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)
- Green peas
- Bran or Shredded Wheat cereal
- 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!)
- Chia seeds (You can sprinkle these on almost anything! I always add ground chia to oatmeal and peanut butter sandwiches.)
- Ground flaxseed
- Apples (skin on; shred or finely slice apples for toddler)
- Applesauce (Check the nutrition facts- not all have fiber. I like GoGo Squeez)
- Brussels sprouts
- Potatoes (baked with skin on)
- Brown rice
- Whole wheat bread
Toddler-Friendly High Fiber Recipes
8 Fiber-Rich Snack Ideas for Toddlers
- Applesauce with a tablespoon of almond butter stirred in, sprinkled with cinnamon
- Raspberries stuffed with a chocolate chip in each (The chocolate doesn’t have fiber, it just tastes good!)
- Yogurt with strawberries
- Raisins and freeze-dried apple slices
- Whole grain pita slices with edamame hummus
- Refried beans on a whole wheat tortilla
- Harvest Snaps Lightly Salted Pea Crisps
- Hippeas puffs
Sample Day Meeting Fiber Needs:
Breakfast – 8.5g fiber: ⅓ cup oatmeal 5g, banana 2g, ½ oz crushed pecans 1.5g
AM Snack – 2g fiber: Dragon Bar 2g
Lunch – 6.5g fiber: 1 oz chopped cashews 1g, sliced pepper and celery 2g, ½ orange 1.5g, Made Good Chocolate Chip Granola Minis 2g
PM Snack – 4g fiber: Banana muffin from No Sugar, Still Sweet 4g
Dinner – 4g fiber: Spaghetti 1g, tomato sauce 1g, ¼ cup mixed veggies 2g
Daily total: 25g fiber
Want Even More High Fiber Meal Ideas for Toddlers?
Check out my No Sugar, Still Sweet Guide for get breakfast, snack, and treat recipes that are fiber-full and sugar-free!