How to Sneak Fiber Into a Child’s Diet

This article was written with help from AI and edited by Thrive Market’s talented team of human writers.

Getting kids to eat enough fiber can be a challenge, especially if they’re picky eaters. Fiber is essential for healthy digestion, but many children don’t get the recommended daily intake. The good news? There are plenty of creative ways to sneak fiber into your child’s diet without them even noticing. Here’s how!

How Much Fiber Do Kids Need?

The amount of fiber you need daily will be different for each person. In the 2025 Dietary Guidelines for Americans, the USDA recommends the following dietary fiber goals for children:

• Ages 2-3: 14 grams
• Girls 4-8: 17 grams
• Girls 9-13: 22 grams
• Girls 14-18: 25 grams
• Boys 4-8: 20 grams
• Boys 9-13: 25 grams​
• Boys 14-18: 31 grams

Tips for Getting Kids to Eat More Fiber

With a little creativity, adding fiber to your child’s diet can be easy and stress-free. By making small swaps and using hidden fiber tricks, you’ll improve their digestion and overall health without any battles at the dinner table.

Start with Breakfast

Breakfast is a great opportunity to introduce fiber-rich foods. Try these easy swaps:

• Whole-Grain Cereal or Oatmeal: Choose cereal or oatmeals with at least 3–5 grams of fiber per serving. Try Bob’s Red Mill Organic Oatmeal, Fruit & Seed or Purely Elizabeth Superfood Oatmeal, Classic Cinnamon.
• Smoothies with Hidden Fiber: Blend fruits like bananas, berries, and apples with chia seeds, flaxseeds, or rolled oats for an invisible fiber boost.
• Whole-Wheat Pancakes or Waffles: Substitute half of the white flour with whole-wheat flour or oat flour when making pancakes or waffles.

Add Fiber to Snacks

Kids love snacks, and this is an easy place to sneak in fiber.

• Popcorn: This bag offers 4g of fiber per serving. You can also pop your own kernels and toss them with homemade curry seasoning or a pizza-inspired spice mix.
• Trail Mix: Combine nuts, seeds, dried fruit, and whole-grain cereal for a convenient snack.
• Homemade Granola Bars: Make bars using oats, nuts, seeds, and dried fruit. Try Granola Jam Bars or Raisin Nut Bars.

How to Add Fiber to a Smoothie

Before blending up a smoothie, add one or two of these ingredients for some extra fiber.

• Berries
• Ground flaxseed
• Riced cauliflower
• Frozen peas

Foods That Add Fiber: Choose Whole Grains Over Refined

Whenever possible, opt for whole grains instead of refined options.

• Whole-Wheat Bread and Pasta: Start by mixing whole-wheat and white pasta to help kids adjust. (Our Biodynamic fusilli delivers 5g of dietary fiber per serving.)
• Brown Rice or Quinoa: These alternatives offer more fiber than white rice.
• Whole-Grain Crackers and Wraps: Serve with hummus or peanut butter for extra fiber.

Make Fruits and Vegetables Fun

Many kids resist eating veggies, but these tricks can help:

• Veggie-Packed Sauces: Purée carrots, zucchini, or spinach into pasta sauces, soups, or meatballs.
• Fruit & Veggie Blends: Make frozen fruit pops with blended fruits and veggies like mango with carrots or strawberry with beets.
• Dips & Spreads: Serve veggies with tasty dips like hummus, guacamole, or yogurt-based dressings.

Bake It In

Baking is an excellent way to incorporate fiber into sweet treats.

• Add Flaxseeds or Chia Seeds: Seeds blend well into muffins, pancakes, and cookies without altering taste.
• Swap White Flour for Whole-Wheat or Oat Flour: Try a 50/50 mix when making cookies, muffins, or cakes.
• Use Apple Sauce or Mashed Bananas: Not only do they add fiber, but they can also reduce the amount of sugar and oil in baking.

Legumes Are Your Secret Weapon

Beans, lentils, and peas are fiber powerhouses, and they’re easy to hide:

• Add to Soups and Stews – Blend them into broths for a smooth texture.
• Mix Into Ground Meat – Lentils or black beans can be added to taco meat, meatballs, or burger patties.

Make Bean-Based Dips – Try homemade black bean dip or white bean hummus.