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Best High Fiber Foods for Kids


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, and calcium foods for kids.)

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.

  1. Berries such as strawberries, raspberries, blackberries, and blueberries
  2. Beans and legumes
  3. Fruit such as pears, apples, kiwi, oranges, and dried fruit
  4. High fiber cereal such as shredded wheat
  5. Nuts such as almonds and pine nuts (See more on how to serve nuts to babies and toddlers to ensure safety)
  6. Seeds such as pumpkin seeds, sunflower seeds, chia seeds, flaxseed and more
  7. Vegetables such as broccoli, Brussels sprouts, sweet potato, cauliflower and more
  8. 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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Bran muffins in line with one cut in half.

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.

Favorite Raisin Bran Muffins

With loads of whole grains and fiber and the option to make them in any fruit flavor or chocolate chip, these are the very best kid-friendly raisin Bran Muffins! (These are best served slightly warm.)

Favorite Raisin Bran Muffins

Bran muffins in line with one cut in half.
banana-oatmeal-muffins-on-blue-plate

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.)

Banana Oatmeal Muffins (SO Good!)

With just a handful of nutritious ingredients, you can bake up super easy Banana Oatmeal Muffins to share with the kids. For the best flavor and sweetness, use bananas with a lot of brown spots. Bonus: These store so well in the fridge for days!

Banana Oatmeal Muffins (SO Good!)

banana oatmeal 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.)

Easy Carrot Cake Oatmeal

With the flavors of carrot cake, this Carrot Cake Oatmeal is a favorite breakfast to share with the kids. It’s a good source of whole grains, fiber, and yummy flavor.

Easy Carrot Cake Oatmeal

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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.

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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!

Constipation Smoothie for Kids

This is a nutritious smoothie to serve any day, though it’s a great way to get that digestive system going if needed.

Constipation Smoothie for Kids

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toddler-smoothies-in-mason-jars

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.

Favorite Healthy Toddler Smoothie (with Veggies!)

Learn to customize yummy smoothies for your toddler by starting with one simple recipe, then adjusting based on which fruit and veggies you’d like to use.

Favorite Healthy Toddler Smoothie (with Veggies!)

toddler-smoothies-in-mason-jars
Strawberry juice in mason jars with yellow straws

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.

Favorite Strawberry Juice

Learn how to make fresh, delicious strawberry juice with simple ingredients. The easy recipe yields vitamin C, fiber, and yummy flavor.

Favorite Strawberry Juice

Strawberry juice in mason jars with yellow straws
Pear pops on dotted plate.

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.

Easy Pear Popsicles

These one-ingredient Pear Pops are a freezer staple since they naturally soothe sore throats and can help with constipation. Plus: They just taste yummy.

Easy Pear Popsicles

pear popsicles on polka dot plate.
ice pops in various flavors on marble countertop

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. 

Fruit Ice Pops Recipe

This whole fruit Ice Pops recipe takes about 10 minutes to make and are so versatile that you can make them with almost any fruit you have. Use apple juice or coconut milk (for a little creaminess) if desired. I used the plastic ice pop sleeves and made 3. Smaller popsicle molds may result in more.

Fruit Ice Pops Recipe

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homemade-fruit-cups-in-glass-jars

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!

Easy Fruit Cups

Transform diced fruit into delicious homemade fruit cups that rival store-bought in terms of flavor and cost. You can make more cups or less, according to your preference.

Easy Fruit Cups

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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!

Peanut Butter Oatmeal Energy Balls

These no-bake bites taste like a cross between oatmeal raisin and peanut butter cookie dough. I use natural creamy peanut butter (like the kind from Smuckers), and it works really well.

Peanut Butter Oatmeal Energy Balls

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soft-roasted-chickpeas-on-white-plate

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!

Soft Roasted Chickpeas with Cinnamon

This roasted chickpeas recipe is an easy and delicious way to add nutrition to your toddler’s diet. If you start with dried beans in this salty-sweet snack, make sure to cook them until they are very tender. If making these for a kiddo under one, use maple syrup instead of honey or skip the sweetener all together.

Soft Roasted Chickpeas with Cinnamon

roasted chickpea recipe

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.

chickpea fritters on plate with cucumbers.

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.

Easy Chickpea Fritters

With just a few ingredients and a quick cooking time, these Chickpea Fritters are a protein–packed meal that’s ready in under 20 minutes. (And they reheat well for the future, too!)

Easy Chickpea Fritters

chickpea fritters on plate with cucumbers.
Hands holding bowl of lentils and rice.

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!

One-Pot Lentils and Rice

Serve this easy family meal with optional toppings according to what everyone likes.

One-Pot Lentils and Rice

Hands holding bowl of lentils and rice.
black bean soup in white bowls

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.

30-Minute Vegetarian Black Bean Soup

You can serve this soup chunky or pureed smooth, according to what your family might prefer. There’s also a slow cooker option if that’s more your speed! Try it as a dip for little kids if they’re not into a full bowl.

30-Minute Vegetarian Black Bean Soup

black bean soup in white bowls
cut up vegetarian quesadillas for kids on plate

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.

cut up vegetarian quesadillas for kids on plate
cheesy rice in bowl with hands and pink nails.

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 Cheesy Rice (with Veggies!)

This Cheesy Rice recipe has four options to add in veggies and has been a staple of my family’s diet for a few years now. It’s SO easy and versatile—and stores wonderfully in the fridge. And it’s downright delish!

Easy Cheesy Rice (with Veggies!)

cheesy rice in bowl with hands and pink nails.
mediterranean quinoa salad on two plates

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.

Easy Mediterranean Quinoa Salad

Mix up this grain salad to have lunches prepped for the week for yourself, or to have a dinner side or vegetarian main dish to share with the family.

Easy Mediterranean Quinoa Salad

mediterranean quinoa salad on two plates

High Fiber Desserts

Serve up a yummy dessert to share with the kids that also happens to be rich in fiber.

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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!

Favorite Coconut Chia Pudding

I like to use canned full-fat coconut milk for the best flavor and creamy texture, though you can use “light” coconut milk if that’s what you can find at your store.

Favorite Coconut Chia Pudding

coconut-chia-pudding-with-berries-and-spoon
chickpea-blondies-on-unicorn-plate

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!

So Good Chickpea Blondies

These blondies are packed with just-sweet-enough flavor and nutrition.They are delicious chilled right out of the fridge with a glass of cold milk.

So Good Chickpea Blondies

chickpea-blondies-on-unicorn-plate
black-bean-brownies-on-plate-with-sprinkles

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!

Black Bean Brownie Bites

You can add sprinkles to make these fun or leave them plain—either one works! Serving size is 2 brownie bites.

Black Bean Brownie Bites

black-bean-brownies-on-plate-with-sprinkles

Frequently Asked Questions

What simple foods are high fiber?

Foods including raspberries, blueberries, oranges, beans, legumes, seeds, and whole grains are high in fiber.

What are easy fiber-rich snacks?

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.

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