High Fiber Foods for Kids on Low Fodmap

If your kiddo has been recommended to go on the low FODMAP diet, it can be a challenge to help them get the fiber they need to stay regular. 

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are types of carbohydrates that ferment easily in the gut and can trigger symptoms like gas, bloating, and abdominal pain. Many kids are placed on a short-term low FODMAP diet to help manage conditions such as irritable bowel syndrome (IBS), food sensitivities, or unexplained chronic tummy pain.

While this approach can be helpful, it also removes many foods that are naturally high in fiber like certain fruits, vegetables, legumes, and whole grains. Unfortunately, this can lead to constipation, which may actually make digestive symptoms worse rather than better.

To get the most out of a low FODMAP diet, here are some ways to still get the fiber they need and keep their digestive system on track. 

Why Fiber is Still Important on Low FODMAP

Even during a low FODMAP diet, fiber plays a key role in your kiddo’s digestive health. It helps soften their poops to prevent constipation, strengthens the gut lining, and fuels beneficial gut bacteria. All of these are especially important for kids with sensitive stomachs or underlying digestive issues.

Without enough fiber, children are more likely to experience constipation, bloating, and discomfort which makes it harder to tell whether the diet is working. To get the most out of a low FODMAP diet, include low FODMAP sources of fiber that help support their gut while avoiding symptom triggers.

High Fiber, Low FODMAP Foods for Kids

Supporting your kid’s fiber intake starts with understanding how much they need. You don’t have to count every gram, but since 95% of kids already fall short on fiber (even without low FODMAP restrictions) having a general guideline can help you see if they’re getting enough (1).

The updated 2020-2025 dietary guidelines suggest (2):

• 1-3 years: 19 grams

• 4-8 years: 25 grams

• 9-13 years: 26-31 grams (depending on sex)

To help your little one reach their fiber goal, focus on densely packed sources of fiber - foods that will give you more bang for your buck while on low FODMAP.

Here is a list of high-fiber foods that are also low FODMAP:

• Strawberries (1 cup, sliced): 3 grams

• Raspberries (½ cup): 4 grams

• Kiwi (1 medium): 2 grams

• Firm bananas (unripe, 1 medium): 3 grams

• Carrots (½ cup, cooked): 2.8 grams

• Zucchini (½ cup, cooked): 1 gram

• Oats (½ cup dry, cooked): 4 grams

• Chia seeds (1 tablespoon): 5 grams

• Flax seeds (1 tablespoon, ground): 2 grams

• White potatoes (1 medium, baked): 3 grams

• Sweet potatoes (½ cup, mashed): 3.8 grams

• Rice (½ cup, cooked): 0.5 grams

• Quinoa (½ cup, cooked): 2.5 grams

• Firm tofu (½ cup): 1 gram

• Peanut butter (2 tablespoons): 2 grams

• Almonds (10 almonds): 1.5 grams

High Fiber Meal and Snack Ideas for Kids

Here are a few simple meal and snack ideas to help your child get more fiber while sticking to a low FODMAP plan:

• Strawberry Kiwi Smoothie: Blend firm banana, strawberries, kiwi, chia seeds, and lactose-free milk (or almond milk).
• Peanut Butter Rice Cake Snack:Top plain rice cakes with peanut butter and a few sliced strawberries or firm bananas.
• Oatmeal with Chia & Berries: Make gluten-free oats with water or lactose-free milk. Stir in chia seeds, ground flaxseed, and top with raspberries and kiwi.
• Baked White Potato Wedges with Carrot Sticks: Roast white potato wedges and baby carrots with a bit of olive oil and salt.
• Chia Pudding with Strawberries: Mix chia seeds with lactose-free milk or almond milk, let sit overnight. Top with sliced strawberries and a few raspberries.
• Almond Butter Energy Balls:Mix almond butter, oats, chia seeds, ground flaxseed, and a few mini dark chocolate chips. Roll into bite-sized balls and chill.

Summary

The low FODMAP diet can be a helpful tool for identifying food triggers in kids with digestive issues. However, it naturally eliminates many fiber-rich foods, which can make constipation and other symptoms worse. By focusing on low FODMAP foods that are still high in fiber, you can help your kiddo stay regular, support a healthy gut, and feel better during the process.