How to add fiber to your childs diet

Fiber is a type of carbohydrate that the body doesn’t digest (break down). Dietary fiber is found in plant foods like fruits, vegetables, whole grains, and beans.

Fiber can be soluble or insoluble:

  • Soluble fiber dissolves in water. It helps lower cholesterol and improve blood sugar control.
  • Insoluble fiber does not dissolve in water. It helps with constipation.

Both kinds of fiber are important parts of a healthy diet.

What Are the Benefits of Fiber?

A diet high in fiber:

  • helps prevent or relieve constipation
  • increases feelings of fullness, which may help with weight control
  • lowers cholesterol
  • helps prevent heart disease and diabetes
  • may lower the chances of getting some types of cancer

How Much Fiber Do Kids Need?

One way to estimate how much fiber your child needs is to take your child’s age and add 5 or 10 to it. For example:

  • A 5-year-old should get about 10–15 grams (g) of fiber every day.
  • A 10-year old should get 15–20 grams (g) of fiber a day.
  • A 15-year-old should get 20–25 grams (g) of fiber a day.

What Are Good Sources of Fiber?

Foods that are naturally high in fiber, include:

  • whole grains, such as 100% whole-wheat bread, brown rice, and oatmeal
  • cooked dried beans, such as black beans, lentils, and split peas
  • fruit and vegetables
  • nuts and seeds

It is best for kids to get their fiber directly from foods rather than from pills or other supplements. Foods have nutrients and vitamins that are important for health. If your doctor recommends that your child take a fiber supplement, give it as directed.

Making Fiber Part of Your Family’s Diet

Here are some tips to get more fiber in your family’s diet:

  • Read nutrition labels to find out how much fiber is in foods. Choose foods with 3 grams of fiber or more.
  • Choose whole grains instead of refined grains. For example, try brown rice instead of white rice, or whole-grain pasta instead of regular pasta.
  • Choose whole fruit instead of juice.
  • Include fruit and vegetables with every meal. Aim for 5 or more servings of fruits and vegetables a day.

To add more fiber to meals and snacks:

  • Top yogurt, cereal, or oatmeal with fruit and nuts.
  • Put veggies, like lettuce, tomato, or avocado, on sandwiches.
  • Add beans to soups and salads.
  • Add bran to baked goods.
  • Offer air-popped popcorn, whole-grain crackers, fruit, or vegetables as healthy snack options.

What Else Should I Know?

  • Add fiber to the diet slowly over a few weeks. Adding too much fiber too quickly can cause bloating, gas, and/or cramps.
  • Kids should drink plenty of water, which helps move fiber through the intestines.

Talk to your doctor if your child has diarrhea, constipation, belly pain, or if you have questions or concerns about your family’s diet.

What should my child eat and drink if he or she is constipated?

Have your child eat enough fiber. Have him or her drink plenty of liquids to help the fiber work better.


Depending on your child’s age and sex, he or she should get 14 to 30.8 grams of fiber a day. 2 Fiber guidelines are not available for infants less than 1 year old. Your child’s doctor can tell you what kinds of foods your infant should eat and whether you can try making changes to his or her formula or breast milk.

Talk with your child’s doctor to plan meals with the right amount of fiber for your family. Be sure to add fiber to your family’s diet a little at a time so everyone gets used to the change.

Good sources of fiber are

  • whole grains, such as whole wheat bread and pasta, oatmeal, and bran flake cereals
  • legumes, such as lentils, black beans, kidney beans, soybeans, and chickpeas
  • fruits, such as berries, apples with the skin on, oranges, and pears
  • vegetables, such as carrots, broccoli, green peas, and collard greens
  • nuts, such as almonds, peanuts, and pecans

Plenty of water

If your child is dehydrated, have your child drink plenty of water and other liquids, such as naturally sweetened fruit and vegetable juices and clear soups, to help the fiber work better.

Drinking enough water and other liquids also helps avoid dehydration. Staying hydrated is good for a family’s overall health and can help avoid constipation. Ask your child’s doctor how much liquid your child should drink each day based on his or her size, health, activity level, and the climate where your family lives.

Have your child eat enough fiber and drink plenty of water and other liquids.

What should my child avoid eating or drinking if he or she is constipated?

To help prevent or relieve constipation, your child should avoid foods with little to no fiber, such as

  • chips
  • fast food
  • meat
  • prepared foods, such as some frozen meals and snack foods
  • processed foods, such as hot dogs or some microwavable dinners


[2] U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2015-2020 (PDF, 10.3 MB) . 8th ed. Published December 2015. Accessed May 1, 2018.

This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health. The NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Content produced by the NIDDK is carefully reviewed by NIDDK scientists and other experts.

How to add fiber to your childs diet

Fiber is important to one’s health. It can help with weight loss and prevent cancer. But fiber-rich foods don’t always taste great. These sneaky ways to get more fiber into the foods we eat can help.

How to add fiber to your childs diet

How to add fiber to your childs diet

Many different studies have shown just how good fiber is for you. It aids in digestion, it prevents certain types of cancer and it can make you feel full quicker so you eat less. Just about every person could use more fiber in their diet, but it can be hard to get enough during the day. If you’re interested in getting all of fiber’s benefits, but aren’t sure how, here are five ways you can sneak a little fiber into your diet that are quick, easy and perfect for the person who wants to be healthy. Some even work for those of you who are always on the go.

The half-and-half solution

One of the easiest ways to sneak fiber into your diet is to use the half-and-half solution. This means that when you eat certain meals, mix high-fiber ingredients with your regular low-fiber versions. This works well with things like cereal, crackers and other prepared foods. You can also make it work with pasta and rice, though you’ll need to cook them separately since they have wildly different cooking times.

Get fiber at snack time

If you’re going to snack, you should make your snacks as healthy and fiber-rich as possible. Therefore, make snack time fiber time. Look for snack crackers made from whole grains (not multigrain or anything like that but actual whole grains), apples, avocados, and pears (which are all high in fiber) or yogurt with whole fruit in it. Most of these snacks are transportable (especially small bags of snack crackers) and can be eaten on the go.

Use fiber as a thickener

If you’re making sauces, soups or stews, you can use fiber powder to thicken the sauce. When you do this, though, be careful. Most over-the-counter fiber powders are powerful thickening agents, so a little bit goes a long way. If you want to give this a try, though, it can be a nice way to add a little extra fiber where none might exist otherwise. Plus, you can always practice. Just add a little fiber powder to a glass of water to see how it thickens. Once you have a feel for the powder, add it to your dish a little at a time.

Fiber-rich salad toppers

Salads are a major source of fiber by themselves. However, if you’re looking for a fiber-rich salad, go for romaine lettuce and bok choy for your bases and look for things like avocado, chickpeas and blueberries as salad toppers. In fact, if you are out and about and order a salad, ask the restaurant to add fiber-rich toppings like chickpeas to your salad. Many restaurants will have ingredients like this on hand. Also, if you are making your own dressing, you can add a little fiber powder to it.

How to add fiber to your childs dietUse fiber as a crust

If you are looking to cook something with a coating (perhaps deep-frying or baking chicken with a crunchy coating), fiber is your friend. You can always add some fiber to the recipe for the coating, or you can use high-fiber options like whole grain breads and crackers or fiber powder mixed with spices instead of regular breadcrumbs.

If there’s anyone in the world who focuses almost as much attention on our children’s diets as parents do, it’s the dietitians who help parents deal with kids’ digestive problems. If you’re wondering how to set your child up for good digestive health now and later on, ask a dietitian.

There’s a very simple formula for building a healthy digestive system: fiber, fluid, and exercise.

“If a child is missing out on one or more of those things, they’re probably going to run into some problems,” says Louise Goldberg, RD, LD, owner of An Apple A Day Nutrition Consulting in Houston, Texas, and formerly a dietitian at the Children’s Memorial Hermann Hospital in the Houston Medical Center.

Building Block 1: High-Fiber Foods

Let’s start with fiber. How much should your child be getting, and where can you find it?

Leading health organizations recommend that both kids and adults should get about 14 grams of fiber for every 1,000 calories they eat. That usually means that little ones ages 1-3 should get about 19 grams of fiber per day, and kids ages 4-8 should eat around 25 grams of fiber daily.

Most dietitians consider a food high in fiber if it contains at least 3-5 grams per serving. If you’re an adult, you might be able to get that by sprinkling bran flakes on your morning yogurt, but that’s not likely to appeal to a 5-year-old. Some of the most kid-friendly high-fiber foods include:

  • Apples and pears — with the peel on, please!
  • Beans of all kinds. Try a three-bean chili with kidney beans, black beans, and pinto beans, all of which have at least 16 grams of fiber per serving.
  • High-fiber cereal. Kids may not flip for muesli, but many of them like raisin bran-type cereals, which contain about 5 grams of fiber per bowl.
  • Sandwiches on whole-grain bread or wraps, or made with a whole-grain English muffin.
  • Baked potatoes – preferably with the skin on. Make it fun by setting up a “baked potato bar” and letting your kids choose toppings like shredded cheese, light sour cream, broccoli, and chopped green onions or sprouts.
  • Any kind of berry with seeds. Kids love berries and often gobble them like candy. “One of the highest-fiber berries, raspberries, has just as much fiber in a handful as you’ll find in a whole apple,” Goldberg says.
  • Yogurt. Although yogurt isn’t necessarily a high-fiber food on its own, it’s generally good for digestive health. “Yogurt contains probiotics, healthy bacteria that are good for the gut,” says Beth Pinkos, MS, RD, LDN, a dietitian for the department of pediatric gastroenterology, hepatology, nutrition and liver diseases at Hasbro Children’s Hospital in Rhode Island. “The Greek yogurts that are popular now are particularly good, high in probiotics and in proteins.” You can also add to yogurt’s fiber content by tossing in some granola, if your child won’t protest the surprising crunch in the middle of the smooth.

Are there foods you should avoid if your child has a tendency to get constipated? That can depend on the child, dietitians say. Some foods that have been linked to constipation:

  • Rice cereal for babies. (It’s really not a necessary first food, so if your baby seems constipated, you can probably skip it and move on to things like veggie and fruit purees.)
  • Refined “white” foods like sugar, white rice, and white breads
  • Cheese and other dairy products

“Some children are very sensitive to excessive dairy intake; you may try limiting that to help with bowel regulation,” says Pinkos. “Other kids it doesn’t seem to affect as much.”

Multivitamins can also be constipating for some kids. “Those containing iron can be a particular issue,” says Erin Helmick, RD, a dietitian in the gastroenterology department at the Children’s Hospital of Michigan in Detroit. “If your child needs more iron, try to get it to them in their food through iron-rich lean meats and dark green vegetables. But if they can’t get enough iron in their diet, then you may need other medications to help with bowel regularity.”

Building Block 2: Plenty of Fluids

It can be easy to get so focused on fiber for digestive health that you forget about the other component your child needs to take in: plenty of fluids.

“When you get plenty of fiber and not enough fluid, it’s like putting superglue in your gut,” says Pinkos. “It just makes matters worse. So you need to make sure that your child is drinking plenty of water, plus some milk, during the day.” If you live in a warm climate, particularly if your child is getting a lot of outdoor exercise, they’re going to be sweating out their fluid intake faster, so be sure to take plenty of water breaks.

Parents may think that they’re giving their child a boost with sports drinks and “power beverages,” but they’re really just sugary drinks like juices, Pinkos adds. “Children should be getting the majority of their fluids from water.” Limit juices to 4 ounces a day in younger children, and 6-8 ounces a day in school-aged kids.

Building Block 3: Exercise

It’s good for your heart, it’s good for your lungs, it’s good for your immune system — it makes perfect sense that exercise would be good for your digestive system as well. So the final piece of the digestive health puzzle for your child is plenty of physical activity.

“Exercise just helps keep things moving along, as opposed to when you’re sitting there,” says Pinkos. “Any physical activity will stimulate activity in the gastrointestinal tract and help you to digest your food better.”

When they’re exercising or just very busy playing, kids may not want to take a break to go to the bathroom. Especially if they’re younger, you may have to make sure that they stick to a regular toilet schedule, since frequently holding in urine and waste can lead to bowel problems and constipation.

Another factor that can play a big role in digestive health, particularly for kids, is stress. “Stress can definitely lead to constipation,” says Goldberg. “It’s often also a factor in other digestive problems, like irritable bowel syndrome or Crohn’s disease.”

If you’re working with your child on toilet issues, don’t put on too much pressure. “Sometimes children will retain their stool because they’re afraid of potty training, or it hurt at one point and they’re a little fearful, so they make themselves not go,” says Goldberg. “It’s very important that if kids are potty training, or they’ve had a bad bathroom experience, that you don’t make it overwhelming for them. Talk to your child and help them feel reassured and relaxed, and consult your pediatrician.”


Louise Goldberg, RD, owner, An Apple A Day Nutrition Consulting, Houston, Texas.

How to add fiber to your childs diet

When visiting with pediatric doctors and specialists, moms and dads frequently voice concern that their child rarely eats food with fiber.

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“I frequently hear from parents that they find it extremely difficult to get their carb-friendly toddler to eat different types of foods with good fiber content such as fruits, vegetables, almonds and whole grains,” says pediatric gastroenterologist Kadakkal Radhakrishnan, MD.

So why is fiber so important to include in your child’s diet? It can lower blood cholesterol, prevent diabetes and help move food through your child’s digestive system — promoting healthy bowel function and protecting against constipation.

What is dietary fiber?

First off, fiber is not digested by the body. It passes through your stomach, intestines, colon and then out of your body. Dietary fiber, often called roughage, is the indigestible plant-derived food component.

This now includes certain non-starch polysaccharides — large-sized carbohydrates that aren’t digested, but some of which are fermented once they reach the large intestine. They also contain resistant starch, which are resistant to digestion.

There are two types of dietary fiber: soluble fiber — found mainly in fruits and vegetables — and insoluble fiber, which is found mainly in cereals and whole grains.

Soluble dietary fibers easily dissolve in water and form a gel-like substance when water is added to it. This helps soften stool in the body. Insoluble fibers do not dissolve in water, but they can trap water to increase stool bulk and ease defecation.

How does dietary fiber work?

Dietary fiber works in three ways: It increases stool bulk, adds thickness to the stool and forms physiologically active products by fermentation. Most bulk-forming fibers are insoluble, such as cellulose and hemicellulose, but there are some that also can be soluble, like psyllium. They absorb water, add to stool weight and facilitate regular bowel movements and are hardly fermented.

Viscous-forming fibers thicken in the lumen of bowel when mixing with water. They can help reduce absorption of fats like cholesterol and slow down absorption of sugars.

Examples of this type of fiber include guar gum, pectin and methylcellulose. Most of these fibers are fermented by the gut flora.

Fermentable fiber is used by the normal gut flora in the large intestine to form short chain fatty acids, while also adding some bulk to the stool. The short chain fatty acids provide energy to the cell lining of the large bowel and may have anti-cancer and anti-inflammatory properties.

How much fiber does your child need?

The requirement for fiber varies with age. Here is a rough idea of fiber requirements for various age groups:

  • Children 1 to 3 years: 19 grams of fiber/day.
  • Children 4 to 8 years: 25 grams of fiber/day.
  • Boys 9 to 13 years: 31 grams of fiber/day.
  • Girls 9 to 13 years: 26 grams of fiber/day.
  • Boys 14 to 19 years: 38 grams of fiber/day.
  • Girls 14 to 19 years: 26 grams of fiber/day.

In realistic terms, it may not always be easy to achieve these fiber intake goals. However, by adding fiber-rich foods to your child’s diet, you can easily help ramp up your child’s fiber intake.

Try adding these foods into your little one’s lunch and dinner:

  • 1/2 cup of beans or legumes (which gives 6 grams of fiber).
  • 1/2 cup of cooked vegetables (which provides 3 grams to 4 grams) and 1/2 cup of fruits (which provides 3 grams).

The above requirements are estimates, and I recommend parents seek the help of a pediatrician or pediatric dietitian or if they have additional concerns.

How to make fiber fun

“As a parent myself, I understand that making fiber fun — and tasty — for kids is the tough part of the equation,” he says. “To help fight this battle, I recommend parents try various kinds of food with good fiber content and add soluble fibers into drinks, making it less noticeable.”

When introducing more fiber into your child’s diet, it’s important to note that the fiber content should be gradually increased to avoid gas and bloating.

Fun ways to sneak fiber into your child’s diet include blending fruits into smoothies, pureeing vegetables into pasta sauces, choosing new whole-grain cereals and opting for whole-grain bread when making their favorite sandwich.

Some great snack ideas are apples (skin on!) with peanut butter, veggie kabobs, fruit salad and air-popped popcorn.

Try to switch up the menu periodically to keep your child interested, and don’t be afraid to get creative. Trying to make sure your child is getting enough fiber doesn’t have to be a chore.

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Fiber is so important for toddlers- you don’t want to overlook it! It can help regulate their blood sugar and it helps gets things moving if they’re constipated, so it’s important that they get enough of it. Just like for adults, there are supplements and fiber boosters for kids out there, but it’s always best that they get their fiber from real, healthy foods.

So, today I’m sharing the best high fiber foods for toddlers! I’ll touch on fiber requirements, how to increase fiber in your child’s diet, plus I’ll share my favorite high fiber snack and meal ideas for toddlers, all in one place!

Whether you’re just being proactive and looking for high fiber foods for toddlers, or you know your child needs more fiber so you’re doing your due diligence, this post has you covered. It’s chock full of great info and food ideas, so be sure to Pin this one for future reference!

Toddler Fiber Needs

First of all, it’s important to know how much fiber your toddler needs each day. As a rule of thumb:

Children 1-3 years need at least 14 grams of fiber per day
Children 4-8 years need at least 16-19 grams of fiber per day

If you’re used to reading labels and keeping tabs on the different nutrients in your child’s diet, you might already know that your child needs more fiber. But if you’re not sure, you can also think about their digestion– if your child gets constipated often, there’s a good chance they might need more fiber in their diet.

P.S.: If your little one is struggling with constipation, check out this post for foods to choose and foods to avoid. There are also tips for picky eaters and how to get some constipation-fighting foods in them!

If your baby is under 1 year old:

Babies do not need as much fiber, and too much can be hard on their system. You don’t have to avoid fiber, just go easy on the whole grains and know that it’s okay to serve lower fiber options more often to baby.

Increasing Fiber in Your Toddler’s Diet

My biggest tip: increase your child’s fiber intake slowly!

It can take time for your toddler’s body to adjust to the change. Try adding just one serving of a fiber-rich food a day at first, then increasing the number of servings after a few days.

Toddler-Friendly Fiber Sources

High Sources (with at least 5g fiber per serving)

  • Beans
  • Green peas
  • Lentils
  • Chickpeas
  • Bran or Shredded Wheat cereal
  • Broccoli
  • Dates
  • Pears
  • Prunes
  • Raspberries
  • Spinach
  • Whole wheat flour
  • Whole wheat pasta
  • Chickpea or lentil pasta like Banza (affiliate link!)

Good Sources (usually around 2 to 4.9 g per serving)

  • Nuts (Make sure to finely chop, grind, or serve as nut butter for toddlers!)
    • Almonds
    • Pecans
    • Peanuts
    • Pistachios

    Toddler-Friendly High Fiber Recipes

    Secretly Healthy Chocolate Pudding

    How to add fiber to your childs diet

    No Sugar Added Baked Oatmeal Bars

    How to add fiber to your childs diet

    Pumpkin Baked Oatmeal Bars

    How to add fiber to your childs diet

    5 Ingredient No-Bake Nut Butter Bars

    How to add fiber to your childs diet

    8 Fiber-Rich Snack Ideas for Toddlers

    1. Applesauce with a tablespoon of almond butter stirred in, sprinkled with cinnamon
    2. Raspberries stuffed with a chocolate chip in each (The chocolate doesn’t have fiber, it just tastes good!)
    3. Yogurt with strawberries
    4. Raisins and freeze-dried apple slices
    5. Whole grain pita slices with edamame hummus
    6. Refried beans on a whole wheat tortilla
    7. Harvest Snaps Lightly Salted Pea Crisps
    8. Hippeas puffs

    Sample Day Meeting Fiber Needs:

    How to add fiber to your childs diet

    Fiber count:

    Daily total: 25g fiber

    Want Even More High Fiber Meal Ideas for Toddlers?

    Grab My EBook: Sugar Free Recipes for Toddlers!

    Check out my No Sugar, Still Sweet Guide for get breakfast, snack, and treat recipes that are fiber-full and sugar-free!

    Eating foods that are high in fiber can help relieve some problems with constipation, hemorrhoids, diverticulosis, and irritable bowel syndrome. Dietary fiber may help lower your cholesterol levels. It also may help prevent heart disease, diabetes, and certain kinds of cancer.

    How can I get more fiber in my diet?

    Replace white bread with whole-grain breads and cereals. Eat brown rice instead of white rice. Eat more of the following foods:

    Multiple-grain cereals, cooked or dry

    100 percent whole-wheat bread

    Eat bran cereal for breakfast. Check package labels for the amounts of dietary fiber in each brand. Some cereals have less fiber than you might think.

    Add ¼ cup of wheat bran (also called miller’s bran) to foods such as cooked cereal, applesauce, or meat loaf. You can buy this in health food stores and many grocery stores.

    Eat cooked beans each week.

    Eat at least five servings of fruits and vegetables each day. Fruits and vegetables that are high in fiber include:

    Start slowly

    Many people notice bloating, cramping, or gas when they start to add fiber to their diet. Making small changes in your diet over a period of time can help prevent this. Start with one of the changes listed above, then wait several days to a week before making another change. If one change does not seem to work for you, try a different one.

    It is important to drink more fluids when you increase the amount of fiber you eat. If you do not already drink more than six glasses of liquid a day, drink at least two more glasses of water a day when you increase your fiber intake.

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    This handout is provided to you by your family doctor and the American Academy of Family Physicians. Other health-related information is available from the AAFP online at

    This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject.

    How to help your kid eat healthier, stay regular and poop like a champ.

    If you've ever potty-trained a toddler, you know the value of fiber in the diet. And if you haven't, let's just say that regular, easy-to-pass "movements" make life easier for everyone-baby/toddler/kid and parent. Fiber is the crown jewel nutrient for keeping us regular-young, old or in-between.

    But fiber's talents aren't limited to just moving things along as they should within the walls of your GI tract. Fiber is also filling, so it can help kids stay satisfied after a meal (c'mon, no parent wants to re-open the kitchen for snack hour right after mealtime has ended). Getting plenty of fiber can help keep cholesterol in check. It promotes good gut health. Fiber-rich foods are often also naturally rich in vitamins, minerals and good-for-you compounds like antioxidants. (See our list of the best healthy foods for kids).

    The (crappy) thing is, most of us don't get enough fiber-kids included. Our sub-par fiber intakes are a result of our less-than-stellar commitment to eating adequate fruits, veggies and whole grains.

    So how much fiber do children need?

    Kids' fiber needs vary with age (ranging from 19 grams a day for 1- to 3-year-olds up to 26 and 38 grams for teenage girls and boys, respectively). One easy rule of thumb is to simply add 10 to your child's age. Do you have a 6-year-old? Aim for 16 grams each day.

    Another simple solution, if tracking fiber grams isn't your MO, make sure your kids eat 5 servings of fruits and vegetables every day. At that amount, it's quite likely they'll hit their fiber target.

    But to help your children get the fiber they need, "you don't need to break out the bran cereal or prunes," says Jenna Helwig, food director for Parents magazine. "For many kids, fruit is the key. It's usually very popular and often less suspect than whole grains and veggies. Besides prunes, other yummy options are raspberries, pears, pomegranate seeds and avocado (yup, a fruit!)."

    10 Top High-Fiber Foods for Kids

    So, with that said, we've pulled together a list of high-fiber foods that are also kid-approved. We'll admit it is fruit-heavy, but you'll see we broke out of the apple-pear-banana rut to give a list of delicious, easy and high-fiber options for your kids and toddlers.

    1. High-fiber cereal

    Almost all kids love cereal. A fiber-packed ready-to-eat cereal can deliver anywhere from 3 to 14 grams of fiber per serving. Shredded wheat (frosted is more kid-friendly, but also a little higher in sugar) clocks in with 6 grams of fiber per serving. A 1-cup serving of Cheerios has 3 grams of fiber, not shabby for an oat-based cereal that kids gobble up. Choose a cereal that isn't too sweet-ideally one with under 7 grams of sugar per serving and at least 3 grams of fiber.

    2. Raspberries

    A cup of raspberries has a whopping 8 grams of fiber. Fun fact: this is roughly the amount it takes to make raspberry fingers (you know, when the little ones cap the tip of each of their fingers with a raspberry). Raspberries are particularly high in fiber compared to other fruits. When they're not in season, you can buy frozen raspberries and use them in smoothies and muffins, or thaw them for yogurt bowls.

    3. Peas

    One of the few green veggies that most kids don't object to also happens to be fiber-packed: a cup of green peas has 9 grams of fiber. Peas make a great addition to mac and cheese, soups and salads. Frozen peas are inexpensive and easy to keep on hand; they just need to be thawed and heated before serving as a simple side.

    4. Beans

    Pictured recipe: Black Bean Tacos

    A half cup of black beans and chickpeas both deliver 8 grams fiber. Fiber-packed beans are quite versatile. Whir chickpeas into hummus, roast them for a crunchy snack, or serve them straight from the can. Black beans are perfect for taco night (try these 5-ingredient Black Bean Tacos). Beans are a super-healthy food for kids to eat, and if you think your kids don't like them you may have just not found the right preparation. New bean-based pastas, made with chickpea flour or lentil flour, are high in fiber and protein and have a kid-friendly texture. Lentils, white beans and kidney beans are all kid-friendly (and high-fiber) legumes to try too.

    5. Avocado

    This creamy green orb is technically a fruit. Eat a half cup, and you'll get 5 grams of fiber. Avocados are also rich in heart-healthy fats. Most kids like the taste, but if yours is averse to avocado's texture or flavor, try blending it into a smoothie for a fiber boost. Avocados are excellent in guacamole (of course!) and creamy dips, and as a toast topper.

    6. Almonds

    Almonds top the list as the nut that packs the most fiber, with 3½ grams in a 1-ounce serving. Peanuts aren't that far behind at just over 2½ grams fiber per ounce, but for that extra leg up, consider swapping your peanut butter for almond butter. Nuts are also a great source of healthy fats for kids. If allergies are a concern, try sunflower seeds or pumpkin seeds for a fiber and protein boost.

    7. Mango

    Not only is this sweet, juicy fruit available year-round, but you can also buy precubed frozen mango in the freezer section, which cuts out the prep. A cup has nearly 3 grams fiber. If your kids are mango smoothie-fiends, frozen mango makes an especially great choice. And unlike juicing, which extracts the fiber, when you mix fruit in a blender for smoothies the fiber stays intact.

    8. Quick-cooking whole grains

    Not every grain works for every kid-some like whole-wheat pasta, some like brown rice, some like quinoa (and yes, unfortunately, some seemingly don't like any). The key is to pick whole grains that cook quickly (for the sanity of moms, dads and hungry kid bellies). It's also important to introduce whole grains early and often, so kids get used to seeing and eating them.

    Whole-wheat pasta needs 10 to 12 minutes in boiling water and one serving (1 cup, cooked) has 4 grams of fiber. Quinoa also cooks up in about 15 minutes. Sure, pasta seems like the most kid-friendly starch (hello, mac and cheese!), but rice ranks high for the littler people, too. "I love the ease of microwavable rice pouches, for a quick way to add fiber when I'm crunched for time," says Holley Grainger, M.S., R.D., owner and creator of Cleverful Living. Farro, barley and oats all come in quick-cooking varieties as well and still deliver a punch of whole-grain fiber.

    9. Dried plums

    Also known as prunes, these shriveled fruits are practically synonymous with staying regular. A ¼-cup serving boasts a fairly generous 3 grams of fiber. For kids' smaller appetites and fingers, try individually packaged dried plums, such as Sunsweet Ones, which look like "candy" and stay very moist inside the package.

    Most of us aren’t eating the right amount of fiber. Here’s how to get more.

    (Stephanek Photography /

    When we talk about healthy eating things like turmeric, olive oil, vegan, and gluten free are the things that go viral on social media. Talking about fiber is just not that sexy. But it is an important part of a healthy diet.

    Most people have only heard that they should eat whole grains and that fiber is good for shhh… constipation. They are really missing the big picture. So much so, that according to the FDA , most Americans do not get the recommended amount of dietary fiber or understand that not getting enough comes with health risks.

    So why is fiber so important? Eating between 25 to 29 grams of fiber a day helps to reduce Cholesterol, control blood sugars – something that is very important for diabetics – , reduces the risk of cardiovascular disease, and of course promotes bowel health according to the Mayo Clinic .

    Finding tasty high fiber food is not hard at all, here’s how.

    Whole Grains are Great

    Today, you can find whole grain breads, cereals, wheat pasta, and flours in any supermarket. At least half of the grains you eat should be whole and not refined. Check the labels of the products to see that whole wheat flour or other grains – brown rice, barley, bulgur, buckwheat, or oats – are the first ingredient. Here’s a tasty tip, oats are loaded with fiber.

    Eat More Fruits and Veggies

    Most fruits and vegetables contain soluble fiber which means it can be digested and used by the body. According to the FDA: Avocados , raspberries, and blueberries are very high in good fiber. Oranges, bananas, and strawberries are not that far behind. The best veggies to eat are artichokes, brussels sprouts, and root vegetables like sweet potatoes, carrots, and beets. Make a root vegetable stew to stock up on fiber.

    Munch a Bunch of Fiber When You Snack

    When you are craving a snack in the evening, pop some popcorn, or grab a handful of nuts – almonds have the most fiber –or seeds. If you have a craving for chocolate, make it dark and at least 70 – 95 percent cocoa content.


    Load up on Legumes

    Beans, split peas, chickpeas, and lentils are all great sources of fiber. You can make a lentil or split pea soup to chase away the chills, make nachos with refried black beans and whole wheat chips, chili with kidney beans, and eat like a Middle Easterner and put hummus on everything.

    Fill the Food You Cook and Bake With Fiber

    It’s easy. Just replace whole grain flour for half or more of the white four you use baking. Add oats to pancake batter, muffins, and even chocolate chip cookies for a tasty treat that good for you. And use chia seeds, they are the best source of fiber on earth.