Top 20 High Fiber Foods for Kids

High Fiber Foods for kids’ health are very important these days. Dietary fiber is the carbohydrate that your body is not able to digest. Fiber food is very much important for overall health because most people don’t reach the Recommended Daily Amounts (RDA).

Gut Health and Fiber Fermentable fiber is another name for insoluble fiber. It is never a poor thing to load up on high fiber foods. An essential part of any well-rounded diet is this vital nutrient. But it isn’t exactly easy to fit enough fiber into your everyday diet. It nourishes friendly gut bacteria, contributing to numerous health benefits. There are different types of fiber. Omega-3 fats are a good source of soluble fiber content.

Fiber is extremely necessary. Some forms of fiber can also facilitate weight loss, lower levels of blood sugar, reduce the levels of cholesterol and blood sugar, and combat constipation. For every 1,000 calories, you eat daily, the Academy of Nutrition and Dietetics recommends eating approximately 14 grams of fiber & 2 grams of protein. This translates into approximately 24 grams of fiber of grams per cup of women’s fiber and 38 grams of fiber per grams per cup for men.

Brown rice is an excellent source of dietary fiber. It’s a source of protein of daily diet that helps to fulfill our essential nutrients. Fiber reduces blood pressure, coronary heart disease, blood cholesterol, blood clot, colon cancers, breast cancer risk, cardiovascular disease, colorectal cancer, belly fat, control blood pressure levels & blood sugar control.

High Fiber Foods for Kids
High Fiber Foods for Kids

Sadly,  most people often look for fiber supplements. The average recommended amount of fiber intake is 16.2 grams for Children which isn’t met by most. So, it is relatively easy to increase your child’s fiber intake by simply incorporating high fiber foods for kids put into their diet.

Top 20 High Fiber Foods For Kids

Here are 20 foods that are high in soluble fiber that is safe for kids.

1. Black Beans

Black Beans are an amazing source of fiber. It also makes your dishes full of vitamins and nutrition. One cup (172 grams of fiber) packs 15 grams of fiber, or 40-60% of the RDA for adults, which is around what an average person drinks every day. Vitamin K is good for bone health. You can make black bean soup to increase the soluble fiber intake of your child.

Black Beans

 Black beans have pectin, a type of soluble fiber that in water becomes gummy-like. This will prolong the emptying of the stomach and make you feel fuller longer, allowing more time for your body to consume nutrients. Black beans are also high in iron and protein, low in calories, and virtually free of fat.

Check Also: Why are Black Beans Good for Diabetics?

2. Lima Beans

Lima beans are also known as butter beans. It contains little fat with carbs and protein. It will help you to regulate blood sugar. You should have boiled it before taking it because raw lima beans are toxic. It contains vitamin B2 and abundant nutrients. Fiber improves our digestive health.

lima beans

3. Avocados

The favorite fruit of the Internet may be known mainly for its healthy fat content (and the incredible way it tastes on toast), but it’s also a decent source of fiber. One half is 7 grams of fiber of avocado, please pass the guacamole!


Seriously, avocados are a delicious way to get some fiber, whether you mix them up and spread them on toast or add slices to a sandwich or salad.

Check Also: Health Benefits of Avocado You Should Have to Know

4. Sweet Potatoes

Sweet potatoes will contribute significantly to your kid’s total intake of soluble fiber. Potassium, beta carotene, B vitamins, and fiber are high in sweet potatoes. Only one medium-sized sweet potato packs more than 400% of vitamin A’s Reference Daily Intake (RDI). 

 For weight control, soluble fiber may be essential. The more you feed, the greater the release of hormones from intestinal satiety, which can help reduce the overall appetite.

Sweet Potatoes

5. Broccoli

The high quantity of soluble fiber in broccoli will help with gut health. Broccoli is a cruciferous vegetable that, in cool seasons, grows well. Broccolis are typically dark green, but you can find variations of purple as well. It is rich in vitamin K, which helps to clot the blood, and is a good source of vitamin C, potassium, and folate. It has antioxidants and cancer effects as well.

Organic Broccoli

6. Brussels Sprouts

A cruciferous vegetable that is related to broccoli is the Brussels sprout. They have very high levels of vitamin K, potassium, folate, and potent antioxidants that fight cancer. Try sprouts roasted with apples and bacon from Brussels or drizzled with balsamic vinegar.

Brussels Sprouts

8. Pears

Pears are crisp and refreshing and serve as a good source of antioxidants, potassium, and vitamin C. Soluble fiber contributes 29% of pears’ total dietary fiber content, with pectin being the main form. 

Organic Pear

Because of their high levels of fructose and sorbitol, pears can often have a laxative impact. You may need to moderate the intake if you suffer from irritable bowel syndrome (IBS).

9. Chia Seeds

Chia seeds in the natural health community are tiny black seeds that are incredibly common. They contain high levels of magnesium, phosphorus, and calcium and are highly nutritious. The single best source of fiber on the planet may also be the Chia seeds. Try them with jelly or some homemade granola bars mixed together. Flax seeds, pumpkin seeds, sunflower seeds & chia seeds are helpful for a high-fiber diet.

Chia Seeds

10. Oats

Oats are good sources of fiber. It is amongst the planet’s healthiest grain foods. Vitamins, minerals, and antioxidants are quite large. They contain a strong soluble fiber called beta-glucan, which has significant beneficial effects on the levels of blood sugar and cholesterol. Overnight oats have become a staple for quick ideas for breakfast.


11. Popcorn

Popcorn is the best snack you can eat if your goal is to increase your fiber intake. Air-popped popcorn, calorie for calorie, is very rich in fiber. However, the fiber-to-calorie ratio can decrease dramatically if you add a lot of fat.

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12. Chickpeas

Another kind of legume that is filled with nutrients, including minerals and protein, is chickpea. The hummus foundation, one of the easiest spreads to make for your kid, is made up of chickpeas. Salads, veggies, whole-grain toast, and more can be slathered on it.

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13. Kidney Beans

Kidney beans have been named for their distinctive shape. Chili con carne is a major ingredient and a fantastic source of dietary fiber, complex carbs, and protein. They are nearly fat-free as well and contain some iron and calcium.

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Kidney beans, particularly pectin, are a good source of soluble fiber. Start slowly growing your kid’s intake of kidney beans to prevent bloating.

14. Figs

They are highly nutritious, containing calcium, magnesium, potassium, B vitamins, and other nutrients. Both dried and fresh figs are excellent sources of soluble fiber, which reduces the passage of food through your intestines, providing more time for nutrient absorption. 

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Figs are one of the first cultivated plants in human history. Dried figs have been used as a home remedy to relieve constipation for years, based on anecdotal evidence.

15. Strawberries 

Strawberries are the most delicious, nutritious high-fiber fruits choice that will make you fresh for the whole day. Interestingly, they are also among the fruits that are the most nutrient-dense you can consume, with tons of vitamin C, manganese, and various strong antioxidants.

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16. Barley

Some kids may associate the brewing industry with barley, but this nutritious ancient grain is also sometimes used to thicken soups, stews, or risottos.

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 Like oats, it contains around 3.5-5.9 percent of the beta-glucan soluble fiber that has been shown to decrease the risk of heart disease. Psyllium, pectin, and Guar gum are other sources of soluble fiber in barley.

17. Apples

Apples are one of the most commonly eaten fruits in the world. Most varieties are very sweet, but some can be quite sour, like Granny Smith. “The doctor is kept away by an apple a day” is an old proverb that may have some validity because consuming this fruit is associated with a lower risk of many chronic diseases. 

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 Various vitamins and minerals are packaged in Apples and are a good source of soluble fiber pectin. There can be many health benefits of Apple pectin, such as a decreased risk of heart disease and increased intestinal function.

18. Guavas

Guavas are indigenous to Mexico and Central and South America as tropical fruit. Usually, their skin is green, while the pulp can range from off-white to deep pink. 

 In healthy individuals, this fruit has been shown to lower blood sugar, as well as total cholesterol, triglycerides, and LDL (bad) cholesterol levels. This may be partially due to soluble pectin fibers, which may slow the absorption of sugar.

19. Bananas

Bananas, including vitamin C, vitamin B6, and potassium, are a good source of many nutrients. A green or unripe banana, a form of indigestible carbohydrate that acts like fiber, often contains a large amount of resistant starch. Try them in a sandwich with nut butter for a protein hit, too.

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20. Carrots

One of the most common and tasty vegetables on Earth is carrots. Boiled or steamed, in many recipes, carrots are the main ingredient. They can also be grated into salads or used to make desserts such as carrot cake. 


 Beta carotene, some of which is processed into vitamin A, is filled with carrots. This vitamin helps your eyes and is vital for night vision in particular. This vegetable is enjoyed by many people every day.  It can be the main source of soluble fiber. Cooked carrots are also popular.

The Bottom Line Of High Fiber Food For Kids

Fiber is an important food that can facilitate weight loss, lower levels of blood sugar, and battle constipation. For diabetics, soluble fiber can help decrease cholesterol and control blood sugar levels. To eat a healthy diet, you don’t have to completely exclude chocolate.

The recommended daily intake of 25 grams of fiber for women and 38 grams of fiber for men is not met by most individuals. Be sure to look up the recommended intake for your child according to his/her age.

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