High Fiber Foods for Toddlers

Best 22 High Fiber Foods for Toddlers You Should Know

High Fiber Foods for Toddlers: Fiber has a lot of importance in a toddler’s diet. The most important nutrient for maintaining our regularity at any age is fiber.

High Fiber Foods for Toddlers

Fiber’s abilities go beyond simply facilitating proper passage of substances through your GI tract’s walls.

Since fiber is filling, it can aid in children’s satisfaction after meals. Consuming large amounts of fiber can help control cholesterol.

Also, it encourages gut health. Foods high in fiber also frequently have high natural concentrations of vitamins, minerals, and health-promoting substances like antioxidants.

The unfortunate fact is that most people, including children, do not receive enough fiber. Our inadequate consumption of fruits, vegetables, and whole grains may be the cause of our inadequate fiber intake.

As you read on, we will get you acquainted with foods high in fiber for toddlers. Just before then, let’s address the question of how much fiber a child needs.

How Much Fiber Do Children Need?

As children grow, so do their fiber requirements. According to the 2020–2025 Dietary Guidelines for Americans, a child’s daily fiber needs can reach up to 25 and 31 grammes for teenage girls and boys, and 14 and 19 grammes for 1- to 3-year-olds.

A simple general rule of thumb is to double your child’s age by 10. Is your child six years old? Aim for approximately 16 g daily.

If tracking fiber grammes is not your thing, you can also help your kids eat their five servings of fruits and vegetables each day by encouraging them to do so. They are very likely to meet their fiber objective at that quantity.

However, as for getting your kids the fiber they need, fruit is important. Generally speaking, it’s much more popular and less dubious than entire grains and vegetables.

Top 22 High Fiber Foods for Toddlers

Below is a compiled list of kid-approved meals that are high in fiber. While there is a lot of fruit in it, we also provide a list of tasty, simple, and high-fiber options for your toddlers and children.

1. Cereal

 High Fiber Foods for Toddlers

This is one of the best high fiber foods for toddlers. Most children adore cereal. A serving of a ready-to-eat cereal high in fiber can include anything from 3 to 14g of fiber.

A 1-cup portion of Cheerios offers about 3g of fiber, which is not bad for an oat-based cereal that kids love.

The United States Department of Agriculture (USDA) estimates that shredded wheat (frosted is more kid-friendly but also a touch higher in sugar) clocks in at 6g of fiber per serving.

However, go for a cereal that is not very sweet. Ideally, it should include at least 3g of fiber and less than 7g of sugar per serving.

2. Berries

The USDA states that a cup of raspberries has an astounding 8g of fiber. Interesting fact!!! This is about how much is needed to make raspberry fingers—you know, the ones where the kids cap the tips of their fingers with raspberries.

When compared to other fruits, raspberries have a very high fiber content. Also, raspberries can be purchased frozen and used in smoothies, muffins, or thawed for yoghurt bowls when they’re not in season.

3. Peas

 High Fiber Foods for Toddlers

These are high in fiber. And this is one of the few green vegetables that most children do not mind eating.

As per the USDA, there are 8g of fiber in a cup of green peas. Peas are a fantastic addition to salads, soups, and mac and cheese.

Just thaw and heat before serving as a quick side dish, frozen peas are cheap and convenient to have on hand.

4. Beans

This is one of the best high fiber foods for toddlers. A half cup of chickpeas and black beans provides 8g of fiber, according to the USDA.

Beans high in fiber are very adaptable. Chickpeas can be served straight from the can, roasted for a crispy snack, or blended into hummus.

Kids can benefit greatly from eating beans. You might not have found the correct preparation if your children reject them.

Modern bean-based pastas with a kid-friendly texture and a high fiber and protein content are created with lentil or chickpea flour. You can try also the high-fiber and kid-friendly lentils, white beans, and kidney beans.


5. Avocado

As per the USDA, you can have approximately 6g of fiber by eating a half cup. Additionally high in heart-healthy fats are avocados.

A lot of kids enjoy the taste, but if yours does not like the texture or flavor, consider adding some avocado to a smoothie to increase its fiber content. No doubt, it makes the smoothie incredibly smooth.

Naturally, avocados are great as a toast topper or as part of a creamy dip like guacamole.

6. Almonds

According to the USDA, almonds are the nut with the highest fiber content, containing 3 and a 1/2g in a 1-ounce serving. With little more than 2 and a 1/2 grammes of fiber per ounce, peanuts aren’t far behind.

However, if you want an extra advantage, think about switching to almond butter instead of peanut butter.

Kids can get plenty of good fats from nuts as well. Try pumpkin or sunflower seeds for an added boost of protein and fiber if allergies are a problem.

7. Mango

Not only is this juicy, sweet fruit available all year round, but the freezer department also sells pre-cubed frozen mangos, saving you the prep work.

Per the USDA, there are almost 3g of fiber in a cup. Frozen mango is a fantastic option if your children enjoy mango smoothies.

Additionally, the fiber is preserved when blending fruit for smoothies as opposed to juicing, which removes it.

8. Efficiently Prepared Whole Grains

Not every child responds well to every grain; some children prefer quinoa, brown rice, or whole-wheat pasta, while some, regrettably, appear to dislike all of them.

The secret is to choose nutritious grains that cook quickly—for the benefit of parents and famished children alike.

 In order to help a youngster become accustomed to seeing and eating whole grains, it’s also critical to introduce them frequently and early in life.

According to the USDA, a single serving of cooked whole-wheat pasta (one cup) has approximately 5g of fiber and requires 10 to 12 minutes to boil.

Quinoa takes roughly 15 minutes to cook as well. Yes, macaroni and cheese look like the most kid-friendly carb, but rice also scores highly with younger palates.


9. Dried Plums

These dried-out fruits, sometimes called prunes, are almost a byword for maintaining routine. According to the USDA, a quarter-cup portion has a rather substantial 3g of fiber.

Prunes also contain sorbitol and other chemicals, so even tiny amounts can have a big impact.

You can also try individually packed dried plums, like Sunsweet Ones, which resemble “candy” and remain extremely moist inside the packaging, for children’s smaller fingers and appetites.

10. Popcorn

In theory, this light, low-calorie snack is made of nutritious grains. 3 cups are regarded as a serving on MyPlate, even though a cup only contains 1g of fiber.

Additionally, single-serve bags work well as school snacks. The American Academy of Paediatrics advises against giving popcorn to infants and toddlers until they are 4 years old due to the potential choking hazard.

11. Sweet Potatoes

This is one of the best high fiber foods for toddlers. Sweet potatoes are a tasty, adaptable, and high-fiber food that may be added to your toddler’s diet.

They also contain vitamins and minerals. They make a wonderful side dish when roasted or mashed.

12. Oatmeal

A bowl of oatmeal is a great way to start your toddler’s day. Oats are high in soluble fiber, which promotes a steady release of energy and supports a healthy digestive tract.

13. Pasta with Whole Grains

For extra fiber, replace regular pasta with whole grain pasta substitutes. You can mix with your favorite sauce and some vegetables to make a filling and healthy dinner.

14. Broccoli

This antioxidant-powerhouse is high in fiber and a fantastic source of vitamins A and C. For a side dish that is suitable for toddlers, steam or gently sauté.

15. Chia Seeds

This is one of the best high fiber foods for toddlers. Chia seeds are a little nutritional powerhouse that provide a healthy amount of fiber and omega-3 fatty acids. Add them to yoghurt or custard to give it more nutrients and texture.

16. Apples

Eating an apple a day not only prevents illness but also offers a healthy dose of fiber. Cut them into little pieces for an easy and wholesome snack.

17. Quinoa

This is another high fiber food for toddlers. Quinoa is a complete protein that has a high fiber content. Serve it as a side dish or mix it with veggies to increase your toddler’s intake of nutrients.

18. Carrots

This is another high fiber food for toddlers. In addition to being tasty and crisp, carrots are also a good source of beta-carotene and fiber. Serve them as appetizers or incorporate them into stews and soups.

19. Cauliflower

This is a very flexible vegetable that may be roasted, mashed, or even made into tots. It gives your toddler’s plate some variety and is a great source of fiber.

20. Flaxseed-infused Yoghurt

This is another high fiber food for toddlers. Grind some flaxseeds to add to yoghurt to increase its fiber content. Additionally, the inclusion of omega-3 fatty acids promotes brain development.

21. Peers

Another great fruit option that has both soluble and insoluble fiber is pears. Cut them into slices for a quick and wholesome snack.

22. Brown Rice

To increase the fiber content for you toddler, replace white rice with brown rice. Mix with vegetables and lean proteins to create a balanced meal that will help your child thrive.

Bottom Line

By including these high fiber foods in your toddler’s diet, you are not only helping them digest food properly but also setting the stage for lifelong healthy eating habits.

Try a variety of dishes and preparations to determine which combos your child enjoys the most.

Remember that developing a positive relationship with food begins at a young age. Also, offering your developing toddler a range of nutrient-dense options will benefit their general health.

However, you should know that bloating and gas are two unpleasant GI side effects that can result from eating too much fiber. Thus, if your child is following a low fiber diet, gradually increase the amount of fiber they consume while making sure they are getting enough fluids.

Furthermore, adequate hydration is necessary to maintain healthy digestion. In order to ensure that those young people can quench their thirst, instruct them to carry a water bottle and demonstrate how to fill it using a washbasin or water filter. A milk can also help meet fluid needs.

The above list should assist in increasing the number of nutrient-dense foods in your child’s diet and in relieving constipation (or preventing it altogether).

Eat more fruits, veggies, and whole grains yourself; most parents can also benefit from a high fiber diet.  

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