Kid eating peanut butter on celery for fiber

High Fiber Foods For Toddlers

Written by: Happy Wolf

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Time to read 4 min

Every parent who's dealt with a toddler with tummy troubles knows how vital  high fiber foods for toddlers  can be. When dealing with the pickiest of palates, getting your toddler to eat is not always easy. No need to worry; we have got you covered with some creative ways to include more fiber in your toddlers' diets.


Why is fiber so important for toddlers? 


Your toddler’s fiber intake is so important that we wrote a whole post about how it can benefit their health. You can check it out here: Why Fiber for Toddlers is so Important


The most commonly known benefit of fiber is that it helps to ease and prevent constipation, but there are many other ways that a high fiber way of eating can help your family. We asked registered dietitian and mom Cheryl Anderson to fill us in on why fiber is so important for toddlers:


  • High fiber snacks, such as fruits, veggies, whole grains, or legumes, can help your toddler  feel full for longer  than snacks containing little to no fiber, such as snacks made with refined grains and sugars.

  • Fiber is important for  regulating blood sugar , but what does that mean? Fiber slows down the digestion of carbohydrates into sugar so that sugar is released into the bloodstream slowly and steadily, rather than the quick release that happens with refined carbs. This means fewer toddler sugar highs and lows; hurray!

  • Starting your kids on eating a higher fiber diet at a young age can benefit their  heart health  later in life.

  • Fiber plays a crucial role in your toddler's  gut health  because it feeds the beneficial bacteria found there. The healthier your toddler's gut is, the better equipped they are to handle all the germs in daycare!


The best high-fiber foods for toddlers to try now 

We all want what is best for our kids, but meeting all their nutritional needs can sometimes be a challenge! Here are our top picks for high fiber foods for your toddler’s next snack.


Oatmeal 

Start your toddler's morning off right with delicious oatmeal. A half-cup serving of oatmeal contains an astonishing 8 grams of fiber! That's almost half a toddler's daily fiber needs in a single meal! You can also find gluten-free oats for families with intolerances or an allergy.

Oatmeal with fruits for fiber foods


Apples & Pears 

All fruit makes for excellent high fiber snacks, but apples and pears deserve special mention! A small apple with skin has 3.6g of fiber and a pear has 5.5 grams! Add apple or pear slices to your toddlers' yogurt or oatmeal, or cut them up as a snack.


Chickpea Pasta 

All your kid wants to eat is butter pasta? We've been there! Try switching to chickpea pasta. It has a whopping 8 grams of fiber per 1 cup serving. You can also opt for fun-shaped noodles like dinosaurs or letters—that always gets kids excited!


Snack Bars 

Granola bars or snack bars can be ultra-convenient, high fiber foods for toddlers, especially on the go. Happy Wolf fridge-fresh bars contain 2g of fiber in every bar! Choose your favorite flavor now!


Flax and Chia Seeds 

These tiny seeds are packed full of fiber! One tablespoon of flaxseeds contains almost 2 grams of fiber, and a tablespoon of chia seeds has around 4.5 grams. Some kids can be turned off by the texture, so my favorite way to get them in is through Tiny Sprouts' superseed boosters, which feature milled chia and flax seeds. Add them to your little ones' favorite snacks or meals for a quick fiber boost!


Freeze-Dried Strawberries 

Also known as "strawberry chips" in our house, freeze-dried strawberries are a hit with toddlers! Dried fruit maintains almost as much nutritional value as fresh fruit but with the water removed. We like to add them to trail mix or granola for a boost of fiber and flavor.


Prunes 

Prunes have long been considered "nature's laxative". A single prune contains 1 gram of fiber. Since prunes are so sweet, my kids beg for them and think they're a treat!

Prunes for fiber foods


Sweet potatoes 

With 3.8 grams of fiber in a medium sweet potato, this yummy veggie is the perfect way to add fiber at mealtime. Chop them into fries and bake in the oven for a fun and tasty finger food! You can also mash them, add some butter and spices, and feed them with a spoon!


Lentils 

Lentils are high in fiber and a great source of protein. A half-cup serving contains nearly 8 grams of fiber and 9 grams of protein! Blend them into tomato sauce for a more substantial version of your kid's favorite dinner.


Peanut Butter 

I didn't know it was possible to love peanut butter more until I learned it contains 3 grams of fiber per 2-tablespoon serving. This family favorite is an easy way to add more fiber to your kids' diet. Whether it's on a PB & J sandwich, on crackers with fruit, or just on a spoonful - there are so many ways to get that fiber in!


Avocado 

Spread it, cut it into cubes, or turn it into a guacamole style dip. Whatever their favorite way to eat them, avocados are a great source of fiber, with over 8 grams of fiber per medium sized avocado. Avocados are also a great way to increase fiber for babies because their soft texture is fun to eat and reduces choking risk.


Whole-grain bread 

Swapping out white bread for whole grain can help boost your kid’s fiber intake. Check the nutrition facts table for brands that have 2-3 grams of fiber per slice. If your child is hesitant to try whole grain, try toasting the bread slice before offering, as this can make it seem more approachable.

whole-grain bread with strawberries and peanut butter


Green Peas

These tiny veggies are packed full of fiber! Just a half cup serving of green peas has over 4 grams of fiber. Add them to your little ones favorite meals or serve them on their own as finger food for older babies and toddlers.


If you are looking for more snacks to increase your toddler’s fiber intake, check out our Foods to Help Constipated Toddlers post!