Kids can use the “+5 rule” to estimate daily fiber: age + 5. So a 5-year-old needs ~10g of fiber per day.

Adults need more, about 25–38g daily, but 95% of Americans still fall short, missing key support for digestion and regularity.

Constipation is incredibly common, affecting up to 30% of kids and about 20% of adults.

Fiber helps keep digestion moving by adding bulk to stool and supporting healthy gut bacteria. This makes it easier to stay regular and avoid discomfort like constipation and bloating.

In kids, constipation is often caused by low fiber intake, not drinking enough water, picky eating, or holding in bowel movements.

In adults, however, it’s commonly linked to stress, travel or routine changes, and certain medications; as well as, low fiber intake and dehydration,.