Less Known High Fiber Foods For Children

This is part of a series of blog posts that are related to nutrition and children. Be sure to read the other one about how to read the nutrition label here. Everyone talks about the importance of fiber for kids and grown ups. Not only does fiber help with the digestive system, but also helps lower your risk of heart disease, as well as some types of cancer and type 2 diabetes. The recommended daily amount is around 25g, and if you go for 30g of fiber, it can reduce the risk of getting breast cancer by 50%! For children, to calculate how much fiber he needs each day, add five to his age. For instance, your 10-year-old will need 15 g of fiber each day.

Good sources of fiber that immediately come to mind are fruits, vegetables, and whole grains. Here are a few more that may be a little bit of a pleasant surprise for some of us:

1) Nuts: Eat lots of different types of nuts-walnuts, peanuts, almonds, etc. For instance, ΒΌ cup of peanuts has a little over 3g of fiber.

2) Peas: 1 cup of cooked peas has 4g of fiber! Isn’t that wonderful?

3) Chia Seeds: 1 teaspon of these babies contains about 6g of fiber! Put it in your iced tea and wait about 30 minutes for them to absorb the liquid before drinking your tea. You could also try these recipes here.

4) Onions: A medium sized onion only has about 2g of fiber, but the type of fiber it has lowers cholesterol and helps you stay regular.

5) Bulgur wheat: 8g of fiber in 1 cup! This is the grain you should be consuming if you’re going for grains. You can cook these and toss it in your salad. Here are other tasty ways to cook bulgur.

6) Kiwis: These tasty fruit has about 2g of fiber. Of course, you probably know that raspberries have 8g of fiber in 1cup serving, and most kids tend to love kiwis and raspberries!

7) Apples: 4g of fiber in these things! Really, have your little one eat an apple or two a day to keep all kinds of trouble away.

What are other sources of fiber you recommend? Are there yummy recipes you’ve cooked up with bulgur or chia seeds? Share with us in our comments below.


  1. Pingback: Nutrition Label primer | Orange County Photographer by Rachel and Nirzhar Pradhan

  2. Rachel - September 24, 2012 8:45 pm

    I love almonds!! Great fiber, but great protein too.