As a mom to three young boys, I’m always brainstorming new ways to prepare healthy, balanced meals my kids will eat and enjoy. Finding that sweet spot between nutrient dense meals and meals our kids will actually eat can sometimes feel like an uphill battle. But it’s a priority for me, as there’s no denying the important role nutrition plays in a child’s growth, development, and overall well-being. Food impacts everything from a child’s energy levels to their immune system to how well they sleep at night.
While it’s easy to get caught up in considering the “big three” — proteins, carbs, and fats — when thinking of a balanced meal, one of the most underrated (but incredibly important!) nutrients for children and adults is fiber. Including fiber-rich foods in your child’s daily meals can help them feel more satisfied and be incredibly beneficial for a myriad of reasons.
For today’s blog post, I’m sharing a round-up of high fiber foods for kids that will not only pack a nutritional punch but also taste great! While I also try to keep healthy pantry snacks for kids on hand, I do think it’s important to make sure most of the foods in our boys’ diet come from meals we prepare in our home and these are some higher fiber kid-approved recipes. I hope your little ones enjoy these recipe as much as our kids do!
10+ High Fiber Foods For Kids
Before we dive into the recipes, let’s chat about the importance of fiber, the benefits of incorporating it into a child’s diet and exactly how much fiber children need. and is actually good for kids, how including it in their diets can benefit them, and exactly how much they need.
Is Fiber Good For Kids
Yes!! Though children need less than adults, fiber is equally important for kids, helping to promote fullness and regulate digestion. Some of the specific benefits of fiber for kids include:
Healthy Digestion
Fiber helps regulate bowel movements and prevents constipation in kids. There are two types of fiber, soluble and insoluble fiber.
Insoluble fiber adds bulk to stool and helps it move through the digestive tract more efficiently. This keeps your child regular and reduces the risk of digestive discomfort. Soluble fiber, on the other hand, can absorb water and form a gel-like substance that softens stools. Together, these fibers keep digestion running smoothly, which is especially helpful for kids prone to constipation.
Weight Maintenance
Fiber-rich foods help kids feel full longer, which can prevent overeating. Foods that are good sources of fiber, such as whole grains, legumes, fruits, and vegetables, take longer to chew and digest.
This naturally helps kids regulate how much they eat and listen to their bodies. Feeling satisfied for longer reduces the urge to snack on processed foods, which often contain added sugars.
Improved Gut Health
Dietary fiber feeds the good bacteria in your child’s gut, boosting their microbiome. Certain types of fiber act as prebiotics, which means they serve as food for the beneficial bacteria in the gut. A healthy gut microbiome is linked to better digestion, improved immune function, and even brain health. Encouraging kids to eat a variety of fiber-rich foods helps populate their gut with diverse, helpful microbes that protect against illness and inflammation.
Stabilized Blood Sugar Levels
Fiber helps slow down the absorption of sugar into the bloodstream. When kids eat refined carbs or sugary snacks without fiber, their blood sugar can spike quickly and drop soon after, which causes mood swings, fatigue, and cravings.
However, fiber slows down how quickly sugar is absorbed, keeping energy levels more stable. This is particularly important for kids with blood sugar sensitivity or at risk of developing type 2 diabetes later in life. Balanced blood sugar also supports better focus and behavior throughout the day.
How Much Fiber Do Kids Need
The amount of fiber needed varies depending on age and gender. Of course, the recommendations are also general guidelines. Before determining how much fiber your child may need, be sure to consult your doctor or pediatrician with any specific questions or concerns. According to the Children’s Hospital, the recommended daily grams of fiber are as follows:
- 1-3 years old: 19 grams of fiber/day
- 4-8 years old: 25 grams of fiber/day
- 9-13 years old: 26 grams of fiber/day for females, 31 grams of fiber/day for males
- 14-18 years old: 29 grams of fiber/day for females, 38 grams of fiber/day for males
High Fiber Recipes For Kids
Whole Wheat Pumpkin Muffins
These cozy pumpkin muffins are a fall favorite in our house, but we enjoy them all year long! Made with whole wheat flour, pumpkin puree, and naturally sweetened with maple syrup, they’re soft, fluffy, and full of warm spices. The whole grains and pumpkin add a boost of fiber, making them a nutritious option for breakfast, school lunches, or an afternoon snack.
Turkey Vegetable Meatloaf
A vegetable-packed meatloaf the whole family will love, this turkey vegetable meatloaf is full of flavor… and vegetables! It tastes great as leftovers as well, so it’s the perfect meal prep recipe to make on a Sunday and enjoy on a busy weeknight when life gets crazy.
Peanut Butter Cookie Dough Overnight Oats
If your kids love cookie dough, they’ll adore this fun and fiber-filled breakfast! These overnight oats are made with old-fashioned oats, peanut butter, chia seeds, and a touch of honey for natural sweetness. With oats and chia seeds in the mix, it’s a good source of filling fiber, keeping little tummies full and happy all morning long.
Lasagna Recipe with Cottage Cheese
A high protein lasagna recipe using cottage cheese, this lasagna combines a savory meat sauce with protein-packed cottage cheese for the ultimate comfort food. Topped with gooey, bubbly cheese, this cottage cheese lasagna layers tender sheets of pasta and meat sauce with a fragrant herb cottage cheese mixture to make every bite satisfying and delicious. Bonus: Each slice has 7 grams of filling fiber and 39 grams of protein!
Chocolate Chia Seed Protein Pudding
This chocolate chia pudding tastes like you’re having dessert for breakfast, but it is packed with fiber, protein, and omega-3s. Chia seeds expand to create a thick, creamy texture that kids love. Each serving contains a good source of fiber, and when you add a scoop of protein powder, it becomes a complete, satisfying snack or meal.
Super Seed Oatmeal
Upgrade your usual oatmeal with a sprinkle of flax, chia, and hemp seeds to turn it into a fiber-rich, nutrient-dense powerhouse. This simple recipe takes minutes to make but is loaded with plant-based protein, healthy fats, and plenty of fiber to support digestion and keep energy levels steady. Let your little ones add their favorite toppings, and they’ll be eager to dig in!
Easy Coconut Granola
Crunchy, sweet, and lightly toasted, this homemade coconut granola is made with rolled oats, unsweetened coconut flakes, and a touch of maple syrup. With whole grains and seeds in every bite, it’s a naturally high-fiber topping for yogurt, smoothie bowls, or even eaten by the handful as a snack!
Strawberry Banana Hidden Cauliflower Smoothie
With 12 grams of fiber per serving, frozen cauliflower is a sneaky ingredient in this creamy, fruity smoothie, and your kids will never know it’s there. Blended with strawberries, banana, and a splash of milk or yogurt, this smoothie is high in fiber, potassium, and vitamin C. It’s a great way to sneak in veggies first thing in the morning.
Sweet Potato Muffins
Made with wholesome ingredients and naturally sweetened, these whole wheat chocolate chip sweet potato muffins are perfect for breakfast and make a great grab-and-go snack. Bonus: They’re freezer-friendly so bake up a double batch to ensure you always have one on hand when a muffin craving strikes!
Gingerbread Oatmeal
This warm, comforting gingerbread oatmeal tastes like the holidays in a bowl. Made with deliciously fragrant gingerbread spices — ginger! cinnamon! nutmeg! cloves! all spice! — it will make your house smell amazing and your mouth start watering.
Snickerdoodle Smoothie
This creamy, satisfying dessert-like oat snickerdoodle smoothie incorporate fiber-rich oats and wonderful for breakfast, an afternoon pick-me-up or even a sweet treat after dinner.
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