Easy Fiber Boosters You Can Add to Any Meal

If you’re trying to boost your kiddo’s fiber intake, you might be overwhelmed at the thought of serving foods they usually don’t touch like leafy greens or brown rice. But getting enough fiber doesn’t have to mean changing all of their foods. There are plenty of kid-friendly (and picky eater approved) ways to “boost” fiber in the meals they already enjoy.

In this post, we’ll cover practical and realistic fiber options that you can add to any of your kid’s favorite meals. These small changes can help your little one start getting more of what they need to stay full longer, support regular digestion, and promote a healthier gut.

How to Tell if Your Kid Needs More Fiber

Lack of fiber is extremely common in kids because it often goes unnoticed! The main signs of low fiber intake are (1):

• Hard poops

• Infrequent poops (less than 1-2 per week)

• Frequent gas pain

• Frequent stomach aches

• Cycle of constipation and diarrhea

Top Sources of Fiber

Feeding your kids enough fiber starts with knowing where to get it from! While fiber content varies, these are the top 5 fiber-rich foods in each category.

• Fruits:figs, avocado, raspberries, blackberries, pomegranta

• Vegetables:artichoke, sweet potato, kale, brussels sprouts, collard greens

• Seeds: chia seeds, flax seeds, hemp seeds, pumpkin seeds, sesame seeds

• Beans: peas, lentils, black beans, kidney beans, chickpeas

• Nuts: almonds, pistachios, hazelnuts, pecans, walnuts

• Whole Grains: quinoa, oats, brown rice, corn, bran

Easy Fiber Boosters to Any Meal

Even though fiber-rich foods can seem hard to serve in a way kids will actually eat, the trick is to work them into things they already enjoy. Think of it as adding, not replacing.

Here are some of the easiest options to mix-in or sprinkle on top some extra fiber!

1. Chia Seeds 

4 grams per tablespoon

Sprinkle on top of yogurt or oatmeal, bake into healthy sweets, or even use as “sprinkle” on savory dips and pastas. Chia seeds are a great source of fiber, protein, and healthy omega 3 fatty acids for brain development. 

2. White Beans

8 grams per ½ cup 

Beans are a great salad topper or mix-in for pasta. If your kiddo has a textural issue with beans, white beans are a great tasteless addition to blend into sauces and soups for hidden fiber. 

3. Avocado

6 grams per ½ avocado

Mash avocado into a guacamole dip for crackers, as a spread on sandwiches or wraps, or blend into a creamy sauce. Avocados also pack in a healthy source of calories with omega-3 fats.

4. High-Fiber Cereal

6-10 grams per serving (depending on the brand)

Cereal can be a lower sugar alternative to granola or a crunchy addition to DIY trail mix. Plus, a ton of cereal is fortified with iron which makes it a great option for picky eaters who don’t love traditional iron sources.

5. Shredded Coconut

2 grams per 2 tablespoons

Coconut can be sprinkled on top of anything sweet - yogurt, cereal, oatmeal, or smoothies!

6. Peas

4 grams per ½ cup

Peas are a great “savory sprinkle” option for soups, pastas, and pizza. Or you can mash them into a spreadable dip for sandwiches and wraps. 

7. Flax Seeds

3 grams per tablespoon

Like chia seeds, ground flax seeds are nearly tasteless and textureless, so they can be seamlessly added to yogurts, oatmeal, baked goods, and smoothies.

8. Begin Health Growing Up Prebiotics

3 grams per serving

Growing Up Prebiotics is a tasteless and textureless powder that can be mixed into a drink, or stirred into soft foods like yogurt, oatmeal, smoothies, or mashed potatoes. It packs in 3 grams of prebiotic fiber from chicory root and Human Milk Oligosaccharides (HMO). 

Summary

Getting enough fiber can be a challenge for kids, especially picky eaters. Having a few simple fiber “boosters” on hand, like nuts, seeds, and legumes, makes it easier to elevate the fiber content of meals they already enjoy. These small additions can go a long way in supporting digestion and helping your child feel full and satisfied.