11 High-Fiber Foods for Kids, According to a Nutritionist and a Dietician

• Fiber Content: 1 cup has about 3 grams of fiber 
• Nutrition Facts: 53 calories, 13 grams carbohydrates, 1 gram protein 
• Ways to Prepare: Chocolate and Strawberry Energy Bites, Strawberry Cobb Salad 

Hentz tells me that strawberries are a fine choice to serve on their own, and “you can make them more fun for littles by serving them with Greek yogurt and chocolate chips.” This serving recommendation bumps the protein content of the snack up considerably, but if you’re going all in on fiber, strawberries pair just as well with the high-fiber grains on our list. Medical sources also sing the praises of strawberries because they’re packed with vitamin C and disease-preventing antioxidants—so you really can’t go wrong no matter how you serve them up.

• Fiber Content: 1 cup has about 8 grams of fiber 
• Nutrition Facts: 64 calories, 15 grams carbohydrates, 1.5 grams protein 
• Ways to Prepare: Sourdough with Whipped Cottage Cheese and Raspberry Chia Jam, Slow-Cooker French Toast with Berries 

According to WebMD, raspberries are an excellent source of potassium, vitamin C, omega-3 fatty acids, antioxidants…and yep, they pack a serious punch in the fiber department, too. (Not trying to throw strawberries any shade, but if you’re looking for high-fiber foods for kids, raspberries are the better choice.) Have your kid snack on these nutritional powerhouses just as they are, or follow Hentz’s suggestion and mash them up into a jam that can be spread on whole grain toast.

• Fiber Content: 1 cup has about 8 grams of fiber 
• Nutrition Facts: 60 calories, 14 grams carbohydrates, 2 grams protein 
• Ways to Prepare: Lemon-Berry Sheet Pan Trifle, Blackberry-Peach Grilled Cheese 

Blackberries have the same impressive fiber content of raspberries and are just as easy to serve as a no-fuss or on-the-go snack. Research shows they’re also a rich source of a group of antioxidants called anthocyanins, which have powerful anti-inflammatory and anti-microbial properties that prevent disease and promote a healthy gut. As for serving suggestions, Hentz likes to mash the berries with a fork or toss them in a blender with a sprinkling of chia seeds and honey to make a dip that can be paired with Kashi cereal squares.

• Fiber Content: 1 small orange has about 2.3 grams of fiber 
• Nutrition Facts: 45 calories, 11 grams carbohydrates, 1 gram protein 
• Ways to Prepare: Mixed Citrus and Avocado California Salad, Broiled Citrus Ricotta Toast 

Oranges are heavy-hitters when it comes to vitamin C—just one small orange contains 78 percent of the recommended daily intake (RDI)—and they’re not too shabby in the fiber department, either. I personally love oranges (and their citrus cousins, like tangerines) as a snack for my kids because they’re so easy to bring along on outings or pack in school lunches, and you don’t have to worry about them getting soggy.

• Fiber Content: ¼ cup has about 3 grams of fiber 
• Nutrition Facts: 100 calories, 27 grams carbohydrates, >1 gram protein 
• Ways to Prepare: Chopped and mixed into yogurt or hot cereal 

Dates are an excellent source of dietary fiber, and that’s true of all the varieties. (You’ll probably want to avoid the very rare, high-quality ones if you’re on a budget, because those can get pretty pricey.) Dates are also packed with essential nutrients like magnesium, potassium and vitamin B6—and they’re praised by the Cleveland Health Clinic for being a great replacement for refined sugar with benefits that include boosting both gut and brain health.

• Fiber Content: 1 medium apple has about 4.5 grams of fiber 
• Nutrition Facts: 95 calories, 25 grams carbohydrates, >1 gram protein 
• Ways to Prepare: Enjoy as is, sliced and served with nut butter or in Apple Pie Biscuits 

Much like oranges, apples are an easy on-the-go fruit that require little to no preparation. And as the saying goes, an apple a day will keep the doctor away. In addition to their impressive dietary fiber content, apples are also a filling snack with powerful health benefits. Research shows that the nutritional makeup of apples can help regulate blood sugar, lower cholesterol, regulate blood pressure and prevent disease.

• Fiber Content: 1 medium pear has about 6 grams of fiber 
• Nutrition Facts: 102 calories, 27 grams carbohydrates, >1 gram protein 
• Ways to Prepare: Sweet Crepes with Caramelized Pears, Baked Pears with Maple Syrup and Almond Crumble 

A single medium-sized pear has more fiber than any other fruit on the list (21 percent of the RDI), and they’re plenty filling too. As such, they are one of the best fruits for staving off hunger whilst promoting bowel regularity, overall digestive health and blood sugar regulation.

• Fiber Content: 1 ¼ cup serving has about 13 grams of fiber 
• Nutrition Facts: 180 calories, 41 grams carbohydrates, 11 grams of protein 
• Ways to Prepare: serve as a breakfast cereal, sweetened with fresh fruit; or buy Kashi Go breakfast bars for snacktime 

The original Kashi Go cereal is packed with fiber and protein, making it a very filling and wholesome breakfast food or anytime-snack. It also comes in a variety of flavors, but the original cereal has the strongest nutritional profile, which is why Hentz recommends sweetening it yourself with one of the high fiber fruits on the list.

• Fiber Content: 1 cup has about 4 grams of fiber 
• Nutrition Facts: 154 calories, 27 grams carbohydrates, 6 grams protein 
• Ways to Prepare: Overnight Oats with Chocolate and Strawberry, Overnight Oats with Peanut Butter and Banana 

“Overnight oats are a total lifesaver when it comes to picky eaters because you can easily customize them depending on your children’s (probably different) likes and preferences,” explains Hentz. The expert also recommends having your child help you prepare it the night before, so they can pick what goes in there, which “creates a sense of agency, autonomy and accomplishment.” That said, if overnight oats are a little too much of a commitment for you, you can reap many of the same rewards from good ol’ instant oatmeal. Though it’s worth noting that steel-cut oats have one gram more fiber than the rolled variety, and a lower glycemic index. Either way, your child will benefit from this fiber-rich breakfast food.

• Fiber Content: 2 tablespoons has about 2 grams of fiber 
• Nutrition Facts: 50 calories, 4 grams carbohydrates, 2.4 grams protein 
• Ways to Prepare: Hummus Grilled Cheese, Garlicky Cauliflower Hummus 

Made from chickpeas, hummus delivers a double punch of protein and fiber, making it a perfect snack for keeping kids full, energized, and satisfied between meals. In fact, “hummus is one of the easiest, most versatile fiber rich foods you can add to your kid’s diet,” says Hentz. Her recommendation is to serve it in a way that feels playful and exciting, whether that means dipping, rolling or spreading. (The more hands-on time, the better.) The easiest way to get it in? Serve with fresh chopped veggies or on toast and top with sliced avocado. You could also spread it on a wrap, or a piece of turkey and a slice of cheese and make it a roll-up, says the expert. Bottom line: “With this one, don’t overthink it. Just put it in a bowl, give 'em something to eat it with and they’ll be happy.”

Fiber Content: 1 ounce has about 10 grams of fiber 

• Nutrition Facts: 138 calories, 12 grams carbohydrates, 4.7 grams of protein 

• Ways to Prepare: 3-ingredient Chia Pudding, Overnight Coconut Cream Pie Oats with Chia Seeds 

Chia seeds, specifically, are an excellent source of fiber and can be added into yogurts, smoothies, puddings, or other kid-friendly foods. According to the Mayo Clinic, they pack a nutritional punch in more ways than one: these tiny seeds also have a healthy amount of Omega-3 fatty acids, which promote heart health. Hackney recommends telling your little ones that those tiny crunchy specs are “sprinkles” if they ask.

3 Tips for Increasing Fiber in Kids’ Diets 

• Make fruit and/or nutritious cereal bars the go-to snack 
• Allow kids to get involved in the preparation of the food by adding their own fiber-rich toppings to yogurt and oatmeal or by helping you prepare homemade hummus. 
• Serve the fiber-rich foods in new, creative and playful ways to get them excited about it.