Fiber is a critical nutrient for health throughout all of the life stages. It can be especially important for the digestive development of growing toddlers and young children, as well as supporting their overall long-term health. Help make sure your child gets enough fiber by understanding why this nutrient matters and where to find it in fiber rich foods for kids.

What is fiber?

Fiber is an essential nutrient, meaning that your body doesn’t make it and you have to find it in your diet. Fortunately, there are plenty of foods that are natural sources of fiber.

Fiber is actually a type of carbohydrate, but unlike carbs that break down into sugar when eaten, fiber is non-digestible. This is because people don’t have the enzyme needed to do so. Instead of being digested, fiber has several jobs as it passes through the digestive tract. Some of these include cleaning out the intestines and feeding good gut bacteria. 

There are two main categories of fiber, soluble and insoluble, each of which have unique activities in the body. Most foods contain both types, but some foods are better sources of one type of fiber than the other. 

Soluble fiber dissolves in water and certain types, like beta-glucans, are known to help keep cholesterol and blood sugar levels healthy. Insoluble fiber, on the other hand, doesn’t dissolve in water and is most helpful for moving nutrients and particles and preventing constipation.

Why do toddlers need fiber?

Fiber is essential throughout life. Practicing a high fiber diet for kids is a good habit of starting early on that will have lasting benefits.

Extensive research demonstrates how a diet rich in high-fiber foods supports health outcomes. For instance, people who eat fiber rich food tend to enjoy a lower risk for chronic diseases like type 2 diabetes, heart disease, and cancers. 

Studies also suggest that a high-fiber diet may be associated with a lower risk for metabolic syndrome, which is a cluster of symptoms that increase your risk for said chronic diseases. These include things like high blood pressure, abdominal obesity, dyslipidemia, and insulin resistance. While these symptoms are unlikely to affect toddlers, nutrition during childhood can certainly set the stage for health outcomes as kids get older.

A high fiber intake is also correlated with digestive health such as more regular bowel movements , which can be an area of concern for many parents and caregivers of toddlers. Making sure children get enough fiber in their diet helps keep food moving optimally through the digestive system, helping to prevent constipation and support regular stools.

Plus, foods that are naturally rich in fiber also tend to be packaged with other healthy nutrients, like vitamins, minerals, and antioxidants. You can also find rich-in fiber supplements for toddlers, for example Else Nutrition's Plant-Based Complete Nutrition Toddler Drink.

How much fiber do kids need?

While western culture often focuses on getting enough nutrients like protein, it’s fiber that we should really be concerned with. 

In fact, while the minimum recommendations for fiber for adults are a mere 30 grams per day, surveys show that 95% of American adults are getting half that amount. What’s even more alarming is that fiber has been deemed a public health “nutrient of concern” in the Dietary Guidelines for Americans 2020-2025. Unfortunately, this isn’t the first time fiber has made that list in the United States.

For toddlers and young children ages 1-8 years old, daily fiber needs fall between 19-25 grams per day. This can be easily met by offering high fiber foods for toddlers multiple times per day. 

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Can my child get too much fiber? 

While the benefits of fiber are plenty, that doesn’t mean more is always better. As with any food or nutrient there is such a thing as getting too much fiber. For some kids, getting too much fiber can backfire and have unwanted digestive consequences, like constipation, bloating, gas, abdominal pain, soft stools, or other changes in bowel habits. 

Increasing dietary fiber intake too quickly can also result in these side effects. This is often attributed to the bulking effects of fiber or its fermentation in the digestive tract. Plus, a child’s gut microbiome can take time to develop.  Some ways to reduce dietary fiber intake may include:

• Serving refined white breads and pastas in place of whole grain versions
• Removing the edible skins and peels of fruits and veggies
• Serving 100% fruit juice occasionally in place of whole fruit
• Serving canned veggies
• Avoiding fiber-fortified foods like orange juice with a lot of pulp. 

Gradually increasing fiber intake, introducing a variety of plant foods early, and doing so with plenty of water, can help keep these symptoms of too much fiber to a minimum.

15 healthy high fiber foods for kids

Looking for fiber for kids? The only places it’s naturally found are plant foods. This includes fruits and  vegetables, grains, nuts, seeds, and legumes, including beans, peas, and lentils. Some plant foods contain more concentrated amounts of fiber than others, so incorporating a wide variety in your child’s diet is the best way to get enough. 

Here are 15 healthy and good sources of fiber foods for kids that you can easily offer at regular meals and snack times, including ideas to do so.

How to give meals a fiber boost

The best way to increase fiber content in meals and snacks is to add more plant foods to them. These should generally be in the most whole form possible to preserve the most fiber. 

For instance, there will be significantly more fiber in a homemade fruit and veggie smoothie than in a store-bought fruit juice. The latter likely has little, if any, fiber in it and is prone to contain other ingredients you may not be seeking, like added sugar.

Some ideas for increasing fiber intake for kids include: 

• Replacing meat and poultry with beans, peas, and lentils
• Substituting whole grains, breads, and pastas over ultra-processed white versions
• Choosing whole fruits and veggies over commercial juices
• Offering fresh fruits, veggies, nut and seed butters over crunchy packaged snacks
• Add high fiber fruits and veggies to your favorite Else Nutrition products for a delicious smoothie

If your toddler is experiencing constipation, try adding “P” plant foods to help get things moving. These include pears, peaches, plums and prunes, and may be found fresh, frozen, or canned (just look for ones that are canned in water and not an added sugar syrup). These foods are high in fiber and contain a concentrated amount of natural sugars, which helps draw water from the intestines and into the stool. 

Make sure you are monitoring how much fiber your child is receiving and how much your child needs. Make sure you are not overwhelming their system by adding too much. To confirm how much fiber-rich foods your child is consuming check the nutrition labels and compare what they are currently eating to what they need to consume. 

Should I give my child a fiber supplement?

A fiber supplement for kids may be appropriate in certain short-term situations, but they shouldn’t be relied upon as a primary source of this nutrient. Fiber supplements don’t contain the other healthy nutrients that food sources offer.

The main reason why fiber supplements for toddlers and young kids are used is to alleviate acute bouts of chronic constipation or diarrhea. Fiber can be used to help promote stool softening and movement, or to help bulk loose stools. 

One common fiber supplement is called psyllium husk, which is a soluble fiber sometimes added to things like cereals, breads, and snack bars. When consumed, it forms a sticky gel in the intestines that helps move things through. Another popular fiber supplement is dextrin, which is a soluble fiber derived from corn or wheat that adds bulk to a child’s stools. 

Still, high fiber food for kids should be prioritized. Always speak to your healthcare provider before starting a fiber supplement to make sure that the use, type, and dosing regimen is safe and appropriate for your child.

Fiber is essential for your child’s health

Fiber is a critical nutrient for the optimal function and development of your child’s digestive system. Getting enough fiber is also essential for their long-term overall health, as it helps reduce risk for a variety of chronic diseases. 

Offering a wide variety of whole plant foods, and adding more fiber-rich ingredients to meals and snacks where needed, are the best ways to help your child meet their fiber requirements.