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10 High Fiber Foods for When Your Kiddo Has Tummy Troubles

Is your kid's stomachache from stress, illness or just plain constipation? With enough fiber in your child's diet, you can rule out the latter, and help keep everything running smoothly for your little one. Here are some high fiber foods for kids to eat—and love.

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Black kid helping mom baking cookies in the kitchenRawpixel.com/Shutterstock

How do I get more fiber in my child’s diet?

Shop for fruit, vegetables, whole grains, nuts and seeds. (Usually, constipation can be an issue for kids when their diet is high in sugar and low in fruits and vegetables.) Both soluble and insoluble fiber will work to regulate digestion by pushing foods through the GI tract. Let’s take a closer look at some high fiber foods for kids that they’ll love to eat.

Want to get your kids in on the cooking? Start with some healthy recipes here.

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Rolled oats or oat flakes in wooden bowl and golden wheat ears on stone background. Vladislav Noseek/Shutterstock

Oats

Oats are an incredible source of soluble fiber and can be worked into your child’s diet in lots of different ways. You can sneak them into granola bars, energy bites, homemade cookies and smoothies. Just a healthy bowl of oatmeal with fruit, maple syrup or a touch of milk and brown sugar like in this Brown Sugar & Banana Oatmeal recipe works, too.

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bowl on wooden table with superfood healthy linseed flaxseed grain cerealpinot-noir/Shutterstock

Flaxseed and Chia Seeds

Packed with nutrients and omega-3 fatty acids, seeds also provide a healthy dose of fiber. They may seem tough to coax a kid to eat, but in ground form, they’re easy to stir into smoothies, oatmeal, granola, cookies, yogurt, applesauce, soup or cereal. You can even mash chia seeds into peanut butter or sneak them into your meatloaf—the options are truly endless.

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Berries overhead closeup colorful assorted mix of strawberry, blueberry, raspberry, blackberry, red currant in studio on dark backgroundBojsha/Shutterstock

Berries (Strawberries, Raspberries, Blackberries, Blueberries)

These tasty fruits are full of fiber thanks to their colorful skin and dozens of seeds. While many kiddos love to eat berries by the handful as a snack, there are lots of ways to work them in at mealtime. Try these recipes for breakfast tacos, blueberry muffins and homemade jam to wow your little one!

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Pink lady apples cut on a painted white rustic wood table.Moving Moment/Shutterstock

Apples

When the skin is left on, apples are an excellent source of fiber that most kids love. There are lots of ways to make apple slices more exciting, such as adding yogurt or peanut butter for dipping. Spending time in the kitchen with your little one making an apple Dutch baby, pumpkin-apple muffins and apple-cinnamon quinoa pancakes might help them get their apple a day, too.

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Plate of baby rainbow carrots with hummus dip, overhead view on a rustic wooden backgroundJeniFoto/Shutterstock

Carrots

Thankfully, fresh, high-fiber carrots are generally more beloved by kids than other veggies. Offer kids “rainbow carrots” (so fun!) alongside ranch dressing, hummus, spinach-artichoke dip or guacamole. You can also shred carrots and add them to tomato sauce, sloppy Joe mix, taco meat and even baked goods like this tropical carrot cake.

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Beautiful red ripe heirloom tomatoes grown in a greenhouse.eugenegurkov/Shutterstock

Tomatoes

Between their skins and their seeds, tomatoes are a great source of fiber that can easily be added to so many different foods. From tomato sauce to fresh salsa, lots of tomato-rich dishes tend to be a hit with kids. These tomato soup and BLT pizza recipes are also great ideas to try.

As with carrots, offering different colors of cherry tomatoes can make snacking on them extra fun.

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Different types of beans and lentils backgroundShulevskyy Volodymyr/Shutterstock

Beans (Kidney, Black, Chickpeas, Black-Eyed Peas)

Beans and peas are great high fiber foods for kids. There are a lot of delicious ways to add these nutritional powerhouses to the menu, from smearing some refried beans on the bottom of tacos to serving chips with this Texas caviar. Boston baked beans, bean burger chili and even grilled bean burgers could be a big hit with your family.

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Bowl of fresh popcorn on white wooden backgroundbaibaz/Shutterstock

Popcorn

What child doesn’t love popcorn? Lucky for us and them, popcorn is an excellent source of fiber and very filling, making it an awesome go-to for snack time or an after-school treat. Mix things up with these fun ways to make flavored popcorn at home.

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Mixed nuts in a bowl on a white wooden background.evrymmnt/Shutterstock

Nuts (Almonds, Peanuts, Cashews, Walnuts, Pecans, Pistachios)

Nuts, especially with their skin on, are great sources of fiber. See if your kids like the process of opening pistachio or peanut shells and snacking on them plain. (Bonus—it keeps little hands busy!) You can also use nuts to top yogurt, add to snack mix or use as a delicious breading.

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Sweet potato wedges with chili mayoTaste of Home

Sweet Potatoes

Their bright color doesn’t only make these potatoes more appetizing, but also hints at just how nutritious they are! Leave the skins on to maximize their fiber content. Give baked sweet potato fries a shot—if they’re crispy enough, most kids are likely to try them—if not totally adore them.

Christina Manian, RDN
Christina Manian is a Registered Dietitian/Nutritionist based out of Boulder, Colorado. Hailing from Boston, Massachusetts, she has been involved with the nutrition departments of Brigham and Women's Hospital, Boston Medical Center, Dana-Farber Cancer Institute and Mass General Hospital. She completed her nutrition education at the Mayo Clinic with a focus on medical nutrition therapy and most recently practiced clinical nutrition at the University of Minnesota Medical Center. While her background has largely been in the clinical setting, Christina embraces and is shifting her focus towards wellness nutrition as the backbone to optimum health.

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