{"id":64716,"date":"2026-09-21T19:04:07","date_gmt":"2026-09-21T19:04:07","guid":{"rendered":"https:\/\/cdhf.ca\/?p=64716"},"modified":"2026-09-21T19:04:41","modified_gmt":"2026-09-21T19:04:41","slug":"getting-kids-to-eat-more-fibre-14-foods-that-actually-work","status":"publish","type":"post","link":"https:\/\/cdhf.ca\/en\/getting-kids-to-eat-more-fibre-14-foods-that-actually-work\/","title":{"rendered":"Getting Kids to Eat More Fibre: 14 Foods That Actually Work\u00a0"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Fibre has a reputation problem with kids. Say the word and most parents picture a battle at the dinner table. But&nbsp;fibre&nbsp;doesn&#8217;t&nbsp;have to come from foods a child already resents. With the right approach, it can slot quietly into meals and snacks kids already enjoy.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here&#8217;s&nbsp;a practical look at what fibre&nbsp;does, how much kids need, and&nbsp;14&nbsp;foods that make it easy to get more of it into a family&#8217;s routine.&nbsp;<\/p>\n\n\n\n<p class=\"has-background wp-block-paragraph\" style=\"background-color:#eedbff;font-size:18px\">High-fibre foods for kids include whole grains, fruits, vegetables, beans, legumes,&nbsp;nuts&nbsp;and seeds. To help kids eat more fibre, start with foods they already enjoy and gradually&nbsp;addd&nbsp;or swap in higher-fibre options. Fibre supports healthy digestion, regular bowel&nbsp;movements&nbsp;and overall health.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What fibre\u00a0actually is<\/strong>\u00a0<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Fibre is the part of plant foods the body&nbsp;can&#8217;t&nbsp;fully break down or absorb. It comes in two forms, and both matter.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Soluble fibre<\/strong>&nbsp;dissolves in water and turns into a gel-like substance in the gut. It plays a role in managing cholesterol and blood sugar.&nbsp;It&#8217;s&nbsp;found in avocado, figs, apples, sweet potato, oranges, beans, chickpeas, tofu, and ground psyllium husks.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Insoluble fibre<\/strong>&nbsp;doesn&#8217;t&nbsp;dissolve&nbsp;in water. Instead, it adds bulk&nbsp;to stool&nbsp;and helps keep things moving, supporting&nbsp;regularity&nbsp;and offering some protection against certain cancers and heart disease. Vegetables, fruit, nuts, and whole grain foods like whole grain bread and cereal are the main sources.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Why fibre matters beyond &#8220;keeping kids regular&#8221;<\/strong>&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Fibre supports digestion.<\/strong>\u00a0Enough fibre from a range of sources helps form solid\u00a0stool,\u00a0and\u00a0keeps bowel movements regular.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>It supports heart health.<\/strong>&nbsp;One&nbsp;<a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00394-021-02763-1?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noopener\">2022&nbsp;systematic review<\/a>&nbsp;indicated&nbsp;that increasing your&nbsp;intake of&nbsp;foods rich in soluble fibre, such as oats, may help&nbsp;lower&nbsp;Low-Density Lipoprotein&nbsp;(LDL)&nbsp;cholesterol..&nbsp;<a href=\"https:\/\/www.seattletimes.com\/life\/wellness\/why-is-fiber-good-for-your-heart-the-answer-is-complicated\/\" target=\"_blank\" rel=\"noopener\">More on why fibre is good for heart health<\/a>.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Can help steady blood sugar and energy.<\/strong>\u00a0Fibre slows down how quickly food raises blood\u00a0sugar\u00a0compared to more refined carbohydrates.\u00a0,\u00a0This can\u00a0mean\u00a0fewer energy crashes and longer-lasting fullness between meals and snacks.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>It feeds the gut microbiome.<\/strong>&nbsp;The bacteria living in the gut rely on fibre for fuel. More fibre&nbsp;generally means&nbsp;a more robust bacterial community, which has&nbsp;additional&nbsp;benefits&nbsp;for digestion, immunity, and even mood.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How much fibre do kids&nbsp;actually need?<\/strong>&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Children\u2019s fibre needs vary by&nbsp;age and sex, ranging from 19-38&nbsp;grams per day. As a general marker, any food with 6 grams of fibre or more per serving counts as&nbsp;a very good&nbsp;source.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-black-color has-text-color has-background has-link-color has-fixed-layout\" style=\"background-color:#eedbff\"><tbody><tr><td><strong>Age Group&nbsp;<\/strong>&nbsp;<\/td><td><strong>Daily Target<\/strong>&nbsp;<\/td><\/tr><tr><td>Children, 1 to 3 years&nbsp;<\/td><td>19 grams&nbsp;<\/td><\/tr><tr><td>Children, 4 to 8 years&nbsp;<\/td><td>25 grams&nbsp;<\/td><\/tr><tr><td>Boys, 9 to 13 years&nbsp;<\/td><td>31 grams&nbsp;<\/td><\/tr><tr><td>Boys, 14 to 18 years&nbsp;<\/td><td>38 grams&nbsp;<\/td><\/tr><tr><td>Girls, 9 to 13 years&nbsp;<\/td><td>26 grams&nbsp;<\/td><\/tr><tr><td>Girls, 14 to 18 years&nbsp;<\/td><td>26 grams&nbsp;&nbsp;<\/td><\/tr><tr><td>Men, 19 to 50 years&nbsp;<\/td><td>38 grams&nbsp;<\/td><\/tr><tr><td>Men, 51+ years&nbsp;<\/td><td>30 grams&nbsp;<\/td><\/tr><tr><td>Women, 19 to 50 years&nbsp;<\/td><td>25 grams&nbsp;<\/td><\/tr><tr><td>Women, 51+ years&nbsp;<\/td><td>21 grams&nbsp;<\/td><\/tr><tr><td>Pregnant women&nbsp;<\/td><td>28 grams&nbsp;<\/td><\/tr><tr><td>Breastfeeding women&nbsp;<\/td><td>29 grams&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Source:&nbsp;<\/em><a href=\"https:\/\/www.unlockfood.ca\/en\/Articles\/Fibre\/Focus-on-Fibre.aspx\" target=\"_blank\" rel=\"noopener\"><em>Unlock Food<\/em><\/a>&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The easiest way to&nbsp;start:&nbsp;build on what they already like<\/strong>&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Rather than introducing unfamiliar high-fibre&nbsp;foods&nbsp;,&nbsp;parents can start with a child&#8217;s existing favourites and adjust from there.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Crunchy-food kids:<\/strong>\u00a0put together a plate of fibre-rich crackers, popcorn, nuts, seeds, and cut veggies.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sweet-tooth kids:<\/strong>\u00a0try a fruit parfait topped with hemp hearts,\u00a0apple slices with nut butter, baked pears with cinnamon or black bean brownies.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kids who prefer plain, &#8220;beige&#8221; foods:<\/strong>\u00a0swap in a higher-fibre\u00a0fortified\u00a0white pasta, leave the skin on potatoes, or stir psyllium into yogurt where it disappears.\u00a0<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>14 fibre-rich foods worth adding to the rotation<\/strong>&nbsp;<\/h2>\n\n\n\n<h4 class=\"wp-block-heading\">1. Whole grain flours<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Whole grain\u00a0bread, buns, wraps, pitas,\u00a0and\u00a0pasta.\u00a0Check that a whole grain flour (oat, wheat, buckwheat, etc.) is listed first on the ingredient list. If a child resists anything visibly &#8220;whole grain,&#8221; white products fortified with inulin or oat hull fibre are\u00a0a good alternative. When baking at home, try swapping in whole grain flour for half the amount called for,\u00a0like\u00a0in this\u00a0<a href=\"https:\/\/www.healthstandnutrition.com\/whole-wheat-banana-muffin-recipe\/\" target=\"_blank\" rel=\"noopener\">whole-wheat banana muffin recipe<\/a>.\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">2. High-fibre cereal<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Start with a cereal the child already\u00a0eats,\u00a0and\u00a0add\u00a0in a higher-fibre\u00a0option\u00a0like spoon-sized shredded wheat, bran cereal, or corn bran squares.\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">3. Pears<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Toss into fruit salad, drizzle with honey and cinnamon, or bake into a crisp.\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">4. Avocado<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">If guacamole and avocado toast are non-starters,\u00a0<a href=\"https:\/\/cancerdietitian.com\/avocadopudding\" target=\"_blank\" rel=\"noopener\">chocolate avocado pudding<\/a>\u00a0is a great\u00a0option\u00a0to try.\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">5. Oats<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Sweet or savoury oatmeal, overnight oats, or\u00a0added\u00a0into baked goods like\u00a0<a href=\"https:\/\/www.healthstandnutrition.com\/oatmeal-chocolate-chip-cookies-recipe\/\" target=\"_blank\" rel=\"noopener\">these cookies<\/a>.\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">6. Crackers<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Scan the ingredients for whole\u00a0grains,\u00a0and\u00a0check the fibre count on the nutrition panel. Pair with cheese, nut butter, or a dip to make them more appealing.\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">7. Roasted soybeans<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Eat on their own or mix into trail mix and snack plates.\u00a0\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">8. Beans, lentils, and chickpeas<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">If these\u00a0aren&#8217;t\u00a0a regular feature yet, start by\u00a0adding\u00a0beans or lentils into ground meat dishes like tacos or spaghetti sauce.\u00a0They also work\u00a0great\u00a0pur\u00e9ed into soup, roasted for a crunchy snack, or baked into\u00a0<a href=\"https:\/\/www.vancouverdietitians.ca\/post\/black-bean-brownies\" target=\"_blank\" rel=\"noopener\">brownies<\/a>.\u00a0Here are some more\u00a0ideas to add\u00a0<a href=\"https:\/\/www.healthstandnutrition.com\/legume-recipes\/\" target=\"_blank\" rel=\"noopener\">legumes<\/a>\u00a0into your dishes.\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">9. Edamame<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Some kids enjoy popping\u00a0these straight\u00a0from the pod. Others prefer them mixed into pasta salad or blended into a\u00a0<a href=\"https:\/\/www.healthstandnutrition.com\/edamame-guacamole-recipe\/\" target=\"_blank\" rel=\"noopener\">dip<\/a>.\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">10. Peas<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">An easy add to soups, stews, pasta salad, and casseroles.\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">11. Potatoes with the skin on<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Wedges, potato salad, baked, smashed, or mashed, the skin adds fibre without much extra effort. Sweet potatoes work the same way.\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">12. Berries<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Stir into cereal, fold into pancake or muffin batter, or dunk into yogurt.\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">13. Nuts and seeds<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">If eating them plain\u00a0isn&#8217;t\u00a0appealing, mix them into baked goods,\u00a0<a href=\"https:\/\/www.healthstandnutrition.com\/healthier-nuts-bolts-snack-mix-recipe\/\" target=\"_blank\" rel=\"noopener\">trail mix<\/a>, or\u00a0<a href=\"https:\/\/www.healthstandnutrition.com\/peanut-butter-energy-balls-recipe\/\" target=\"_blank\" rel=\"noopener\">energy balls<\/a>.\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">14. Chia seeds<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Sprinkle over salad, cereal, yogurt, or pasta, or turn them into\u00a0<a href=\"https:\/\/www.healthstandnutrition.com\/5-ingredient-chocolate-chia-pudding\/\" target=\"_blank\" rel=\"noopener\">chia pudding<\/a>.\u00a0<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The bottom line<\/strong>&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Getting more fibre into a child&#8217;s diet&nbsp;doesn&#8217;t&nbsp;require a dramatic overhaul. Small substitutions, leaving the skin on, blending in a legume,&nbsp;and&nbsp;choosing a higher-fibre version of a familiar food, add up over time. Starting with what a child already likes, and building from there, tends to work best.&nbsp;<\/p>\n\n\n<div class=\"gradient-divider\"><\/div><div class=\"sponsor-block wp-block-cdhf2022-cdhf-sponsor\"><p>This resource was written by Christine Devaney-Towsley, Registered Dietitian\u00a0at\u00a0Health Stand Nutrition <br><br><em>Christine Devaney-Towsley is a Registered Dietitian with Health Stand Nutrition, a team of Registered Dietitians in Calgary supporting individuals and families with nutrition education and practical meal planning since 2000. Learn more at\u00a0<\/em><a href=\"https:\/\/www.healthstandnutrition.com\/\" target=\"_blank\" rel=\"noopener\"><em>healthstandnutrition.com<\/em><\/a><em>.<\/em>\u00a0<\/p><div class=\"sponsor-details\"><div class=\"photo\"><a target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.healthstandnutrition.com\/personal-nutrition\/digestive-issues\/\"><img src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2026\/03\/Health-Stand-Nutrition-Logo-Registered-Dietitian-Team-300x84.webp\" width=\"300\" height=\"84\" class=\"attachment-medium size-medium lazyload\" alt=\"Health Stand Nutrition\" loading=\"lazy\" decoding=\"async\"><noscript><img width=\"300\" height=\"84\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2026\/03\/Health-Stand-Nutrition-Logo-Registered-Dietitian-Team-300x84.webp\" class=\"attachment-medium size-medium\" alt=\"Health Stand Nutrition\" loading=\"lazy\" decoding=\"async\"><\/noscript><\/a><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>14 High-Fibre Foods for Kids &#038; Easy Ways to\u00a0Eat More | CDHF\u00a0<\/p>\n","protected":false},"author":8,"featured_media":64718,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[60],"tags":[12,15,21],"class_list":["post-64716","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","tag-diet-and-nutrition","tag-fibre","tag-infants-and-kids"],"acf":{"article_writer":[63327]},"featured_image_src":"https:\/\/cdhf.ca\/wp-content\/uploads\/2026\/09\/Getting-Kids-to-Eat-More-Fibre.webp","author_info":{"display_name":"Lillian Lu","author_link":"https:\/\/cdhf.ca\/en\/author\/lillian\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Getting Kids to Eat More Fibre: 14 Foods That Actually Work\u00a0 - Canadian Digestive Health Foundation<\/title>\n<meta name=\"description\" content=\"Discover 14 high-fibre foods\u00a0for kids,\u00a0how\u00a0much fibre children really need, and simply ways to add more fibre to meals and snacks they already enjoy\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cdhf.ca\/en\/getting-kids-to-eat-more-fibre-14-foods-that-actually-work\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Getting Kids to Eat More Fibre: 14 Foods That Actually Work\u00a0 - Canadian Digestive Health Foundation\" \/>\n<meta property=\"og:description\" content=\"Discover 14 high-fibre foods\u00a0for kids,\u00a0how\u00a0much fibre children really need, and simply ways to add more fibre to meals and snacks they already enjoy\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cdhf.ca\/en\/getting-kids-to-eat-more-fibre-14-foods-that-actually-work\/\" \/>\n<meta property=\"og:site_name\" content=\"Canadian Digestive Health Foundation\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/CDHFdn\" \/>\n<meta property=\"article:published_time\" content=\"2026-09-21T19:04:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-09-21T19:04:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2026\/09\/Getting-Kids-to-Eat-More-Fibre.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"2000\" \/>\n\t<meta property=\"og:image:height\" content=\"900\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Lillian Lu\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@TheCDHF\" \/>\n<meta name=\"twitter:site\" content=\"@TheCDHF\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Lillian Lu\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/cdhf.ca\/en\/getting-kids-to-eat-more-fibre-14-foods-that-actually-work\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/cdhf.ca\/en\/getting-kids-to-eat-more-fibre-14-foods-that-actually-work\/\"},\"author\":{\"name\":\"Lillian Lu\",\"@id\":\"https:\/\/cdhf.ca\/en\/#\/schema\/person\/b96ddd1ddd293dae3a7b2216f537fd85\"},\"headline\":\"Getting Kids to Eat More Fibre: 14 Foods That Actually Work\u00a0\",\"datePublished\":\"2026-09-21T19:04:07+00:00\",\"dateModified\":\"2026-09-21T19:04:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/cdhf.ca\/en\/getting-kids-to-eat-more-fibre-14-foods-that-actually-work\/\"},\"wordCount\":1082,\"publisher\":{\"@id\":\"https:\/\/cdhf.ca\/en\/#organization\"},\"image\":{\"@id\":\"https:\/\/cdhf.ca\/en\/getting-kids-to-eat-more-fibre-14-foods-that-actually-work\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdhf.ca\/wp-content\/uploads\/2026\/09\/Getting-Kids-to-Eat-More-Fibre.webp\",\"keywords\":[\"Diet &amp; 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