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Kids

15 Fiber Rich Foods for Kids to Try Now

They'll never know these fiber-rich foods for kids are actually healthy.

15 Fiber Rich Foods for Kids to Try Now

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There’s nothing more frustrating than dealing with a constipated kiddo and feeling helpless about it. Luckily, there are many fiber-rich foods for kids that can make those bathroom breaks a whole lot smoother (pun intended!). While constipation is pretty common in kids, especially during potty training, adding fiber-packed foods into your child’s diet is pretty simple.

You've likely got a bunch of these foods tucked away in your kitchen already, but if you don’t, they’re super easy to find. Plus, there’s no shortage of kid-friendly packaged snacks that are loaded with fiber, perfect for lunchboxes or if you need convenient options on the go.

Why are fiber-rich foods for kids so important?

When we think of fiber, it's often within the context of bathroom struggles. Sure, it softens things up down there, but fiber has more perks beyond maintaining a regular pooping schedule. Some additional benefits are:

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  • Fiber helps you feel full for longer stretches. They're digested slowly and hang out in your belly longer
  • Dietary fiber keeps blood sugar in check. It slows the digestion of carbohydrates, preventing drastic sugar spikes
  • Fiber promotes good gut health.
  • Typically, fiber is found in fruits and vegetables so by eating them, you'll naturally get an extra dose of vitamins and minerals.

The best fiber-rich foods for kids to try now

Freeze-dried strawberries

While we all love fresh, juicy strawberries, these single-serving packs of freeze-dried strawberries offer three grams of fiber without the usual mess and stains.

sliced strawberries in a blue cup Photo: Erik Putz

They have a crispy and crunchy texture, perfect for adding to yogurt or oatmeal. If you finely grind them in a food processor, they’ll add a vibrant pink hue to cookie or muffin batter.

Strawberries are one of the most popular high-fiber foods for kids and a great source of vitamin C.

Chia seeds

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With a whopping eight grams of fiber in just two tablespoons, chia seeds keep your digestive system moving smoothly, making it easier to poo. Whip up some creamy coconut chia pudding or use them as “sprinkles” on warm or cold cereals. These little seeds are great sources of fiber, and make brilliant toppings for the most unsuspecting foods—even whipped sweet potatoes!

Pasta

Pasta can pack a ton of fiber depending on what it's made from. Whole wheat, chickpea, and lentil pasta can have more than double the fiber than pasta made with refined wheat, like this one which has eight grams of fiber per half cup.

goodwheat pasta with fiber, fiber rich foods for kids Merchant

Help lower spikes in blood sugar levels and meet the recommended serving of fiber a day by swapping typical white wheat pasta for fiber and protein-fortified options that taste just as good. Serve with peas and butter for a yummy, fiber-filled meal little ones love.

Broccoli

Broccoli is one of those foods that kids either love or hate. There are plenty of creative ways to incorporate broccoli into the weekly menu, even for fussy eaters. Broccoli has five grams of fiber per cup and can be added to mac and cheese, used as pizza toppings, or mixed into cooked rice or quinoa.

Popcorn

siblings watching a home movie while eating popcorn Cavan Images / Getty Images
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Popcorn is the perfect high-fiber snack food to include in school lunches. It has about four grams of fiber per serving and can satisfy hankerings for something salty and crunchy. Consider air-popping it on the stovetop and experimenting with various seasonings, such as parmesan cheese, nutritional yeast or cinnamon sugar if you are looking for more kettle corn vibes.

Avocado

When it comes to incorporating avocado into your kid's diet, the options are practically limitless. With five grams of fiber per half cup, you can prepare classics like guacamole and avocado toast or get a bit more creative and blend it into smoothies for added creaminess. It’s also a healthy substitute for mayo in egg or chicken salads.

Dates

With three grams of fiber per serving, dates provide a quick fiber boost when you’re on the move. They don’t require refrigeration and have a long shelf-life so you can conveniently pack them in travel bags for on-the-go snacking. We also like these snack bars from Happy Wolf made with dates, which provide two grams of fiber per bar.

happy wolf toddler snack bars chocobanana, fiber rich foods for kids Merchant

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Dates are tasty, sweet sources of fiber that look, taste and feel a lot like candy. Consider chopping these up and drizzling with dark chocolate or adding them to cereal.

Cereal

Whole grain cereals made from whole wheat or oats can move bowels in the right direction. Look for cereals that have at least three grams of fiber per serving, like plain Cheerios, which pack four grams per serving. If your child, now tween, prefers a more sophisticated cereal option, consider muesli or granola made with rolled oats, which have eight grams of fiber per cup.

Smoothies (and frozen smoothie pops)

If you’re dealing with a picky eater who won’t touch fruit or veggies, smoothies will become your new best friend. They’re sweet and creamy like a milkshake, and when done right, can be high in fiber too. You can use almost any fruit, and if you want to add veggies, toss in mild-tasting ones like zucchini or spinach.

Freeze leftover smoothies in popsicle molds for a refreshing treat or if you’re short on time, give ready-to-eat (and totally delish) Daily Harvest fruit pops a try.

daily harvest blueberry pop, best fiber rich foods for kids

Peanut Butter

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With three grams of fiber per serving, peanut butter is a convenient option when you're aiming to add some extra fiber to your child’s diet. Spread it on sandwiches (PB&J anyone?), swirl it into yogurt, or whisk it into pancake or waffle batter for a nutty fiber boost.

Prunes

When it comes to relieving constipation, prunes are a tried-and-true remedy. Known for their natural laxative effect, they're your best bet for getting things moving. Just munching on a small handful of prunes can give you three grams of fiber, and kids usually gobble them up without needing any bribes.

Beans

Do your kids crack farting jokes whenever beans are served? Well, yeah, they may cause a little gas, but that just means beans are doing their job. Packed with fiber and super versatile, you can throw them into chili or burritos, or get creative and whip up a batch of black bean brownies or chickpea cookies.

Check out these crispy edamame snacks—they've got four grams of fiber per serving! The fiber content impresses us, but so does the whopping 11 grams of vegan protein per serving.

the only bean sea salt, best fiber rich foods for kids Merchant

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Prefer a hot meal? Try lightly refried kidney beans to get all the health benefits of fiber in a warm, comforting dish that's suitable for almost every age.

Raspberries

Every time I buy a carton of raspberries, they disappear in a flash. These little berries are not only delicious and versatile, but they're also packed with fiber, boasting eight grams per cup. So when your kid manages to polish off a whole carton in minutes, rest assured they're getting a healthy dose of fiber.

Add raspberries to overnight oats or breakfast parfaits, or mash them up into homemade jam.

Potatoes

Ah, potatoes—the classic kid-obsessed beige food! Despite their not-so-great rap, potatoes can be incredibly nutritious. A medium-sized potato boasts about five grams of fiber. You can make many delicious recipes with them, from classic roasted potatoes to twice-baked potatoes, air-fried French fries, or creamy mashed potatoes.

Crackers

Crackers made from whole grains, nuts, and seeds usually often pack more fiber than those made from refined flour. Look for varieties made from whole wheat, rolled oats, almond flour, or flaxseeds, and ensure they’re listed as one of the first two ingredients.

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These crackers have three grams of fiber per serving and are made with brown rice, quinoa, pumpkin seeds, and sunflower seeds.

marys superseed crackers, best fiber rich foods Merchant

We love that each serving boasts two types of fiber—soluble and insoluble fiber—to get healthy guts moving.

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