Tap to Read ➤

High Fiber Foods for Toddlers

Toddlers are usually fussy eaters, and it requires efforts on the part of parents to ensure that they follow a diet that fulfills their requirements for nutrients.
Deeptee A
They end up consuming food which are rich in fats and sugars, and low in fiber. This story provides information on the importance of high-fiber foods for toddlers along with a list of these food items.
Toddlers in the age group of 1 - 3 years should get 19 grams of fiber daily. Dietary fiber, which is one of the essential nutrients, is divided into soluble and insoluble fiber. The former binds with the fatty acids in the stomach and slowly release the sugar in the bloodstream, thereby lowering cholesterol and lowering the risk of heart diseases.
The latter helps clean the intestines, and also maintain the pH level in the stomach. This ensures regular bowel movement and cleans the stomach of all the toxins. These help release energy into the body. They also keep the glucose level in check, and are digested faster than the others. Vegetables, fruits, and whole grains are high in fiber.
Following are the various fiber-rich foods. These are easily available and can form a part of the regular meals for kids. Some of them are favored by the kids, while the others need to be prepared in creative ways:

Whole Grains

While selecting breads, choose whole wheat, multigrain, and whole grain breads. These breads are high in fiber. The same applies to other bakery products as well. If the child is fond of pasta or spaghetti, choose those made from wheat. Prefer brown rice over the white one. Also, select fiber-rich cereals for breakfast.


Vegetables like zucchini, carrots, or broccoli can be infused into the pasta or a burger patty can be made, to encourage children to have them. A mixed vegetable curry made of these vegetables can also be served with rice.


Kids are fond of fruits. Fruits like strawberries, oranges, and cantaloupes are rich in fiber. Some of these fruits could be added to cereal everyday, packed for lunch, and served as desserts. Make amazing desserts from fruits, if the kid prefers them, rather than having the fruit by itself. Prevent juicing these fruits, instead encourage the kid to have the fruit.


Almonds, cashew nuts, and peanuts are high in fiber. They could be opted for snacks in between meals. Dried fruits are also good sources of fiber.
The aforementioned are broad categories of fiber-rich foods. Here is a list of specific items which fall in this category:
  • Wheat
  • Barley
  • Brussels Sprouts
  • Spinach
  • Bananas
  • Green Beans
  • Pears
  • Lentils
  • Prunes
  • Berries
  • Lima Beans
  • Apples
  • Raisins
  • Broccoli
  • Oatmeal
  • Dates
  • Tomatoes
  • Kidney Beans
  • Raspberries
  • Meatballs
  • Split Peas
  • Oat Barn
  • Navy Beans
You can prepare numerous recipes from these high fiber foods. These should be preferred over the ones that are rich in sugar. However, also ensure they are not consumed in excess, as they may cause gas and bloating.
Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.