10 Best High Fiber Foods for Toddlers

When you're planning your toddler's meals, you're probably paying close attention to getting enough protein (how can I sneak more in?) and cutting back on added sugars (how do I let some of it go?). But fiber is one nutrient that often gets overlooked. Fiber, also known as roughage or bulk, is a type of carbohydrate found in plant foods like fruits, veggies, beans, nuts, and whole grains. Fiber is an important part of a healthy diet because it lowers cholesterol, reduces the risk of heart disease, keeps your belly full, balances blood sugar levels, and also keeps things moving in the bathroom department.

But even with all these benefits, getting kids to eat enough fiber can be a challenge, especially if you’re dealing with a picky eater. Below is a breakdown of the benefits of fiber and ten fiber rich foods for kids that they'll absolutely love.

What is fiber?

Fiber is a carbohydrate found in plant foods. There are two types of fiber:

• Soluble fiber: Dissolves in water to form a gel-like substance, slowing digestion and lowering cholesterol and blood sugar levels.

• Insoluble fiber: Does not dissolve in water, so it bulks up your stool and regulates bowel movements and improves constipation.

Fiber needs vary depending on kids’ age, weight, and energy levels. A simple way to make sure your toddler is getting enough fiber is offering whole foods like fruits, veggies, and whole grains at every meal. While there’s no need to keep a food journal or obsess over grams, if you like having a target, toddlers should get in around 19 grams of fiber per day.

Why do toddlers need fiber?

Fiber has plenty of benefits but the most important ones for kids include:

• Relieving constipation which is especially helpful during the potty training phase or when toddlers switch to whole cow’s milk at age one.

• Keeping toddlers fuller for longer stretches, so they aren’t constantly asking for snacks and can go longer between meals.

• Supporting long term health like lowering cholesterol and reducing the risk of heart disease and certain types of cancer.

• Foods high in fiber for kids also provide essential vitamins, minerals, and antioxidants.

• Fiber isn’t digested by the body, so it moves through the digestive system more slowly. When fiber is eaten with sugar, it helps slow down the digestion of that sugar too, which reduces those sudden spikes and drops in blood sugar levels.

High fiber foods kids will actually eat

The best way to get fiber is from whole foods. Luckily, you don’t have to push plain raw veggies on your child to meet their fiber needs (thank goodness!). Here are 10 foods high in fiber for toddlers that most kids will actually enjoy eating:

1. Carrots

This vibrant root vegetable does much more than supply carotenoids for your kid’s immune health and eyesight (thanks, vitamin A!). Carrots are also a great source of fiber, and there’s so much you can do with them. (Pro tip: cooked carrots are best for toddlers to avoid choking hazards.) Try roasting them in avocado oil with a sprinkle of cinnamon, nutmeg, or pumpkin pie spice to bring out their natural sweetness. Puree them and stir them into tomato sauce for pasta night, or grate them into pancake or muffin batter (1 cup of grated carrots has 3 grams of fiber!) to get more fiber at breakfast time.

 2. Raspberries

Raspberries are one of the most high fiber foods, with a whopping 8 grams of fiber per cup. They’re perfect for babies and toddlers because they’re soft, easy to mash, and blend well with other foods, and a great fiber for picky eaters. For toddlers, you can mash them into a quick jam, spread it on toast with a little honey and chia seeds. You can also bake them into an oatmeal crumble for a warm and fruity breakfast, or you can mix them with Greek yogurt and peanut butter, drop spoonfuls on a baking sheet, and freeze them for a refreshing high fiber snack for toddlers.

3. Apples

Most kids love apples—and it’s easy to see why! They’re crunchy, juicy, sweet, and super versatile too. One medium apple with the skin on has just over 4 grams of fiber. You can get creative with apples by making apple-cinnamon quinoa pancakes, apple cinnamon oatmeal, or even baked apple donuts for a healthy treat.

4. Beets

Beets may be a bit of a mess waiting to happen and a little earthy for a toddler's taste buds, but they’re packed with fiber—over 1.5 grams per half cup—and add a beautiful pink hue to food. You can blend them into a cheese sauce for “pink” pasta, bake up some blueberry beet muffins, or whip up a vibrant pink beet smoothie. Fun colors make everything more exciting, right?

5. Avocados

Avocados are incredibly nutritious for tiny people. They’re loaded with heart-healthy fats, protein, potassium, folate, and—yep, you guessed it—fiber! Just 1 cup of sliced avocado has over 9 grams of fiber. You can mash it on toast, blend it into smoothie bowls, or even turn it into a creamy, nutritious chocolate pudding (Pro tip: use Hiya Kids Daily Greens + Superfoods for the chocolate and an extra punch of nutrients!).

6. Pears

Pears are a fantastic food with fiber for kids, with about 5 grams per cup. You can sauté pears with cinnamon and butter to top off yogurt or cottage cheese, bake them into oatmeal, or whip up a pear sauce to mix into just about anything.

7. Chia seeds

Chia seeds are the perfect kid-friendly food because they make great “sprinkles” for yogurt, toast, oatmeal, or they can be blended into a creamy coconut chia pudding. Just one ounce packs in 9 grams of fiber, so they’re a fantastic choice when your toddler is feeling backed up.

8. Lentils

Lentils are one of my go-to foods for kids because they’re loaded with protein, iron, and 15 grams of fiber in just one cup! You can whip up some lentil pasta with tomato sauce and cheese, make a cozy lentil curry, or even bake chocolate lentil protein muffins for a delicious snack.

9. Tomatoes

Tomatoes are super versatile and can be added to many kid-friendly dishes. Tomatoes are high in vitamin C, lycopene, vitamin A, and one cup of tomatoes has over 2 grams of fiber. You can serve them in a cozy tomato soup for dipping with grilled cheese, roast fresh tomatoes to make a homemade marinara sauce, or thinly slice them to top off pizzas on pizza night.

10. Beans (Kidney, Black, Chickpeas, Black-Eyed Peas)

Sure, beans can give you gas, but they’re totally worth it for all the fiber they pack in! One cup of chickpeas has a whopping 12.5 grams of fiber. Plus, there are so many other types to choose from, like pinto, black, adzuki, kidney, fava, lima, and navy beans. You can add refried beans to soft tacos or quesadillas, whip up a cheesy bean dip, or even bake black beans into brownies for a delicious treat. 

Looking for simple ways to boost your kids' digestion? These high-fiber foods for kids can also act as prebiotics, acting as a food source for probiotics to help your child's gut function properly. Another way to help is by adding a prebiotic and probiotic supplement to your child’s diet. Hiya’s Kids Daily Probiotic is a prebiotic and probiotic blend packed with 10 billion live cultures to support gut health, digestion, and a strong immune system. And the cherry on top? It tastes great, kids love it, and there are no added sugars.