Fiber Meals For Kids - Fiber Choice®

Fiber Meals For Kids

May 21, 2019

There is plenty of truth behind the statement that kids grow like weeds! Their bodies are undergoing constant change and need steady supplies of nutrients to sustain this growth. To help your kids stay healthy, planning high-fiber meals is essential. Nutritionists recommend that children  ages 1-3 receive 19 grams of fiber daily, between ages 4-8,25 grams daily, and from age 9 through the teen years, girls need 26 grams and boys 38 grams daily.1

Here are some tasty meal ideas that will leave your little one with a happy tummy and plenty of fiber:


  • Oatmeal- Any food containing large amounts of grain is a good source of fiber.
  • Cereal- Any cereal offering at least 3 grams of fiber makes for a healthy and convenient option in the morning.
  • Pancakes and Waffles-Yes, pancakes and waffles can provide your kids with fiber! Look for whole grain pancake/waffle mixes rather than standard mixes for a healthier option.

Lunch and Dinner

  • Sandwiches –Sandwiches made with whole grain bread rather than white offer a meal full of fiber. To get even more fiber out of a sandwich, try including a small amount of spinach in the sandwich as well.
  • Pasta-Just like there are whole grain bread options, there are whole grain pasta as well. Next time you plan to make spaghetti, look for whole grain spaghetti noodles.
  • Potatoes-As it turns out, potato skins are a fantastic source of fiber! Next time you plan on serving potatoes, leave the skin on for additional fiber.


To learn more about the benefits of fiber, explore

1 Gavin ML. Fiber. KidsHealth from Nemours. Web. Accessed April 3, 2019.