A Day of High-Fiber Eating: Sample Meal Plan for Toddlers

When it comes to kids’ nutrition, many nutrients get a lot of attention. Iron, vitamin D and, of course, protein. And for good reason, these nutrients are definitely important for supporting healthy growth and development. But, as a pediatric dietitian and mom, I know we need to be focusing on fiber too!

Consuming enough fiber can be tricky, especially when our little ones are still working to accept many of the foods it is found in. But with some careful planning it is possible!

What is fiber?

Fiber is a type of carbohydrate found in plant foods. There are two types: soluble fiber, which dissolves in water, and insoluble fiber, which, you guessed it, does not dissolve in water. 

Where is fiber found?

Fiber is found in plant foods such as fruits, vegetables, whole grains, beans, nuts and seeds. 

What does fiber do in the body?

Fiber is best known for its role in digestive health, and when consumed in the right amounts, can help prevent constipation. What mom doesn’t want that for her kiddo? Fiber also helps kids feel full at mealtime, supports a healthy gut microbiome and immune system. 

How much does a toddler (2-3 years old need)?

A toddler needs 19 grams of fiber a day. That number may sound big, but can be doable most days with whole foods. In order to achieve this, do your best to serve at least one food with fiber at each meal and snack. If it’s tricky to do or your little one is a selective eater, addingGrowing Up Prebiotics to your routine can help boost fiber intake. It supports overall gut health and includes 3g of high-quality fiber. 

It’s best to increase fiber gradually to avoid digestive upset. Also, fiber needs liquid to move through the digestive tract, so be sure to keep that water bottle filled up! 

Here’s what a day of toddler eats can look like to meet their fiber needs:

Daily total: 21 grams of fiber 

Summary 

Kiddos need adequate fiber to support healthy digestion and immune health. With careful planning, you can meet your kiddo’s needs through meals and snacks. When increasing fiber in the diet, make sure to also focus on adequate hydration.