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High-fiber foods for kids that even picky eaters will enjoy

Lana Bandoim's picture

Are you struggling to get your kids to eat more foods with high fiber, and are the picky eaters in your family refusing to consume them?


Whether your children hate oatmeal or will not eat broccoli, many of the typical high-fiber foods for kids are difficult for picky eaters to consume. However, there are fiber-rich foods that taste good and will not be thrown away at the end of the meal. From eating baked potatoes to gnawing on apples, your kids will get their recommended daily fiber intake of 11 to 13 grams and stop fighting with you about their food.

1. Baked potatoes

They are easy to make and taste delicious, so your kids will not have a reason to start a dinner battle. One medium baked potato has 3.8 grams of dietary fiber. This is a similar amount of fiber you would get from eating five prunes, and you know your children will never agree to eating prunes. Potatoes are low in fat, but they are high in magnesium, potassium, manganese, vitamin C, vitamin B6, iron and other nutrients.

Dieticians recommend that you keep the skin on the baked potatoes as you serve them because it has nutritional value. In addition, if your picky eaters hesitate to eat potatoes, you can make them more appealing with cheese, sour cream or other toppings. Furthermore, purple potatoes are even healthier than regular white potatoes and also contain a large amount of fiber.

2. Apples, bananas, pears and oranges

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If your family loves healthy fruits, then you will be happy to know that many of them are high-fiber foods for kids. Whether you decide to offer apples, bananas, pears, oranges or other options, they will be getting dietary fiber. A typical apple, banana or orange has 3 to 4 grams of fiber. However, it is important that you keep the peels on the apples because they have a large amount of fiber.

3. Yogurt

Some yogurt brands do not have fiber, so you have to be careful and only purchase the ones that contain it. Dairy usually does not have natural amounts of fiber, but it can be added during the manufacturing process. For picky eaters who still enjoy yogurt, this can be a significant source of fiber during the day.

Trader Joe’s Organic Low Fat Yogurt has 2 grams of fiber while Yoplait Kids has 1 gram. Other brands such as Activia, Dannon Oikos and Chobani have specific flavors with extra fiber. In many cases, the source of fiber is added chicory root, pectin or inulin.

4. Whole-grain bread

Many picky eaters will agree to eat a sandwich, and this is the perfect opportunity to add fiber-rich foods to their diets. Delicious whole-grain bread can have 3 or more grams of dietary fiber in a slice. If your kids will balk at seeing seeds inside their sandwich bread, then consider picking a loaf that is still considered whole grain without visible seeds.

You do not have to sit through another tear-filled argument during dinner because your kids are refusing to eat their broccoli and do not care that it has 3.8 grams of dietary fiber. You simply have to switch their plate of broccoli florets for one filled with a baked potato that has the same amount of fiber, or get them to eat more whole-grain bread, fruits and yogurt with fiber.



My son is a super picky eater. I am going to try some of these tips!
This is really helpful! We have been attempting to up my daughter's fiber intake and she likes a lot of these foods!