Find the yummiest high fiber food for kids with easy methods and accessible ingredients—so you can feel confident they’ll actually eat the foods they need.
Fiber Foods for Kids
I know that when we need natural remedies for toddler constipation, we often reach for fiber-rich foods. But it can be hard to ensure that the kids will actually like the options we find. So this list of kid-friendly fiber foods is here to help.
There are options for each meal of the day and each has 3 grams of fiber per serving or more.
Remember to aim to increase fluids, hydrating foods, and healthy fats, too, as those three in combination with fiber foods for kids help with constipation. Fiber alone doesn’t always do it!
(You may also like protein for kids, iron-rich foods for kids, healthy bean recipes, and calcium foods for kids.)
Table of Contents
- Fiber Foods for Kids
- Top Fiber Foods for Kids
- How much fiber do children need?
- High Fiber Breakfasts for Kids
- Favorite Bran Muffins
- Easy Banana Oatmeal Muffins
- Favorite Carrot Cake Oatmeal
- High Fiber Snacks for Kids
- Blueberry Constipation Smoothie
- Favorite Toddler Smoothie (with Veggies!)
- Easy Strawberry Juice
- Easy Pear Popsicles
- Whole Fruit Ice Pops
- Easy Fruit Cups
- Peanut Butter Oatmeal Energy Balls
- Soft Roasted Chickpeas
- High Fiber Lunches and Dinners
- Easy Chickpea Fritters
- One-Pot Lentils and Rice
- 30-Minute Vegetarian Black Bean Soup
- Vegetarian Quesadillas with Beans and Cheese
- Easy Cheesy Rice (with Veggies!)
- Easy Mediterranean Quinoa Salad
- High Fiber Desserts
- Favorite Coconut Chia Pudding
- So Good Chickpea Blondies
- Easy Black Bean Brownie Bites
- Frequently Asked Questions
- Best Tips for Success
Top Fiber Foods for Kids
Here are the single ingredient foods that are often the most high fiber that we can rely on in our kitchens and in our child’s diet.
- Berries such as strawberries, raspberries, blackberries, and blueberries
- Beans and legumes
- Fruit such as pears, apples, kiwi, oranges, and dried fruit
- High fiber cereal such as shredded wheat
- Nuts such as almonds and pine nuts (See more on how to serve nuts to babies and toddlers to ensure safety)
- Seeds such as pumpkin seeds, sunflower seeds, chia seeds, flaxseed and more
- Vegetables such as broccoli, Brussels sprouts, sweet potato, cauliflower and more
- Whole grains including oats, bread, barley, quinoa, whole grain pasta, whole grain tortillas, and farro.
How much fiber do children need?
The American Academy of Pediatrics recommends that kids have around 5 servings of produce each day to help get enough dietary fiber, including soluble and insoluble fiber. Say a 5 year old would need about 10 grams of fiber a day…which should mean we can aim a little lower with younger kids to keep digestion moving and bowel movements regular.
If you have a concern about your child’s fiber intake or toddler constipation, start with your pediatrician.
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High Fiber Breakfasts for Kids
Find yummy fiber-rich breakfast recipes below, with options that can all be made ahead or quickly in the moment.
Favorite Bran Muffins
With a nutty flavor and texture and the versatility to add any fruit you like, this is the very best Bran Muffin recipe I’ve ever made.
Easy Banana Oatmeal Muffins
With just a handful of nutritious ingredients, you can bake up super easy Banana-Oatmeal Muffins to share with the kids. Bonus: These store well in the fridge for days! (You may also like my Almond Flour Muffins.)
Favorite Carrot Cake Oatmeal
Make the easiest Carrot Cake Oatmeal and serve up a dose of veggies for breakfast in a kid-friendly form everyone will love. This is such a great way to start the day with a nutritious breakfast that’s packed with favorite flavors from carrot cake. (Try my Chia Seed Oatmeal, too.)
High Fiber Snacks for Kids
Smoothies, energy bites, and more are here to help provide kids with fiber and keep them full until the next meal time.
Blueberry Constipation Smoothie
Help keep those little digestive systems in good working order with this yummy constipation smoothie. With natural sweetness and hydration from fruits and veggies, plus healthy fats, this is a great natural remedy for constipation…or just another smoothie for kids to add to the mix!
Favorite Toddler Smoothie (with Veggies!)
This yummy toddler smoothie method is simple to blend up and even easier to customize for breakfast or snack time. It’s a perfect smoothie for kids since it’s naturally sweet, loaded with nutrition from fruit and veggies, and tastes great! Plus: The one master recipe can be made 10 easy ways.
Easy Strawberry Juice
Use this easy method to make fresh, delicious strawberry juice in just 5 minutes without a juicer. The juice has simple ingredients, vitamin C, fiber, and yummy flavor—and stores really well.
Easy Pear Popsicles
This is a great recipe to keep in mind as a natural remedy for many ailments the kids may face. You can keep pears in the pantry and make them whenever needed.
Whole Fruit Ice Pops
Blending fresh (or frozen) fruit into a simple puree and freezing the mixture into homemade ice pops is both easy and rewarding—the result is so yummy and refreshing.
Easy Fruit Cups
My kids love store-bought fruit cups, but it’s hard to buy enough (without breaking my food budget)—enter homemade Fruit Cups. These work to make ahead of time and stash in the fridge and you can use them to repurpose leftover fruit. Win!
Peanut Butter Oatmeal Energy Balls
Make a batch of these no-bake Peanut Butter Oatmeal Energy Balls to have on hand for hungry kiddos during the week—or to feed yourself a naturally sweet snack whenever you need one! They taste so good and are filled with nutritious ingredients. Plus: They’re ready in under 10 minutes!
Soft Roasted Chickpeas
This roasted chickpeas recipe is an easy and delicious way to add nutrition to your toddler’s diet. These are soft roasted, to ensure they’re easy for the kids to chew, and they have a sweet-salty flavor that’s super yummy. Yay for easy toddler snacks!
High Fiber Lunches and Dinners
Try one of these filling dinners made with high fiber foods for kids. They are great for family dinners and are made with affordable ingredients, too.
Easy Chickpea Fritters
I love turning simple pantry staples into easy meals for my family, especially when it involves making fritters. These are super easy to make and seriously delicious to eat.
One-Pot Lentils and Rice
Packed with plant-based protein and simple pantry ingredients, this easy one-pot rice and lentils boasts subtle Moroccan flavors and sweetness from dried fruit. It’s an easy and kid-friendly dinner that is so simple to make!
30-Minute Vegetarian Black Bean Soup
With a load of veggies and a quick cooking method that makes it possible to make on a weeknight, this Vegetarian Black Bean Soup is healthy comfort food at its best. It can be served in a bowl, of course, but it also works as a dip—which some kids may prefer.
Vegetarian Quesadillas with Beans and Cheese
Transform beans and cheese into delish Vegetarian Quesadillas in less than 10 minutes for family dinner tonight—or a go-to kids meal for anytime. They’re easy to make, whether you make one or a pile, and reheat so well for leftovers.
Easy Cheesy Rice (with Veggies!)
This Cheesy Rice recipe has four options to add in veggies and has been a staple of my youngest kiddo’s diet for the past year. It’s SO easy and versatile and stores wonderfully in the fridge. And it’s downright delish!
Easy Mediterranean Quinoa Salad
With a handful of simple, nutritious ingredients, you can mix up this fresh Mediterranean Quinoa Salad to have on hand for lunches or weeknight dinners for yourself—or to serve deconstructed for the kids. It even stores well in the fridge for up to 5 days.
High Fiber Desserts
Serve up a yummy dessert to share with the kids that also happens to be rich in fiber.
Favorite Coconut Chia Pudding
Transform simple ingredients into nutrition-packed Coconut Chia Pudding. It’s a perfect kid’s breakfast or snack that parents will enjoy, too!
So Good Chickpea Blondies
Made with a nutritious, yet straight-forward ingredient list, these super yummy Chickpea Blondies are a favorite dessert to share. The chickpeas blend right in, adding a nutritious base to the recipe that’s hard to taste!
Easy Black Bean Brownie Bites
Mix up healthy brownies with extra nutrients from black beans. They are just sweet enough, bake in about 10 minutes, and are so yummy to share with the kids!
Frequently Asked Questions
Try baking with whole-wheat flour or using Vegetable Sauces for Pasta, or adding peas to simple meals like Pasta with Peas.
Foods including raspberries, blueberries, oranges, beans, legumes, seeds, and whole grains are high in fiber.
Popcorn (for kids over age 4 as it is a choking hazard for younger kids), yogurt with whole grain granola, berries or sliced apple, edamame beans, whole grain crackers, whole grain toast with banana and nut butter, high fiber cereal or puffed brown rice, and more can be easy fiber foods for kids come snack time.
Best Tips for Success
- Pair fiber foods for kids with hydrating foods, healthy drinks for kids, and healthy fats to help the digestive system get things moving.
- Check in with your pediatrician if toddler constipation is ongoing.
- Learn if bananas cause constipation and which ones to avoid if this is a concern in your house.
- My constipation smoothie is my top recommendation!
