Fiber For Kids: 15 Tummy-Friendly Foods & Creative Ways To Eat Them

It's no wonder that some of the healthiest foods are also fiber powerhouses, with a slew of health-boosting benefits. This all-important, plant-derived nutrient is vital for optimal gut health1 and overall well-being. That's why fiber should play a pivotal part in anyone's diet—including kiddos! 

Yet, it is estimated that only 5% of American adults and children2 get an adequate amount of dietary fiber. That's a pretty big problem, considering, "Studies show that children who eat fiber-rich diets3 have a reduced risk of obesity and chronic diseases later in life," says Whitney English, M.S., RDN. Fiber can also help prevent constipation—a common problem for young children.

What's more, "Fiber helps feed children's developing microbiome, which sets the stage for their lifelong health—the microbiome does everything from helping to digest food to regulating metabolism to influencing immune responses," says English.

Ensuring proper fiber consumption is key to promoting your child's health—but what exactly is dietary fiber, anyway?

Usually called roughage, dietary fiber is a plant-derived food component that is not digested by the body. It moves through the digestive system and then out of the body. There are two kinds of dietary fiber: soluble fiber or viscous (think fruits and veggies) and insoluble fiber or bulking (think whole grains and chia seeds). To ensure you're getting both types, most health experts recommend eating a variety of nutritious, fiber-rich foods.

Fiber: 5 to 15 grams per cup.

Whether it's kamut, teff, sorghum, amaranth, millet, fonio, farro, rye, freekeh, quinoa, or barley—ancient grains are a compelling, nutrient-rich staple worldwide. Although the health benefits are unique to each variety, they're generally associated with blood sugar control4 and may decrease the risk of chronic disease5.

Fiber: 4.4 grams in 1 medium apple.

Crunchy, sweet, and packed with nutrients—what's not to love about this tasty fruit that might just keep your doctor away, after all? Rich in polyphenols and pectin, apples are linked with numerous health benefits, like digestive support and cardiovascular health6. To punch up its gut-friendly perks, leave the skin on and enjoy the whole fruit (flesh and skin).

Fiber: 13.5 grams in 1 avocado.

From toast to guac, there's no denying the popularity of this creamy fruit. Loaded with heart-healthy fats, insoluble fiber, potassium, antioxidants, and other essential nutrients, avocados are a great kid-approved option with powerful tummy benefits. 

Fiber: 3 grams in 1 medium banana.

Did you know bananas are actually (and botanically classified as) berries? This nutritious staple is a convenient, delicious way to amp up your child's fiber intake (yellow bananas contain soluble and insoluble fiber) and promote regularity7. Bonus points: The cheery fruit may offer some mood-boosting benefits, too! 

Fiber: 9 to 15 grams per cup.

Beans are a nutrient rock star, high in plant-based protein, vitamins, minerals, and dietary fiber. From chickpeas and edamame to black beans and black-eyed peas, there are enough options to please even the pickiest of eaters.

Fiber: 3.4 grams per cup.

This vibrant root packs some significant nutritional value. Beyond a healthy serving of fiber, beetroots and their greens also contain iron, calcium, vitamin C, vitamin A, folic acid, phytonutrients, and dietary nitrates8. 

Fiber: 4 to 8 grams per cup.

A vital source of fiber, polyphenols, and other anti-inflammatory compounds, berries are a satisfying option for your child's diet. They are tasty on their own as a handy, nutrient-dense snack. Plus, they're easy to incorporate during mealtime. Here's a berry simple tip to try: Mash up a few fresh raspberries for a natural jelly or jam swap in your kid's lunch.

Fiber: 2.8 grams per 100-gram serving.

This root veggie is a kids' favorite, thanks to its crunchy texture and sweet taste. Carrots are the perfect all-around snack that's packed with a pretty impressive nutrition profile (hello, beta-carotenes). 

Fiber: 9 grams per 2 tablespoons.

Chia seeds are a tiny (but mighty) source of fiber, vitamins, minerals, and plant-based omega-3 fatty acids (which can offer heart9 and brain10 benefits). When you mix chia seeds with liquid, they take on a gel-like consistency—making them a versatile ingredient for smoothies, jams, pudding, and even for use as a vegan egg replacement.

Fiber: 14.4 grams per 100 grams.

Corn is a whole grain with a whopping punch of dietary fiber in every serving. When it comes to popcorn, opt for air-popped, lightly seasoned varieties for the best must-have, healthy snack.

Fiber: 9 grams per cup.

All tropical fruits are loaded with fiber, but guavas are certainly a standout, with 9 grams per cup. This flavorful fruit can offer not only digestive support but also anti-inflammatory 11benefits.

Fiber: 6 grams per sweet potato.

The bright color of this world-renowned tuber is a sign of its unique nutritional profile—high in antioxidants, vitamins, minerals, plus both soluble and insoluble fiber. Like other root vegetables, it's ideal to keep their skins on for an ultimate nutrient boost.

Fiber: 8 to 16 grams per cup.

Thanks to their slew of health benefits, oats are a top-notch fiber source for your child's diet. This yummy whole grain contains an important type of fiber called beta-glucan, which might support heart, immune12, and gut microbial function13.

Fiber: 5 grams in 1 medium pear.

These sweet, bell-like fruits are a highly nutritious and tasty treat for any kiddo. One medium-size pear contains around 5 grams of fiber as well as significant amounts of immune-supporting antioxidants14. 

Fiber: 5 grams per 100 grams.

Rich in protein, fiber, and other essential nutrients, green peas are a wonderful tummy ally and weekly kitchen staple (don't we all use frozen peas anyway?) to keep on hand.

Fiber supplements should never supersede a diet rich in high-fiber foods. However, these may help if you find it tough to meet your child's daily fiber intake through fruits, veggies, whole grains, seeds, and nuts. Just be sure to consult with your pediatrician before adding any type of supplement to your child's diet.