encourage people to think about variety. Eating a wide range of plant foods, including fibre-rich foods and fermented foods if you enjoy them, is one of the best ways to support a healthy gut.

Love your username @chickenpotnoodle ! It's great that you're already thinking about gut health, but remember that it's the overall dietary pattern that matters most rather than any one ingredient. If you're looking to increase fibre without changing the flavour of foods too much, there are plenty of simple options - Finely ground linseeds are one of my favourites, as they have a very mild flavour and can easily be stirred into Greek yoghurt, porridge or overnight oats. Chia seeds are another option, although they do change the texture slightly as they absorb liquid. A spoonful of baobab powder can also be mixed into yoghurt, smoothies or porridge with very little impact on taste while providing an extra fibre boost.

You can also increase fibre through everyday foods by choosing wholegrain breakfast cereals, adding oats to yoghurt, including berries or chopped kiwi, or serving vegetables alongside meals and snacks. The aim isn't to rely on one product but to gradually build up fibre from a variety of sources such as wholegrains, fruit, vegetables, beans, lentils, nuts and seeds.

If you do increase fibre, remember to increase fluids too, as fibre works best when you're well hydrated. Small changes made consistently are often the easiest, and most effective, way to help children meet their fibre needs.

Hi @Asuwere . Constipation is probably the best-known sign of not getting enough fibre, but it isn't the only one. A low-fibre diet may also leave you feeling less satisfied after meals, more prone to snacking, or make it harder to maintain steady energy levels. Over time, consistently eating too little fibre has also been linked with a higher risk of conditions such as heart disease, type 2 diabetes and bowel cancer.

With so many supplements on the market, it can definitely feel overwhelming. My advice is always to focus on food first. Most people can increase their fibre intake by eating more wholegrains, beans, lentils, fruit, vegetables, nuts and seeds. However, as around 9 in 10 UK adults don't reach the recommended 30g of fibre a day, a fibre-rich product such as baobab powder can be a convenient way to help boost your intake alongside a balanced diet if you're struggling to get enough from food alone.

Yes, it is possible to have too much fibre, particularly if you increase your intake very quickly or rely heavily on fibre supplements. This can lead to bloating, wind and abdominal discomfort. The key is to increase fibre gradually, drink plenty of fluids and aim for a variety of fibre sources rather than relying on just one food or supplement.

Hi @Buzz91 - If you're trying to lose weight, my advice is to start with your diet rather than relying on supplements. Fibre-rich foods can help you feel fuller for longer, support gut health and make meals more satisfying, which may make it easier to stick to your eating plan.

Some of the best low-calorie, high-fibre choices include vegetables, salads, berries, beans, lentils, chickpeas, wholegrains and seeds. Simple swaps, such as choosing wholemeal bread or pasta, adding extra vegetables to meals, including beans in soups, curries or bolognese, or sprinkling ground linseeds over yoghurt, can make a real difference without adding many extra calories.

That said, around 9 in 10 adults in the UK don't reach the recommended 30g of fibre a day, so if you struggle to get enough through food alone, a fibre-rich product such as baobab powder can be a convenient way to boost your intake alongside a balanced diet. I see it as complementing healthy eating rather than replacing it.

Whichever approach you choose, increase your fibre intake gradually and make sure you're drinking plenty of fluids, as this helps fibre work effectively and reduces the chance of bloating or digestive discomfort.

Hi there @CStarling . A diagnosis of coeliac disease can feel overwhelming at first, but the good news is that once you get into new routines, most families find it becomes much easier to manage. My biggest piece of advice is not to focus on finding gluten-free versions of everything straight away. Instead, build meals around foods that are naturally gluten-free, such as potatoes, rice, quinoa, eggs, meat, fish, beans, lentils, fruit, vegetables and dairy foods. This often makes meals simpler, more nutritious and more affordable.

It's also really important to learn how to read food labels carefully and to be aware of cross-contamination at home - for example, using a separate toaster, butter and chopping board for gluten-free foods if other family members are still eating gluten. Even tiny amounts of gluten can cause damage to the gut, even if there are no obvious symptoms.

If she hasn't already, I'd encourage her to see a specialist dietitian and to join Coeliac UK. Their website is an excellent source of evidence-based advice, with practical shopping guides, label-reading tips, recipes and support for families adjusting to life with coeliac disease.

Finally, be patient. It can take time for the gut to heal and for symptoms to improve, so don't worry if she doesn't feel dramatically different overnight. As she settles into a strict gluten-free diet, things should become much more familiar, and eating out, shopping and cooking will soon feel much less daunting. Good luck!

I'm so sorry to hear she's had to leave camp @CStarling - that must have been really upsetting for her, especially after doing so well on her gluten-free diet.

Yes, it is possible that a shared pot of jam could have been the source if it had become contaminated with crumbs from regular bread. For someone with coeliac disease, even tiny amounts of gluten can trigger symptoms and continue to damage the lining of the gut, which is why organisations such as Coeliac UK recommend having separate condiments such as jam, butter and spreads, or always using clean utensils to avoid cross-contamination.

That said, it's impossible to know for certain whether it was the jam. If she didn't see the packaging for the pasta or bread, there's also the possibility of accidental gluten exposure elsewhere during food preparation or serving. Cross-contamination can happen in busy catering environments through shared utensils, chopping boards, pasta water or serving spoons, even when gluten-free ingredients have been provided.

The most important thing now is to help her stay hydrated, encourage gentle, gluten-free foods that she feels able to eat, and give her body time to recover. Although symptoms can be very unpleasant, one accidental exposure is unlikely to cause lasting harm. If her symptoms are severe, persistent, or you're worried about dehydration or ongoing pain, it's sensible to seek medical advice.

Unfortunately, these experiences are quite common in the early days after a diagnosis and often help families identify practical ways to reduce the risk of cross-contamination in future.

Hi @HomeWorkingAngel - my young son has experienced this actually. Acid reflux isn't usually considered a "gut health" problem in the same way as constipation or the gut microbiome, but it is a digestive condition. It happens when stomach contents flow back up into the oesophagus, sometimes causing symptoms such as a sore throat, hoarse voice, coughing or a burning sensation. If your GP thinks reflux could be the cause, it's worth following up with them if symptoms persist or worsen.

There's no one-size-fits-all reflux diet, as triggers vary from person to person. Rather than avoiding lots of foods unnecessarily, I'd encourage keeping a simple food and symptom diary to see if any patterns emerge. Some people find that spicy foods, large amounts of chocolate, fizzy drinks, caffeine or large, high-fat meals can make symptoms worse, but this isn't the case for everyone.

It can also help to encourage smaller, more frequent meals, avoid lying down straight after eating and leave two to three hours between the evening meal and bedtime where possible.

While supporting the gut microbiome with plenty of fibre, fruit, vegetables, wholegrains and fermented foods is great for overall digestive health, these foods won't necessarily treat reflux directly. The focus should be on identifying any individual triggers while maintaining a balanced, varied diet rather than cutting out foods unnecessarily.

Thanks for your question @ItalianChineseIndianMexican . Getting more fermented foods into your diet doesn't have to be expensive or complicated. In fact, some of the most affordable options are everyday supermarket staples.

My favourites include natural live yoghurt, kefir, cottage cheese and some cheeses, which are easy to enjoy as part of breakfast, snacks or lunch. You can also try adding a spoonful of sauerkraut or kimchi to sandwiches, wraps, salads or jacket potatoes, or stirring a little miso paste into soups and noodle broths for extra flavour.

One of my favourite gut-friendly breakfasts is live yoghurt topped with kiwi, mixed berries and 1-2 tablespoons of ground linseeds and a sachet of baobab powder stirred in too. It combines fermented foods with fibre, which helps nourish the beneficial bacteria already living in your gut.

Remember, fermented foods are just one piece of the puzzle. They work best alongside a diet that's rich in fibre from wholegrains, beans, lentils, fruit, vegetables, nuts and seeds. If you're looking to support your gut health, consistency and variety are far more important than any one "superfood".

I have a 7 year old too @problembottom so understand your need for healthy snack ideas! If she's always hungry, I'd first look at what the snacks contain rather than simply offering more of them. Snacks made up mainly of refined carbohydrates, such as breadsticks or crackers on their own, are digested quite quickly, so it's no surprise she's hungry again soon afterwards.

To help keep children fuller for longer, try combining a source of carbohydrate with some protein and/or healthy fats. For example, breadsticks or wholegrain crackers with hummus, cream cheese, cottage cheese or a nut butter (if appropriate), cheese with oatcakes, natural or Greek yoghurt, a boiled egg, or homemade savoury muffins can all be more satisfying. If she isn't keen on fruit, don't worry - vegetables such as cucumber, peppers, (halved) cherry tomatoes or carrot sticks can work just as well alongside a snack.

It's also worth thinking about whether she's eating enough at meals, particularly protein and fibre, as these help with fullness. Wholegrains, beans, lentils, vegetables and healthy fats can all help keep energy levels more stable between meals.

Finally, remember that children often ask for food when they're bored, tired or thirsty as well as when they're genuinely hungry. Keeping a regular routine of meals and snacks, and encouraging water between meals, can help you work out whether it's hunger or something else she's responding to.

Psyllium husk can be a useful way to increase fibre intake for some people, particularly if they're struggling to meet the recommended 30g of fibre a day through food alone or have been advised to increase their soluble fibre intake. It absorbs water to form a gel, which can help support regular bowel movements and may also have benefits for cholesterol levels.

That said, my advice is always to focus on food first. Wholegrains, beans, lentils, fruit, vegetables, nuts and seeds provide not only fibre but also vitamins, minerals and beneficial plant compounds that supplements can't fully replace.

If you do choose to use psyllium husk, start with a small amount, increase it gradually and make sure you're drinking plenty of fluids, as taking it without enough water can worsen constipation or, in rare cases, cause a blockage. It's also worth checking with your GP or dietitian before using fibre supplements if you have an underlying digestive condition or are taking certain medications, as psyllium can affect how some medicines are absorbed.

For many people, a fibre-rich food such as baobab powder can also be a convenient way to top up fibre intake alongside a balanced diet, but whichever option you choose, think of it as complementing a healthy diet rather than replacing one.

If you've had bowel polyps removed, the most important thing is to continue attending any follow-up colonoscopies recommended by your healthcare team, as surveillance is one of the best ways to reduce the risk of bowel cancer.

From a dietary perspective, I'd look at your overall eating pattern rather than focusing on one nutrient. Aim to eat plenty of wholegrains, fruit, vegetables, beans, lentils, nuts and seeds to help you reach around 30g of fibre a day, include a wide variety of plant foods, limit processed and red meat in line with current recommendations (less than 70g a day or 490g a week), maintain a healthy weight if appropriate, stay physically active and keep alcohol within recommended limits. These lifestyle factors have the strongest evidence for supporting bowel health.

Psyllium husk can be a useful fibre supplement for people who struggle to meet their fibre needs through food, but it shouldn't be seen as a substitute for a balanced diet. Rather than recommending a specific dose, I'd suggest following the manufacturer's instructions, starting with the lowest recommended amount and increasing gradually if needed, while making sure you're drinking plenty of fluids. Introducing too much fibre too quickly can cause bloating or discomfort.

Given your history of recurrent large polyps, I'd recommend discussing any fibre supplements, including psyllium husk, with your gastroenterologist, GP or a registered dietitian. They can advise whether it's appropriate for your individual circumstances and ensure it complements, rather than replaces, the dietary and medical advice you're already receiving.

For a young gymnast, the priority isn't just protein - it's making sure they're eating enough overall to support growth, training and recovery. Children who train regularly often have higher energy needs, and if they're naturally slight or have a small appetite, it can be tricky to fit everything in.

I'd aim to include a source of protein at each meal and snack. Good options include milk, yoghurt, cheese, eggs, lean meat, fish, beans, lentils, tofu and nut butters (where appropriate). Pairing these with carbohydrate-rich foods such as wholegrain toast, oats, pasta, rice or potatoes will help provide the energy needed for training, while also contributing fibre.

If he doesn't eat large portions, think about making snacks work harder. For example, Greek yoghurt with berries and oats, cheese and wholegrain crackers, peanut butter on toast, hummus with pitta, or a smoothie made with milk, yoghurt and fruit can all provide both protein and energy. Including plenty of fruit, vegetables, wholegrains, beans and seeds across the day will also help him meet his fibre needs.

If you're worried he's not growing as expected, is losing weight, or you're finding it difficult to meet his nutritional needs around training, it's worth speaking to your GP or asking for a referral to a paediatric dietitian or sports dietitian. They can assess whether he's getting enough energy, protein and other key nutrients to support both his sport and healthy growth.

With fussy eaters, I tend to focus on what you can add. Small, consistent changes are often much more successful than trying to completely overhaul a child's diet.

You could try blending lentils or beans into pasta sauces, soups or curries, adding finely grated carrots or courgettes to bolognese, meatballs or chilli, or stirring oats into homemade burgers or meatballs. Ground linseeds have a very mild flavour and can easily be mixed into yoghurt, porridge or smoothies, while a small amount of baobab powder can be stirred into yoghurt or smoothies as another way to increase fibre without dramatically changing the taste.

You can also look for fibre "wins" elsewhere in the day, such as choosing a higher-fibre breakfast cereal, serving fruit in smoothies if whole fruit isn't popular, or swapping to wholemeal or '50/50' versions of bread or wraps if your child will accept them. Remember, every little helps.

Perhaps the most important tip is to keep offering foods without pressure. Children often need to see a new food 10-15 times, or even more, before they're willing to try it. Let them see you enjoying a variety of fibre-rich foods too, as children learn a lot by watching the adults around them. And finally, please keep in mind that if your child has an extremely limited diet, becomes distressed by new foods or notices even tiny changes in taste, texture or appearance, it may be more than typical fussy eating. In some children with Avoidant/Restrictive Food Intake Disorder (ARFID), "hiding" foods simply isn't effective and can sometimes increase anxiety around eating. If you're concerned, speak to your GP, health visitor or a paediatric dietitian, as early assessment and tailored support can make a real difference.

Chronic pain medication, particularly opioid painkillers, is a very common cause of constipation, so it's worth discussing this with your GP or pain specialist if you haven't already, as you may benefit from treatment specifically for opioid-induced constipation rather than simply adding more fibre.

It sounds as though you're already including some good sources of fibre. Chia seeds are a great addition to yoghurt, porridge, overnight oats or smoothies, and once they're hydrated they form a gel, so remember to drink plenty of fluids alongside them - or why not make a chia pudding from them? There's lots of nice recipes online for this! There's no need to have them in a particular way to get the fibre benefit - the key is simply including them regularly as part of a balanced diet. There's also good evidence behind having 2 kiwis a day for constipation (skin on if possible!).

You could also boost your fibre intake by adding beans or lentils to soups, curries and pasta sauces, choosing wholegrains where you enjoy them, snacking on nuts, and including a variety of fruit and vegetables. Ground linseeds are another easy addition to yoghurt or porridge, and if you're struggling to meet your fibre needs through food alone, a fibre-rich food such as baobab powder can be a convenient way to top up your intake.

That said, with constipation related to pain medication, more fibre isn't always the answer and, in some cases, increasing fibre without enough fluids or appropriate treatment can actually make symptoms worse. If constipation is ongoing despite a balanced diet, I'd recommend speaking to your GP or pharmacist, who can advise on the most appropriate management alongside your medication.

That’s really really helpful thank you 💐 I had heard about the benefits of kiwi so will definitely try that! You’ve been so supportive thanks 😊

It’s worth remembering that snacks don't have to contain both protein and fibre every time, but combining the two can help keep you feeling fuller for longer by slowing digestion and providing a steadier release of energy.

If you enjoy fruit and vegetables but don't like dips such as hummus or peanut butter, there are still plenty of options:

A handful of unsalted edamame beans (fresh or roasted) - naturally rich in both protein and fibre.

Roasted chickpeas or broad beans - crunchy, portable and higher in both protein and fibre than crisps.

Greek yoghurt or plain kefir with berries and a sprinkle of seeds such as chia or ground flaxseed. If you don't like plain yoghurt, adding fruit or a little cinnamon can make it more appealing.

Cottage cheese with cherry tomatoes, cucumber or wholegrain crackers, if you enjoy dairy.

Cheese paired with an apple, pear or a few wholegrain crackers. Cheese provides protein, while the fruit or wholegrains contribute fibre.
Mixed nuts (or nuts and dried fruit) are a simple option, providing protein, fibre and healthy unsaturated fats. A small handful (around 30g) is usually enough.

High-fibre cereal (such as bran flakes or shredded wheat) with milk or a fortified soya yoghurt if you fancy something more breakfast-like.

Homemade energy bites made from oats, seeds and chopped nuts can provide both protein and fibre without relying on nut butter as a dip.

Wholegrain toast topped with mashed avocado and cottage cheese or sliced chicken or turkey, if you don't mind savoury snacks.

Shelled pistachios alongside fruit - pistachios are one of the higher-fibre nuts and also provide a useful amount of protein.

If you're looking for grab-and-go options, some higher-protein snack bars can also work, particularly those that contain oats and nuts, but it's worth checking the nutrition label. As a guide, aim for around 10g or more of protein and at least 3g of fibre per bar, while keeping an eye on added sugars depending on your overall diet.

Finally, don't feel you have to force yourself to eat foods you don't enjoy. If hummus, peanut butter and other dips aren't for you, that's absolutely fine. It's your overall pattern of eating across the day that matters most. If your meals already contain good sources of protein and fibre, your snack can simply fill the gap - whether that's fruit with a handful of nuts, yoghurt with berries, or roasted edamame.

IBS (irritable bowel syndrome) does seem to run in families, but it's not thought to be inherited in the same way as conditions caused by a single gene. Instead, it's likely to develop due to a combination of factors including genetics, the gut microbiome, how the gut and brain communicate, previous gut infections, stress, and environmental influences.

Research suggests that having a close family member with IBS may increase someone's likelihood of developing it, but it certainly doesn't mean they will. In fact, many people with IBS have no family history at all, while many children of parents with IBS never develop the condition.

The good news is that there isn't a guaranteed way to prevent IBS, but there are lifestyle habits that may support long-term gut health and could potentially reduce the risk. Encouraging a varied, fibre-rich diet from an early age, including plenty of fruit, vegetables, wholegrains, beans and pulses where tolerated, may help promote a diverse gut microbiome. Including fermented foods such as yoghurt with live cultures or kefir (if appropriate for age), staying physically active, getting enough sleep and helping children develop healthy ways to manage stress are all sensible habits that support overall gut health.

It's also worth remembering that not every tummy ache or change in bowel habits is IBS. If your teenage son has ongoing symptoms, it's important that he sees his GP rather than assuming it's IBS because of your history. In children and teenagers, healthcare professionals will want to rule out other possible causes such as coeliac disease, inflammatory bowel disease or food intolerances before making a diagnosis of IBS.

Overall, while there may be a genetic predisposition, it's only one piece of the puzzle. Focusing on healthy lifestyle habits rather than worrying about genetics is likely to be the most practical and beneficial approach for your whole family.