How to Increase Fiber for Kids with Sensory Processing Disorder

Fiber from fruits, vegetables, seeds, beans, and whole grains are a key part of your kiddo’s gut health, energy levels, and feeling full throughout the day. But for kids with sensory processing disorder, getting enough fiber can be challenging because of the strong textures, tastes, and smells.

However, small changes tailored to your little one’s unique preferences can make a big difference in their fiber intake. In this post, we’ll cover practical, low-stress ways to increase fiber for kids with SPD without the power struggles at the table.

How Does Sensory Processing Disorder Affect Food?

Sensory Processing Disorder (SPD) affects how the brain understands and responds to sensory input like sound, sight,  touch, taste, and smell. This can make everyday experiences, like eating, feel overwhelming (1). 

Because meals are a full sensory experience (different textures, strong smells, unfamiliar tastes, and often a noisy environment), they can trigger a “fight or flight” response leading to meltdowns, food refusal, or even aggression (2).

Fiber-rich foods like fruits, vegetables, seeds, beans, and whole grains are especially tricky because they often have stronger textures, smells, and tastes. This can turn into somewhat of a sensory overload for your kiddo and a struggle at the dinner table. 

Sensory Friendly Ways to Boost Fiber

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

Here are some sensory-friendly ways for your kiddo to meet their fiber needs:

1. Assess Stimulation Levels Before Meals

Before offering a meal, check in with how your little one is feeling. Are they overstimulated and overwhelmed or understimulated and having trouble focusing on the meal? 

For overstimulation, try dimming the lights, offering quiet time, or using noise-canceling headphones. For understimulation, give them an avenue for this energy like jumping, swinging, or using a fidget toy or resistance band on their chair.

Meeting their sensory needs before the meal can help them stay calm and focused enough to try new foods.

2. Serve Fiber-Rich Carbs

Carbohydrates are an SPD-friendly food group because they tend to have consistent textures and mild flavors. With subtle tweaks to the brand of crackers, bread, or pasta, you can easily increase the fiber content of their meals. 

Look for lentil-based pastas, seeded crackers, high-fiber tortillas, and whole grain snack bars. These swaps can double their fiber intake with limited changes to their sensory experience. 

3. Use a Fiber Supplement

For kiddos with especially strong food aversions, a fiber supplement can be game changing. Begin Health’s Growing Up Prebiotics are a great option for kids with SPD because it’s tasteless and textureless, which makes it barely noticeable when mixed into their favorite food or drink. 

Each serving has 3 grams of fiber from HMO (human milk oligosaccharide) and chicory root fiber. These prebiotics help feed the good bacteria in the gut, which can help support digestion and regular bowel movements (3). 

4. Serve Fiber Foods in Preferred texture

Instead of begging your little one to “just try one bite” of a new food texture, offer the textures they already enjoy in fiber-rich forms.

• Crunchy Fiber-rich Foods: freeze-dried fruits, roasted chickpeas, baked snap peas, pumpkin seed bars, or flaxseed crackers

• Soft/Mushy Fiber-rich Foods: mashed beans, refried lentils, soft cooked oatmeal with chia, or blended vegetable soups

5. Add Chia or Flax Seeds

Chia seeds and flax seeds are barely noticeable when added to most foods and pack 4-5 grams of fiber per tablespoon. Their mild texture, smell, and taste make them a great addition as a topper to yogurts, sandwiches, or pouches and blended into batter, smoothies, or soups. 

Summary

Kids with sensory processing disorder may struggle with fiber-rich foods due to how those foods look, feel, or taste. By assessing their stimulation needs and packing fiber into foods and textures they already love, you can help your little one meet their fiber goals.