Best High-Fiber Foods for Kids on the Autism Spectrum

Kids with autism spectrum disorder (ASD) are up to three times more likely to experience gut issues like tummy aches, constipation, bloating, or diarrhea (1). Adding fiber into their diet can help improve their overall gut health and improve digestion.

However, many fiber-rich foods like fruits and vegetables can be challenging for lids with autism to tolerate due to their hypersensitivity to textures, flavors, or smells (2).

Let’s review practical strategies to increase fiber intake in a way that supports your child’s sensory needs and high-fiber foods that are often better tolerated.

How Much Fiber do Kids Need?

Helping your little one get more fiber starts by knowing how much they need. Although you don’t need to track their daily intake, it’s helpful to have a reference range.

According to theCleveland Health Clinic, the recommended fiber intake per day for kids is:

• 1-3 years old: 19 grams

• 4-8 years old: 25 grams

• 9-13 years old: 26-31 grams

High-Fiber Foods for Hypersensitive Kids

The foods below are included because they’re especially rich in fiber and have a more neutral texture, flavor, or smell, which can make them easier for kids with sensory sensitivities to accept.

Chia Seeds |5 grams of fiber per 1 tablespoon

Oats|4 grams of fiber per ½ cup dry

Banana |3 grams of fiber per banana

Sweet Potatoes |4 grams of fiber per sweet potato (with skin)

High Fiber Bread |5-11 grams of fiber per slice (brand dependent)

Apple |4 grams of fiber per apple (with skin)

Lentils |8 grams of fiber per ½ cup cooked

Pear|5.5 grams of fiber per pear (with skin)

High Fiber Pasta|10-20 grams of fiber serving (brand dependent)

Tips for Introducing Fiber for Kids with Autism

Introducing fiber is all about taking things slow. Kiddos with ASD have hypersensitivity and often thrive on structure and expectation. If a random food is introduced, it’s more likely to be met with resistance.

1. Make Small Changes to Current Favorite Foods

Rather than introducing completely new foods, make small adjustments to foods your little one already likes. Slight tweaks in flavor, temperature, or texture can be a less stressful way to slowly expand their variety.

2. Change the Texture

If a certain food seems like a no-go due to texture, consider preparing it in a different way. Blending, baking, air frying, or freezing can change the mouthfeel and make it more acceptable.

3. Check Sensory Readiness Before Mealtime

Kids with ASD might have a difficult time regulating their sensory systems or regulating hunger cues.To optimize their time at the table, assess if they’re over stimulated or understimulated and meet these needs before offering food.

When to Supplement

Although the “food first” approach is a priority, it can be stressful as a parent to make sure your kids are constantly getting enough through food. Your kiddo might need a fiber supplement if their diet is completely lacking in fruits, vegetables, seeds, legumes, and whole grains as well as GI issues like tummy aches, constipation, or diarrhea. 

Supplements like Begin Health Growing Up Prebiotics are tasteless and textureless which makes them perfect for kids with ASD or sensory issues. Simply mix them into any beverage or food to pack in 3 grams of fiber and gut-healthy prebiotics.  

Summary

Meeting fiber needs can be challenging for kids with autism, especially when sensory sensitivities make many high-fiber foods hard to tolerate. But by focusing on foods that have less harsh textures, tastes, and smells, you can help your kiddo get the fiber they need.