High Fiber Foods For Toddlers

Including key nutrients, like fiber, into your toddlers diet can support current growth and development while also setting the stage for their lifelong wellbeing. Here is a list of high fiber foods for toddlers that are safe for them to eat and easy to include on their plate!

While it may sometimes feel like an uphill battle of “I don’t like that” and food throwing, feeding a toddler balanced and nutritious foods is incredibly important. Not only do the foods on their plate support your toddlers demanding growth and developmental energy needs, but it also sets the stage for their lifelong health and wellness.

As a registered dietitian and fellow toddler mom, my goal is to provide you with tips, tricks, and lists that will help you feed your toddler well. Today we are looking at fiber, a critical nutrient for toddlers that can benefit their gut health, digestive system, and maintain energy levels throughout the day.

For most toddler parents, the first thing I recommend focusing on when feeding your toddler is consistent flavor exposure and offering a wide variety. Variety of flavors. Variety of foods. Variety of texture. This exposes your toddler to plenty of “new” and also increases the variety of nutrients that you are offering through their diet.

From there, you can start to focus on including specific foods that we know are rich in key nutrients to support your toddlers health. Today, we are focusing on fiber rich foods for toddlers and I have gathered a few of my favorite, safe to eat high fiber foods for toddlers that you can start including on their plate today! Sorry, popcorn isn't on here.

Let’s get to the fiber rich list:

30 High Fiber Foods For Toddlers

What are the benefits of a high fiber diet for toddlers?

Fiber is a type of carbohydrate found in plant based foods like seeds, nuts, fruits, vegetables, grains, and more. Recommendations per age group do vary by age but you can start with the guidelines of your childs age + 5 for fiber intake goals. If you child is 3 years old, then you do 3 years of age + 5 for a goal of 8 grams of fiber per day.

So why focus on fiber for toddlers? We have plenty of research on the health benefits of a fiber rich diet for adults, but fiber is also beneficial for toddlers because it can help support:

1) Stable energy Levels

Fiber, especially soluble fiber like that found in grains and some fruits, passes slowly through the digestive tract which can help your toddler feel fuller for longer and more energized.

With a slow release of energy (meaning calories), your toddler blood sugar and energy levels will be more stabilized throughout the day which can support them through school activities and playground time.

2) Gut Health

Fiber acts as a prebiotic in the digestive tract which feeds and supports the gut microbiome, even in toddlers. While this is beneficial to the health of your gut itself, the benefits flow into other areas like supporting immune health as well.

3) Digestive regularity

One of the more notable health benefits of high fiber diets is its role in supporting digestive regularity and to prevent constipation. This is especially important for toddlers, including those who tend to have more irregular bowel movements.

4) Increased intake of nutrient rich foods (and fluid!)

Generally speaking, the higher fiber foods are less processed and more nutrient dense meaning they offer more nutrients per calorie of food. By aiming to increase your toddlers fiber intake, most parents will naturally choose more fruits, vegetables, and whole grains which offer more nutrition than their more refined counterparts.

This is incredibly important because choosing nutrient dense foods is essential for supporting your childs growth and development. Children have small stomachs, take small bites, and tend to eat only a fraction of the food that you put on their plate so our goal as toddler parents is to include as much nutrition into those small bites as possible.

Additionally, as you increase fiber in your diet you should always increase fluid intake to support digestive regularity. By adding fiber rich foods, you can naturally increase your childs intake of water and other healthful fluids.

5) Can reduce the risk for certain diseases

Finally, high fiber diets have been shown to support health and reduce the risk for developing certain diseases by supporting a healthy body weight, stabilizing blood sugar levels, lowering cholesterol levels, and more.

Including fiber rich foods on your toddlers plate is beneficial for their current health but also supports their lifelong health. Keep this list of high fiber foods for toddlers on your refrigerator and offer these foods daily!

What Foods Are High In Fiber For Toddlers

Fruits and Vegetables:

1) Pears (with the skin)

One of the most underrated sources of fruit fiber are pears. In fact, one medium pear has about 6.5 grams of fiber and can be offered in a similar way as apples for change in nutrition and flavor.

2) Berries

From this dietitians perspective, the most popular high fiber fruits that parents rely on are berries like raspberries, blueberries, and blackberries. Here’s a look at the fiber content of each:

Raspberries: 1 cup of raspberries has 8 grams of fiber.
Blueberries: 1 cup of blueberries has 6 grams of fiber.
Blackberries: 1 cup of blackberries has 7.6 grams of fiber.

Many toddlers love whole berries on their plate but you can also get creative with serving berries in different ways like making a raspberry chia seed jam for school lunch or baking a blackberry baked oatmeal recipe for breakfast.

3) Avocados

Did you know avocados are a fruit? Beyond that, did you know that avocados offer more to the diet than just healthy fats. Avocados are also rich in fiber and one serving of avocado, about 1/2 cup, has about 5 grams of fiber in it.

4) Prunes

Like many dried fruits, prunes are a good source of fiber to choose for your toddler. For reference, 1/4 cup of prunes has 3 grams of fiber. Prunes are dried plums and I love them for toddlers because they are diaper bag friendly and perfect for on the go.

5) Apples (With the Skin)

One apple with the skin on has about 5.5 grams of fiber and is a toddler friendly fruit option. To offer apples in the safest way for your toddlers, always slice them in to thin slices or consider cooking them until soft and serving them with the skin on.

6) Brussel Sprouts

Brussel sprouts may be a bit of a stretch for toddler pallets but, like broccoli trees, some toddlers love to turn brussel sprouts into more exciting characters or objects! A 1/2 cup of cooked brussel sprouts has about 3 grams of fiber in it and tastes delicious with some melted cheese or butter for a toddler friendly side dish.

7) Green Peas

Peas and carrots are a popular vegetable side dish on toddlers plates and the good news is that they actually help you work towards your toddlers fiber needs! One serving of cooked green peas, or 1/2 a cup, has 4 grams of fiber. Green peas are also incredibly convenient to choose and can be used fresh, frozen, or canned!

8) Sweet Potato

Sweet potatoes are near and dear to most babies and toddlers hearts. With their naturally sweet flavor and a perfect pairing with butter and cinnamon, it’s no surprise! Rest assured that sweet potatoes are full of key nutrients like Vitamin A for eye health but also contain a good serving of fiber with about 3 grams of fiber per serving.

9) Broccoli

The “broccoli trees” as we like to call them in my house are actually a good source of fiber one your toddlers plate with a 1/2 cup serving containing 2.6 grams of fiber. I like to pair fiber rich broccoli with a high protein cottage cheese ranch dip for a balanced snack or side dish for my toddler.

10) Guava

Did you know that guava is actually one of the highest fiber fruits you can put on your plate? One cup of guava has almost 9 grams of fiber in it and its a great way to introduce new flavors to your toddlers plate!

11) Pumpkin

Pumpkin lovers rejoice because pumpkin is actually full of fiber with a 1/2 cup of pumpkin puree containing 3.6 grams of fiber. You can serve pumpkin puree as a side dish, roast pumpkin chunks until soft, or even bake pumpkin into Pumpkin muffins or breads for an easy and delicious way to include fiber rich pumpkin on your toddlers plate.

12) Corn

If you have a toddler who prefers slightly sweeter flavors then corn may be one that you consider! 1/2 cup of cooked corn has 2 grams of fiber in it and the sweeter flavor profile may be better accepted than other vegetable options.

13) Freeze Dried Fruit

Finally, one of my personal favorite fiber rich snacks for my toddler are freeze fried fruits like freeze dried berries. These are naturally VERY high in fiber, perfect to add to yogurt bowls, or a great option for a grab and go snack that can live in your diaper bag.

Grains, Beans, Seeds, and More!

14) Chia seeds

Chia seeds are a nutrient dense seed that can be seamlessly incorporated into tons of recipes, including smoothies. Chia seeds are rich in protein, fiber, and healthy fats that can balance out your smoothie macronutrients.

Adding one tablespoon of chia seeds will add about 3 grams of protein and a healthy dose of omega-3 fatty acids. Beyond that, it will also add 4.5 grams of fiber which can help you build a high fiber smoothie as well.

15) Hemp Hearts

Hemp hearts, which are shelled hemp seeds, are probably one of the easiest ways to sprinkle a boost of protein onto your meal or snack. With 10 grams of protein and 12 grams of essential fats (omega 3 and omega 6) per serving, hemp hearts can be added to recipes like smoothies, toast, yogurt bowls, and salads.

Hemp hearts do have more of a sprouted flavor than chia seeds or flax seeds do but I find that they pair well with peanut butter smoothies, green smoothies, and berry smoothies.

16) Chickpeas

Chickpeas are bit of a fiber power house with a 1/2 cup serving having about 6 grams of fiber in it. Beyond their fiber content, chickpeas are also higher in plant-based protein which makes them a great option for kids who don’t like meat or follow a plant-based eating pattern.

Chickpeas can easily be blended into smoothies, incorporated into muffins, or chopped into plant-based pasta sauce for a boost in fiber and nutrition.

17) Edamame

Soy foods, like edamame, are most known for their plant-bases protein content but they are also a good source of fiber for your toddlers!

One serving of edamame, which is about ⅔ cup, will add about 5 grams of fiber, 12 grams of protein, disease fighting isoflavones to your toddlers diet. You can blend edamame into green smoothies or smash it into avocado then pair it with whole grain chips or crackers for a high protein and high fiber guacamole that your toddler will love!

**Soy Delicious Green Smoothie**

*Use soy foods, like edamame, to boost your protein intake in this soy delicious green smoothie!*

Get the recipe

18) Brown Rice

While it may not be as significant of a difference as we have been led to believe by social media, brown rice does feature about one extra gram of fiber than white rice. If you have a child who loves rice or pasta, switching to brown rice could make a minimal difference in their fiber intake that can add up over time!

19) Bran Cereal

Many toddlers love to eat cereal in the morning so I highly recommend you choose a cereal high in dietary fiber like a bran cereal. Bran cereals are made from the entire grain, which naturally boosts their fiber content.

To make it more palatable for your toddler, you can also consider combining a bran cereal with one of their favorite cereals to boost the fiber content but in a way that your toddler will actually eat!

Looking for more cereals high in dietary fiber? Check out my round up!

Get the list

20) Lentils

Another great source of plant-based protein and fiber, 1/4 cup of cooked lentils has almost 4 grams of dietary fiber in it. You can serve lentils as an easy side dish or blend them with other ingredients. For example, I like to blend lentils in with ground beef for a fiber boost in my spaghetti mixture!

21) Peanut Butter or Nut Butters

Nuts are often recommended as a fiber rich snack but with their choke risk for toddler, you can easily offer nut butters instead. While. nut butter and peanut butter is not as rich of a source of fiber as the whole nut, you can easily add 1 to 2 grams of fiber to meals with 1 to 2 tablespoons of different nut butters.

Additionally, nut butters are a great vehicle to pair with other high fiber foods. You can pair peanut butter with fresh berries, stir chia seeds into peanut butter, or spread it on whole grain crackers to boost the fiber content even higher.

22) Wheat Bran

Wheat bran is the outer lay of the wheat seed which is often removed during processing for things like white flour and other refined grains. You can buy the wheat bran separately and easily incorporate it into pancakes, breads, muffins, and other baked goods for a boost in fiber with 5 grams in 1/4 cup serving size.

23) Barley

Barley is a cereal grain that contains 6 grams of fiber per 1/4 cup serving. With significantly more fiber than rice, barley is an excellent source of fiber that can be enjoyed as a rice substitute in soups, bowls, and other toddler friendly dinner recipes.

24) Whole grain bread

One of the easiest ways to boost the fiber content in your toddlers diet is to swap your bread for a whole grain slice of bread. Whole grains breads use the entire grain instead of processing it and removing the outer, high fiber shell so these slices of bread will contain more fiber and work just as well for French toast, PB&J’s, or grilled cheeses.

One of my favorites breads to buy for my toddler is this one by Daves Killer Bread which has thinner slices, 3 grams of fiber, and minimal added sugar when compared to other breads on the market.

25) Beans

Beans are one of the best high fiber foods to include in your toddlers diet. From black beans to pinto beans to great northern beans, almost all of them feature over 4 grams of fiber per serving and are well accepted by toddlers. Beyond their fiber content, beans are also a good source of plant based protein which is perfect for selective eaters.

You can blend beans of any kind into smoothies, smash them in to pasta sauces, or combine them with rice for a balanced meal that your toddler will love.

26) Oats

Oats are another kind of cereal grain that are known for the health benefits from their rich fiber content. More specifically, oats are a source of a soluble fiber known as beta-glucan which has been linked to a reduced risk for heart disease which is why you will see the claim “heart healthy” on the packaging for most oat cereals.

When making oats, I recommend making and flavoring them yourself as many flavored store-bought oatmeal packages are very high in added sugar. I have tons of toddler friendly recipe ideas on my blog like these biscoff baked oatmeal bars, these 3 ingredient peanut butter oatmeal balls, or these banana and oat toddler cookies with no added sugar!

27) Whole grain corn tortillas OR whole wheat tortillas

If you have a child who loves quesadillas then you can boost the fiber content by swapping the flour tortillas for whole wheat tortillas or corn tortillas instead. Whole wheat tortillas will have significantly more fiber content than corn tortillas but a corn tortilla is a whole grain and will have more fiber than a refined flour tortilla would.

28) Whole grain crackers

We all know that toddlers love dips and act of dipping so lean into that natural inclination of toddlers to add some fiber to their diet. Swap the white crackers or pretzels for whole grain crackers instead. Whole grain crackers like triscuits, wheat thins, or other multi-seed crackers contain the entire grain and are higher in fiber.

29) Cooked quinoa

One cup of cooked quinoa has over 5 grams of fiber making it a great ingredient to swap for rice or even blend into sauces. You can also take a sweet spin on quinoa and mix some in to oatmeal, cookie dough, or into chocolate no-bake clusters for a high fiber dessert that your toddler will love.

30) Whole wheat noodles

One tried and true food that most toddlers love is noodles and anything! Even if your toddler only likes noodles with butter, you can boost the fiber content by swapping refined noodles for whole wheat noodles instead. They still look and taste like noodles but some whole wheat noodles offer almost double the amount of fiber per serving than in refined noodles.

How To Get Toddlers To Eat High Fiber Foods

Now that we have talked about the list of high fiber foods for toddlers, let’s talk about ways to get your toddler to ACTUALLY eat them… because we all know thats the real battle when it comes to toddlers. If you struggle to get these foods into your toddlers mouth, here are a few suggestions you could try:

1) Bake them in to baked goods

Swap white flour for wheat flour in breads, add some oats to your muffins, or sprinkle chia seeds or flax seeds into cookies for a fiber boost that your toddler will love.

2) Serve them as a sweet treat

There are many ways that you can serve high fiber foods disguised as a fun “sweet treat” for your toddler. I like to bake oats into these toddler friendly cookies, roll oatmeal and wheat bran into peanut butter oatmeal balls, or bake a sweeter baked oatmeal bar that makes it easy to include high fiber foods in the batter.

I strongly encourage getting your toddler involved in the prep of these foods as well. Toddlers love to help in the kitchen, it’s a great opportunity for them to learn about their food, and I have found that they are much more willing to eat something that they helped make.

3) Blend them in to dips

Beyond offering high fiber foods like fresh fruits and vegetables as the dipper itself, you can also get creative with the dip you are using.

Every toddler loves to dip their food in a fun and nutritious dip and this can be a great way to include higher fiber foods onto your toddlers plate. Try blending garbanzo beans into a hummus or make a guacamole with high fiber avocado!

4) Add them to a smoothie or sauce

Sometimes blending a high fiber food into a different, more exciting food in your toddlers eyes is the best way to get your toddler to eat high fiber foods. Blend berries into a triple berry smoothie or smash lentils into a pasta sauce for some creative ways to increase your toddlers fiber intake.

5) Combine them with “safe” foods

Start exposing your toddler to high fiber foods by pairing them with foods that your toddler already knows and loves. If you have a toddler who loves PB&J’s, try spreading a high fiber raspberry jam onto whole grain toast instead. If you have a toddler who loves cheese, try melting cheese onto high fiber vegetables. If your toddler sees a food they already know they like, they may be more likely to try the high fiber food pairing!

Final Thoughts

Including fiber rich foods on your toddlers plates is a great way to stabilize their blood sugar, prevent constipation, and include nutrient dense foods in their diet. By leaning into these foods that are high in fiber or getting creative with high fiber ingredients in loved recipes, you can find ways to offer fiber in a way your toddler will actually eat!

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Disclaimer: please note that I am a registered dietitian but I am not YOUR registered dietitian. This information is meant to be educational and should not be used as personalized medical or nutrition advice. This blog may contain affiliate links and any purchase made through my links gives me a small commission and supports Lauren Twigge Nutrition.