Fiber is an important piece of the puzzle when it comes to healthy eating for toddlers. This nutrient keeps the digestive tract in tip-top shape and prevents uncomfortable constipation. However, many toddlers aren’t eating the recommended 20 to 30 grams of fiber per day.
It might take some trial and error to find the best ways to incorporate more fiber into your little one’s diet. To help you get started, here are some of the best high fiber foods for toddlers.
Legumes are one of the best high fiber foods for kids
When someone asks, “what are the best high fiber foods for toddlers?” we usually say legumes! This group of fiber-rich foods is more than just beans, though. It also includes foods like:
- Chickpeas or hummus
Serve whole fruit as a sweet snack for toddlers
Fruit in its whole form is a super high-fiber healthy food for kids. It’s often more convenient to serve things like applesauce or fruit snacks to toddlers. However, even the brands made with 100% fruit are seriously lacking in fiber. It’s better to offer whole fruits like berries, apples, pineapple and mango as often as possible because they still have their fiber-rich seeds and skin.
Don’t forget the veggies!
Veggies like carrots, sweet potato, beets, and broccoli provide a ton of fiber. However, it may be difficult to get your toddler to eat healthy foods. Try roasting veggies with a little olive oil, salt, and pepper. Or, serve them up with a fun dipping sauce! We also love swapping out regular fries for sweet potato fries to amp up a meal’s fiber content.
Switch to whole grain pasta and bread to add fiber to toddler meals
This is a super easy way to increase the fiber in your toddler’s diet. Swap white bread, tortillas, bagels and pasta for 100% whole grain. The difference in taste is hardly noticeable, while the difference in nutrition is amazing! For example, the Perfect Pizza Bagel provides 6 grams of fiber thanks to the whole wheat bagel.
Cereal and oats are a great option for picky eaters
Do you think of your little one as one of the picky eaters? Take this picky eater quiz to find out! If your little one ranks high on the picky eating scale, some cereals and oatmeal might be the best high fiber foods for your toddler (for now). Just remember to choose cereals that are also low in sugar.
Kids love the yummy texture oats add to the Snack Poppers. Parents love that each serving provides 5 grams of fiber!
Nuts and seeds add fiber to meals and snacks
Nuts and seeds are some of the best high fiber foods for kids because they’re so easy to add to foods they already love! Add chopped pecans or flax seeds to baked goods for great texture and plenty of fiber. Or, top of your toddler’s favorite smoothie with some chia seeds.
Keep in mind that whole nuts are a possible choking hazard for toddlers. To be safe, use chopped nuts or nut butter.
Avocado is one of the best high fiber foods for toddlers because it’s creamy and packed with fiber
Avocado is best known for its healthy fat content, but it’s also one of the best high fiber foods for toddlers! It’s no surprise, then, that avocado is considered a superfood for kids. Serve this toddler food idea on it’s own, as guacamole with veggies or chips, or spread mashed avocado on toast.
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