11 High-Fiber Foods for Kids That Even the Pickiest Eaters Will Love

Let’s face it: Eating well-rounded meals is tough enough; trying to make sure your little picky eater is doing the same is even harder. We’d all love to live on a steady diet of mac and cheese and chicken nuggets, but—at the risk of being TMI here—you then deal with the whole issue of your kid not being, uh, regular. Thankfully, there are plenty of high-fiber foods for kids that will keep their digestive systems running smoothly. It’s all a matter of knowing how much fiber to aim for—and have an arsenal of snacks at the ready to serve your kiddos throughout the day.

While a quick internet search will give you varying results for dietary intake, the government’s updated 2020-2025 Dietary Guidelines for Americans offers some solid recommendations.

If your child is...

• 12 to 23 months*: Aim for 19 grams of fiber per day
• 2 to 3 years old: 14 grams/day (for every 1,000 calories consumed)
• 4 to 8 years old: 17 grams/day for every 1,200 calories consumed for girls; 20 grams/day for every 1,400 calories consumed for boys
• 9 to 13 years old: 22 grams/day for every 1,600 calories consumed for girls; 25 grams/day for every 1,800 calories consumed for boys
• 14 to 18 years old: 25 grams/day for every 1,800 calories consumed for girls, 31 grams/day for every 2,200 calories consumed for boys

*Babies who are 1 year to 23 months old, though, do not have a set calorie goal but are recommended to consume 19 grams of fiber daily for adequate nutrition.

According to Pediatric Dietitian Leah Hackney, fiber is important in children’s diets for numerous reasons that we alluded to above, including helping regulate bowel movements, aiding in digestion and combating constipation.

Fiber can actually be helpful for potty training toddlers as well as help picky eaters become more adventurous, since constipation can be an underlying cause of their disinterest in trying new foods, Hackney says. Chronic constipation can lead to many more serious issues, so exercise, plenty of water and of course, high-fiber foods, can help prevent this from affecting your child’s overall health.

Here are Hackney’s recommendations for high-fiber foods kids will actually look forward to eating (promise!).

Unlike vegetables, fruits are a delicious food children often love. Like many veggies, though, most fruits are an excellent source of fiber. Leah recommends mixing the following fruits into your little ones’ meals.

½ cup has about 4 grams of fiber

½ cup has about 4 grams of fiber