What Are 15 Fiber Rich Foods for Kids That They’ll Love?

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Key Highlights

• It is important to add rich foods with fibre to your kids’ diet. This can help with healthy digestion and stop constipation.
• You need to know how much fibre your child should get. The grams of fibre needed are not the same for every age group.
• A lot of things that kids eat, like apples, bananas, oatmeal, and whole-wheat pasta, have plenty of grams of fibre.
• A simple way to raise fibre intake is to swap out white rice for brown rice.
• If you want to increase fibre for your child, do this slowly and make sure they get lots of water. This can help keep their stomach from feeling bad.
• Giving them servings of fruits and vegetables often is a good way to help them get their daily fibre.

Are you trying to find ways to give your child better nutrition? Getting enough dietary fibre is very important for the diet, but it can feel hard, not just for picky eaters.

Fibre is key to keeping their bodies working well. It helps with their digestion, stops painful constipation, and helps control blood sugar. The best part is that you can use many food choices that are tasty and loved by kids.

This guide will help you see the best fibre-rich foods and teach you simple ways to add them to your family meals for good nutrition and control blood sugar.

How Much Fibre Does Your Child Need?

To make things easy, here is a simple look at the daily amount of fibre children should have. Keeping these numbers in mind helps you give your child meals and snacks that match the right amount of fibre they need for their age.

What Are 15 Fiber Foods For Kids?

Getting enough fibre into your child’s diet doesn’t have to feel like a daily battle. These 15 fibre-rich foods are not only nutritious but also kid-approved, making it easier for busy parents to ensure their little ones get the nutrients they need for healthy growth and digestion.

1. Whole Wheat Paratha

Simple, wholesome, and comforting, Whole Wheat Paratha is one of the easiest and tastiest ways to boost your child’s fibre intake, without changing the family’s favourite meals. Each soft, flaky paratha delivers about 4 grams of fibre, helping kids feel fuller for longer while supporting healthy digestion with every satisfying bite.

If you’re looking for a quick, crowd-pleasing recipe that fits perfectly into any meal, this classic paratha is a must-try.

Recipe:

• Knead whole wheat flour with water, a pinch of salt, and a little ghee until smooth.
• Roll into discs and cook on a tawa until golden on both sides.
• Brush lightly with ghee before serving.
• Pair with dal, curd, or vegetable curries for a complete, balanced meal.

2. Chia and Flax Pudding

Creamy, fun, and packed with nutrients, Chia and Flax Pudding feels like a sweet treat but works like a powerhouse breakfast. Each serving delivers nearly 6 grams of fibre, along with brain-boosting omega-3s and protein, perfect for keeping kids’ digestion smooth and energy steady all morning long.

Ready to whip up a simple, no-cook breakfast that kids will actually ask for? Here’s how:

Recipe:

• Mix two tablespoons of chia or flaxseeds with one cup of milk and a drizzle of honey or maple syrup.
• Stir well and refrigerate overnight.
• In the morning, top with sliced bananas, berries, or crushed nuts.
• Serve chilled for a creamy, healthy treat.

3. Green Peas

Sweet, soft, and bursting with colour, green peas are a kid-friendly favourite that sneak in impressive nutrition with every bite. Just half a cup packs about 4 grams of fibre, along with plant-based protein and essential vitamins A and K, making these little green gems a small but mighty superfood for growing kids.

If you’re wondering how to make green peas a regular and delicious part of your child’s meals, there are plenty of easy ways to serve them up.

Recipe:

• Steam or boil peas until tender and bright green.
• Toss with a little butter and salt for a simple side.
• Add to pasta, rice, soups, or parathas for extra nutrition.
• Blend into sauces or soups for veggie-resistant kids.

4. Apples (with skin)

The old saying “an apple a day keeps the doctor away” couldn’t be more fitting when it comes to fibre. Crunchy, juicy, and naturally sweet, apples with their skin left on are an effortless way to boost fibre intake, offering about 4.5 grams per medium fruit. The pectin in the skin supports healthy digestion and helps keep blood sugar steady, all while delivering that refreshing crunch kids love.

If you’re looking for simple, tasty ways to enjoy apples every day, here are some easy ideas to get you started:

Recipe:

• Wash apples thoroughly and slice them thin, keeping the skin intact.
• Serve plain or with peanut butter for extra protein.
• Grate into porridge or oatmeal for toddlers.
• Avoid peeling, the fibre and nutrients live in the skin!

5. Bananas

Soft, creamy, and naturally sweet, bananas are the ultimate grab-and-go snack for kids. Not only are they mess-free and easy to eat, but each banana also delivers about 3 grams of fibre, along with a healthy dose of potassium and vitamin C to boost energy and support strong muscles.

Whether you need a quick snack between meals or a natural energy boost before playtime, bananas are a reliable and nutritious choice that kids love.

Recipe:

• Serve sliced with cinnamon or nut butter for a quick snack.
• Mash into pancakes or porridge for toddlers.
• Blend into smoothies with milk or yoghurt.
• Freeze slices for a natural ice-cream alternative.

6. Seeds

These tiny nutritional powerhouses are a fantastic way to boost fibre without anyone even noticing! Seeds like chia, flax, and sunflower pack an impressive fibre punch, providing up to 10 grams in just two tablespoons. Beyond fibre, they’re loaded with omega-3s and protein, helping kids stay fuller for longer and fueling their busy days.

Wondering how to effortlessly add these super seeds to your child’s favourite foods? Here are some simple and tasty ideas:

Recipe:

• Sprinkle over oatmeal, yoghurt, or cereal.
• Add to smoothies or chapati dough.
• Use ground seeds in pancakes, muffins, or energy balls.
• Mix chia seeds into milk for a pudding-like texture kids love.

7. Guava

Tropical, tangy, and wonderfully refreshing, guava is one of the best high fiber foods for kids that also packs a vitamin C punch even greater than an orange. With around 5 grams of fibre per fruit, guava is a fantastic natural digestion booster that keeps snack time exciting and nutritious.

If you’re looking to add more fiber rich foods for kids into their diet, here is how guava offers versatile and tasty ways to enjoy this superfruit every day.

Recipe:

• Slice ripe guava and sprinkle lightly with salt or chaat masala.
• Blend with yoghurt and honey for a smoothie.
• Mash into porridge or custard for toddlers.
• Serve chilled for a fruity, refreshing snack.

8. Carrots

Bright, crunchy, and naturally sweet, carrots are a fantastic addition to any high fiber diet for kids. Offering about 3 grams of fibre per half cup, these vibrant veggies are also rich in beta-carotene, which supports healthy eyesight, making them one of the best fibre-rich foods for kids to include in snacks and meals.

Looking to add more fibre foods for kids that are both tasty and nutritious? Carrots are an easy, kid-approved choice that fits perfectly into high fibre snacks for kids or even breakfast.

Recipe:

• Slice into sticks and serve with hummus or yoghurt dip.
• Steam lightly for toddlers.
• Grate into parathas, muffins, or pasta sauces.
• Roast with olive oil for a sweet, crispy side.

9. Sweet Corn

Sweet, juicy, and undeniably fun to eat, corn is a favourite among kids and one of the best fibre-rich foods for kids to include in their meals. Just half a cup of corn provides around 2 grams of fibre, along with folate and antioxidants that help keep their energy steady throughout the day.

If you’re searching for easy and tasty ways to add more fibre to your child’s diet, here is how you can make corn a versatile dish:

Recipe:

• Boil or steam corn kernels until tender.
• Serve on the cob with butter and salt.
• Mix into rice, wraps, or salads.
• Pop fresh corn at home for a crunchy, whole-grain snack.

Get more amazing corn recipes here to make sure your kids get their fibre every day.

10. Oatmeal with Berries (Oats)

Starting the day with a fibre-rich oat breakfast is one of the best ways to support your child’s digestion and keep their energy steady until lunchtime. This warm, creamy bowl of oatmeal topped with fresh berries is a delicious way to do just that.

Oatmeal is a powerhouse among fibre-rich foods for kids, delivering around 5 grams of fibre per serving. It offers a perfect balance of soluble and insoluble fibre, helping to keep digestion smooth while providing lasting energy that fuels busy mornings.

Recipe:

• Cook oats with milk or water until soft and creamy.
• Add chopped strawberries, raspberries, or blueberries.
• Sweeten with honey or cinnamon.
• Top with nuts or seeds for extra crunch.

11. Almonds

Almonds are not just delicious, they’re a nutritional powerhouse! These crunchy nuts make the perfect portable snack, delivering an impressive boost of fibre, healthy fats, and protein, all essential for brain development and overall health.

Just a small handful (about 23 almonds) packs nearly 6 grams of fiber, vitamin E, protein, and those good-for-you fats that support growing minds. Whether you toss them in a lunchbox or enjoy them on the go, almonds are a convenient and wholesome choice.

If you’re looking to make your own almond butter at home, it’s easier than you might think, and you’ll love how fresh and creamy it tastes!

Recipe:

• Add 2 cups of roasted almonds to a food processor.
• Blend on high for 5–7 minutes, stopping occasionally to scrape down the sides.
• Continue blending until the texture becomes smooth and creamy.
• Add a pinch of salt or a drizzle of honey if desired.
• Store in an airtight jar and refrigerate for freshness.

12. Raspberries

Bright, colourful berries are a delicious way to sneak in extra fibre and nutrients, and raspberries top the list! These sweet-tart gems are among the highest-fibre fruits you can serve, making them an instant hit with kids and adults alike.

Just one cup of raspberries packs about 8 grams of fibre, helping keep digestion smooth and blood sugar steady, no sudden energy crashes here! Plus, they’re loaded with antioxidants that support overall health. Their vibrant color and refreshing flavour make them perfect fresh, frozen, blended into smoothies, or even as a tangy sauce for pancakes.

If you’re looking for a quick, tasty way to enjoy raspberries, why not whip up a smoothie that’s as nourishing as it is delicious?

Recipe:

• Add raspberries, banana, yoghurt, milk, and a spoon of chia seeds to a blender.
• Blend until smooth and creamy.
• Pour into a glass.
• Serve immediately.
• Enjoy a refreshing, fibre-rich snack.

13. Kidney Beans (Rajma)

Hearty, familiar, and filling, half a cup of cooked kidney beans provides about 6.5 grams of fibre, providing both soluble fibre for heart health and insoluble fibre along with plant protein for steady energy and growth.

Recipe:

• Soak kidney beans overnight and cook until soft.
• Sauté onions, tomatoes, and spices, then add beans and simmer.
• Serve with rice for a complete protein meal.
• Mash into dips or stuff into wraps for variety.

14. Broccoli

Broccoli might look like tiny trees on your plate, but don’t let that fool you, they’re nutritional powerhouses worth getting creative for!

Vibrant, mild, and packed with nutrients, just one cup of broccoli delivers around 5 grams of fibre, along with immune-boosting vitamins C and K. Roasting broccoli brings out its natural sweetness, turning it into a surprisingly kid-friendly vegetable that’s perfect for adding to a variety of meals.

If you’re wondering how to make broccoli more appealing to little ones, here’s a simple roasting method that brings out the best flavours:

Recipe:

• Toss fresh broccoli florets with a drizzle of olive oil, a pinch of salt, and freshly ground pepper.
• Roast in a preheated oven at 200°C (about 400°F) for 15 minutes, until the edges turn golden and crispy.
• Enjoy it as a tasty side dish, or add it to pasta, stir-fries, and soups for an extra nutrient boost.
• For picky eaters, finely chop the roasted broccoli and sneak it into sauces; they’ll never know!

15. Brown Rice

Nutty, wholesome, and filling, Brown Rice provides around 3.5 grams of fibre per cup, offering sustained energy and better digestion than white rice. It’s a simple upgrade to everyday meals.

Recipe:

• Rinse and cook brown rice with extra water until fluffy.
• Mix with white rice initially for easy transition.
• Serve with dal, curries, or stir-fried veggies.
• Use leftovers for fried rice or rice salads.

Can be introduced gradually by mixing with white rice initially, like brown rice pulao

What Are Some Easy and Tasty Recipes to Give Natural Fiber for Kids?

Here are a few kid-approved, high-fibre recipe ideas:

1. Mini Whole-Wheat Veggie Wraps with Hummus

These colourful, crunchy wraps are perfect finger food loaded with fibre and freshness. They make eating veggies a fun, hands-on experience for kids, perfect for lunchboxes or afternoon snacks.

Ingredients:

• Small whole-wheat tortillas
• 3 tablespoons hummus
• ¼ cup shredded carrots
• ¼ cup thinly sliced cucumbers
• ¼ cup finely chopped bell peppers

How to Make:

1. Spread a thin layer of hummus over each tortilla.
2. Add the vegetables evenly on top.
3. Roll the tortillas tightly and slice them into small pinwheels.
4. Serve fresh for a fun, colourful snack full of fibre and crunch.

2. Homemade Oatmeal Cookies with Raisins and Flaxseed

If your kids love cookies, this recipe is a win-win; they get a sweet treat packed with whole grains and fibre without any guilt. These chewy cookies sneak in natural sweetness and a fibre boost effortlessly.

Ingredients:

• 1 cup rolled oats
• 1 ripe banana, mashed
• 2 tablespoons ground flaxseed
• ¼ cup raisins
• 1 tablespoon honey (optional)

How to Make:

1. Preheat the oven to 180°C (350°F).
2. Mix all ingredients in a bowl until combined.
3. Scoop spoonfuls onto a baking tray lined with parchment paper.
4. Bake for 10–12 minutes or until golden brown.
5. Let cool before serving- chewy, naturally sweet, and fibre-packed!

3. Fruit and Yoghurt Parfaits with Chia Seeds

Looking for a colourful and creamy snack that’s also bursting with fibre? These parfaits offer layers of fun textures and flavours, perfect for breakfast or a midday energy boost.

Ingredients:

• 1 cup plain or vanilla yoghurt
• ½ cup mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon chia seeds
• ¼ cup granola

How to Make:

1. In a small cup or glass, layer yoghurt, berries, chia seeds, and granola.
2. Repeat the layers until full.
3. Chill for 10 minutes to let the chia seeds soften.
4. Serve cool! Creamy, fruity, and rich in fibre and probiotics.

4. Vegetable Muffins (Zucchini, Carrot, or Pumpkin)

Sneaking veggies into snacks has never been easier or tastier! These soft, savoury muffins make a perfect addition to lunchboxes and are loved even by picky eaters.

Ingredients:

• 1 cup whole-wheat flour
• 1 teaspoon baking powder
• ½ cup grated zucchini or carrot (or ½ cup pumpkin puree)
• ¼ cup grated cheese (optional)
• ½ cup milk
• 1 egg or 2 tablespoons yoghurt (for binding)
• 1 tablespoon olive oil

How to Make:

1. Preheat the oven to 180°C (350°F).
2. Mix dry ingredients in one bowl and wet ingredients in another.
3. Combine both and stir in the grated vegetables and cheese.
4. Pour the batter into greased muffin cups.
5. Bake for 15–20 minutes until golden and firm.
6. Cool before packing.

5. Vegetable Pulao with Brown Rice

For a hearty, wholesome meal that’s full of fibre, this vegetable pulao offers delicious flavour and nutrition, ideal for a satisfying lunch or dinner.

Ingredients:

• 1 cup brown rice
• ½ cup chopped mixed vegetables (peas, carrots, beans)
• 1 tablespoon ghee or oil
• ¼ teaspoon cumin seeds
• Salt to taste

How to Make:

1. Rinse and soak the rice for 15 minutes.
2. Heat oil in a pan, add cumin seeds and vegetables, and sauté for 2–3 minutes.
3. Add the rice, salt, and 2 cups of water.
4. Cook until the rice is soft and fluffy.
5. Serve warm.

6. Rajma or Chana Masala with Whole-Wheat Roti

This classic Indian combo packs a punch of fibre and protein that will keep kids full and energised for hours. Plus, the comforting flavours make it a family favourite.

Ingredients:

• 1 cup boiled kidney beans (rajma) or chickpeas (chana)
• 1 chopped tomato
• 1 small onion, finely chopped
• ½ teaspoon cumin
• ½ teaspoon turmeric
• ½ teaspoon coriander powder
• Salt to taste
• Whole-wheat rotis for serving

How to Make:

1. Heat oil in a pan and sauté onions until golden.
2. Add tomatoes and spices; cook until soft.
3. Add boiled beans or chickpeas and simmer for 5–10 minutes.
4. Serve hot with soft whole-wheat rotis.

7. Lentil Soup (Dal)

Nothing beats a warm bowl of dal for comfort and nourishment. This fibre-rich soup is mild enough for kids and loaded with protein and fibre to fuel growing bodies.

Ingredients:

• ½ cup red or yellow lentils
• 2 cups water
• ¼ teaspoon turmeric
• ½ teaspoon cumin seeds
• 1 teaspoon ghee or oil
• Salt to taste

How to Make:

1. Rinse the lentils and cook with water and turmeric until soft.
2. In a small pan, heat the ghee and add the cumin seeds.
3. Pour this tempering over the cooked dal.
4. Stir well and serve warm with rice or roti.
5. Mild, comforting, and filled with plant-based fibre, perfect for kids.

To add more fibre to an Indian school lunchbox, try giving your kid Rajma, Chana Masala or Vegetable Pulao with Brown Rice.

What Are Signs That My Child Isn’t Getting Enough Fiber?

The most common sign that your child’s fibre intake is not enough is constipation. This means the stools are hard to pass or do not come often. Some other signs can be low energy or stomach pain. If your child does not eat enough servings of fruits, vegetables, or whole grains, they may not be getting the fibre they need.

What Are The Possible Risks Of High Fiber Diet For Kids?

While the benefits of fibre are many, suddenly adding too much can cause discomfort. Here are the common risks parents should watch out for:

• Bloating or feeling overly full after meals
• Gas and stomach cramps
• Loose stools, diarrhoea, or constipation
• Abdominal discomfort discourages future fibre intake
• Worsened constipation if not paired with enough water

Is it safe to give fiber supplements to kids if they don’t eat enough fiber-rich foods?

If kids are not getting enough fibre from foods like whole wheat paratha, some parents may consider fibre supplements. While fibre supplements can help, it’s important to consult with a paediatrician before giving them to children, as whole food sources like whole wheat provide additional nutrients and health benefits compared to supplements alone.

Conclusion

Including the right amount of fibre in your child’s meals is important for their health and for fulfilling their daily fiber intake.

You can pick foods that they like and add them to snacks or meals. Make sure to give them these new foods slowly and watch how they feel, so there is no stomach upset.

When you give your child fibre-rich foods each day, you help them build good eating habits. This can last for many years.

Frequently Asked Questions

Which foods are highest in fibre?

Foods that have too much fibre include lentils, beans, chickpeas, flaxseeds, chia seeds, black beans, quinoa, oats, pears, apples, and leafy greens. Whole grains and legumes usually top the list, offering both soluble fibre and insoluble fiber kids need daily.

How do I get more fiber in my child’s diet?

Add small swaps like whole wheat bread instead of white, fruits instead of juice, and veggies blended into sauces. Offer fibre-rich snacks like popcorn, berries, or oatmeal cookies. Slowly increase intake to avoid tummy discomfort.

What is the easiest way to get healthy kids snacks?

Keep quick, fibre-packed options ready: fruit slices with nut butter, yoghurt parfaits with berries, or whole-grain crackers with cheese. Prepping snacks ahead of time makes healthier choices easy for kids and prevents reaching for processed foods.

What are some fiber-rich foods your toddler eats?

Toddlers can enjoy bananas, pears, apples, peas, lentils, oats, and whole-wheat pasta. Softly cooked veggies like carrots and sweet potatoes work well. These provide gentle fibre, support digestion, and can be mashed or blended for easier eating.

Easy meals/snacks that are high in fiber?

Whole-wheat veggie wraps, oatmeal with raisins, fruit smoothies with flaxseed, or vegetable muffins provide too much fibre. Meals like brown rice with lentils or quinoa with veggies are filling, nutritious, and easy to adapt for kids’ taste preferences.

How can I encourage my kids to eat more fiber-rich foods?

Make fibre fun. Add veggies into pasta sauces, blend fruits into smoothies, or bake with whole grains. Serve colourful plates, get kids involved in cooking, and introduce new foods slowly alongside familiar favourites to build acceptance.

What role does fiber play in a child’s digestive health?

Fibre keeps digestion smooth, prevents constipation and heart disease, maintains blood sugar levels, and supports healthy gut bacteria. It also helps regulate blood sugar and keeps kids feeling full longer. Adequate fibre in childhood builds habits that support long-term digestive and overall health.