10 Natural High Fiber Foods For Babies

Is high fiber food for babies necessary? What natural high fiber food for babies should be given and at what age? What is high fiber food? Are you stuck with all these questions in your mind?

Introducing or exposing the solid food is a great challenge for a mother in the first developmental stage of the baby’s life. High fiber foods are very important for babies as it helps in their growth and development. The intake of high fiber food helps the toddler to develop their brain and their body.

In this article, we will focus on a few lists of high fiber foods for babies and some of the high fiber recipes for toddlers.

Check Out These Natural High Fiber Foods For Babies.

Why is High Fiber Food For Toddlers important?

Fiber is plant-based food which takes time to be digested. Mainly, there are two types of dietary fiber-rich food: soluble, which easily dissolves in water, and the other one is insoluble, which does not dissolve so easily. Soluble fiber slows down digestion by making your baby feel fuller for a longer period of time, while insoluble fiber increases the capacity of stool bulk and helps to prevent constipation. Many vegetables and fruits contain both types of fiber but the amount varies. To ensure that your child is receiving the best health benefit from the fiber content in food, make sure to enhance the consumption.

Lists of High Fiber Food For Babies:

1. Oatmeal:

Oatmeal is made of hulled oat grains that have either been milled, ground or rolled. Ground oats are also called “white oats”. Rolled oats can be either thick or thin. Oatmeals are too rich in fibers and can be given as quick or instant food to babies. The morning breakfast should start with a bowl of oatmeals.

2. Apple:

Apples are the best fiber food for babies as well as adults. Once the babies are exposed to solid foods, apple should be the first option to be given to the babies. One apple with the skin has 3.6 grams of fiber and is sweet enough that most babies will readily eat it up. An apple in a day really make the baby’s day and keep the baby away from the doctor and health issues.

3. Berries:

A berry is a small, pulpy, and edible fruit. Berries are typically juicy, rounded, brightly colored, sweet or sour. Berries are rich in high fiber and too tasty for kids. Raspberries offer up to a whopping 4 grams of fiber for every 1/2 cup. Blueberries and strawberries top out with less, at 1.8 grams and 1.5 grams respectively for the same amount. Berries with low-fat yogurt with some drizzled honey make a healthy snack for kids.

4. Pears:

Pears are another natural high fiber food for babies. Pears are one of the favorite and kid-friendly fruits. Kids just love it. Pears are sweet and completely versatile.  A medium-sized pear (with the skin) provides 5.5 grams of fiber.

5. Banana:

Banana is one of the most popular foods for babies. It is one of the best and high fiber food. A medium-sized banana supplies 3.1 grams of fibers.  This can be a great afternoon snack. Banana can be given raw as well as ripe to babies.

6. Carrot:

Carrot is a root vegetable. Carrots are a great source of fiber, whether they’re cooked or served as raw. Carrots are a vegetable that plenty of kids scoff at. One cup of chopped, raw carrots contains almost 4 grams of fiber, and cooked carrots come in even higher at 5 grams per cup.

7. Whole Grain Bread:

Whole wheat bread is an easy way to boost your child’s fiber intake, Bissex says. Whole wheat and whole grain bread have an average of 2 grams of high fiber per slice.  You can easily find ones with 3 or more grams of fiber in each. Make a peanut butter sandwich for kids and serve them. If you serve two slices of whole-grain bread, then it will approximately serve nearly about 4 grams of fiber.

8. Whole Wheat Pasta:

Whole wheat pasta is another food item that adds to the list of high-fiber foods for kids. A 1/2-cup serving of cooked whole-wheat pasta contains about 2 grams of fiber each. Try to serve whole wheat pasta combined with cooked vegetables, low sodium sauce and a sprinkle of cheese for a fiber-rich meal that supplies a good dose of vitamin A and calcium to the kids.

9. Sweet Potatoes:

Sweet potato is a powerful nutritional punch that gives all the essential vitamins and minerals to a baby. Sweet potato (R) is rich in potassium and high fibers. In one medium spud, there is over 400 percent of your daily vitamins A requirement. A medium-sized sweet potato contains 3.8-gram fibers.

10. Corn:

Corn is one of the most popular and great cereal grain. It is the seed grain of a plant from the grass family. Popcorn and sweet corn are the most commonly eaten varieties of corn. The refined corn products are also widely consumed and frequently used as ingredients in foods. Whole grain corn is as healthy as any other cereal grain, which is rich in fiber and many more vitamins, minerals, and antioxidants. A 1/2-cup serving of cooked corn has 1.8 grams of fiber.

10 High Fiber Recipes for Toddlers:

1. Hummus Dip with Toast:

Hummus dip is both delicious and rich in fibers. Here is an easy and simple recipe for a hummus dip that goes very well with toast.

All You Need:

1. Chickpeas, 400 g, drained and rinsed
2. One lemon
3. One clove of garlic
4. 2 tablespoons of sesame paste
5. 2 tablespoons of olive oil

How To Do:

1. blend all the ingredients to a smooth paste.
2. Lightly toast the whole grain bread.
3. Dip the toast into bread slice and have it.

2. Frozen Pineapple:

This is another simple way to increase your baby’s fiber intake and in no time. This is also great for your baby when he begins to develop teeth.

All You Need:

1. Pineapples

How To Do:

1. Cut the pineapples into thin round slices and
2. refrigerate them for 1-2 hours
3. Give to your baby to chew on it.

3. Baked Vegetable Sticks:

Vegetables are a great source of fiber and the amount of fiber it provides to baby’s diet gives all the essential vitamins and minerals. Soft cooked or baked vegetables make for an easy and simple recipe for dietary fibers for the baby.

All You Need:

1. Carrot
2. Sweet potato
3. Pumpkin
4. Zucchini
5. Oil

How To Do:

1. Peel and slice the vegetables into long thin slices.
2. Sprinkle some oil on the vegetables on a baking tray and bake until they become tender.
3. Serve them with some cheese or yogurt dip.

4. Carrot and Oat Bars:

This is another healthy and delicious snack for kids. It has very low sugar and a lot of fiber s. Kids just love it. It is prepared in no time as well.

All You Need:

1. 3 cups oats
2. 1 cup Wheat germ
3. 1/2 cup Plain flour
4. 1 tsp Baking soda
5. 1/2 tsp Cinnamon
6. 1/4 tsp Salt
7. 1 cup finely grated carrots
8. 1/2 cup butter
9. 1/3 cup Golden Syrup
10. 2 tbsp Milk
11. 1 Large egg, lightly beaten

How To Do:

1. Preheat your oven to 180 °C (350 °F) and line a brownie pan with wax paper or grease-proof paper on it.
2. Mix all the dry ingredients and the grated carrots in a mixing bowl.
3. Melt the butter and golden syrup on a low heat and then pour it over the dry ingredients.  Mix everything well.
4. Add the lightly beaten eggs and the milk and mix all of the ingredients together.
5. Press the resulting dough into your cake tin, and make sure to press it all the way into the corners.
6. Bake at 180 °C (350 °F) for 10 – 12 minutes, or until it set for lightly browned.  This will give the carrot oats bars an awesome texture that is halfway between carrot cake and oats cookies.
7. Set aside to cool for 5 minutes and then cut into 18-20 bars by a knife.
8. Allow cooling completely before serving or storing.

5. Crispy Crunchy Roasted Chick Peas:

The crispy crunchy roasted chickpeas are a great natural high fiber food for babies. The babies can have these snacks at a time of the day. This is one of the healthiest snacks for kids.

All You Need:

1. 3 cups cooked Chickpeas
2. Olive Oil
3. sea salt and
4. smoked paprika

How To Do:

1. Preheat oven to 400˚F. and toss chickpeas with some spice, salt and a small amount of olive oil.
2. Put the chickpeas on a baking sheet in a single layer and bake for about 30-40 minutes until it gets golden brown and crunchy.
3. Toss them in every 10 minutes.
4. Let them cool completely
5. They get much more crunchy once they are cool.
6. Serve it.

6. Banana Chia Cookies:

Banana chia cookies are pretty crunchy snacks for kids. This is one of the healthy breakfasts that keep you full all day with proper nutritional value.

All You Need:

1. 2 bananas
2. ½ cup apple sauce
3. ¼ cup of raw sugar
4. ½ cup of coconut sugar
5. 1 tsp. vanilla extracts
6. ¼ cup chia seeds
7. 1 cup rolled oats
8. ½ cup all-purpose flour
9. ½ tsp. baking soda
10. ½ tsp. salt

How To Do:

1. Preheat oven to 350 degrees and line a baking sheet with parchment paper and keep aside.
2. In a large bowl mix few chia seeds and apple sauce, and let the mixture to set.
3. While the mixture is setting combine all together with the oats, flour, baking soda and salt in a medium bowl.
4. To the chia, mixture add coconut sugar, vanilla extract, and banana and add dry mixture
5. Place a heaping tablespoon of cookie dough on parchment paper and use a spoon to create your cookie shape.
6. Place cookies in the oven for 15- 25 minutes
7. Let cool and store in an airtight container.

7. Quinoa Chicken Nuggets:

The quinoa chicken nuggets are quite high in vitamins and a great source of fiber, iron, and calcium. It works wonders for a child’s nutritional value and diets. This is a simple and easy recipe that takes no time to make.

All You Need:

1. 1/2 cup water
2. 1/4 cup quinoa
3. 500g organic chicken mince
4. 1/2 cup breadcrumbs
5. 1 tsp fresh parsley, finely chopped
6. 1/2 tsp fresh thyme
7. 1/2 cup finely grated cheese
8. 1/2 cup cooked broccoli
9. 3 tbs butter, melted

How To Do:

1. Preheat the oven to 200oC and line a tray with baking paper.
2. In a small pan bring some water and quinoa to a boil. Reduce to a simmer, cover and cook for 10 minutes.
3. Turn off the heat and leave the saucepan on the hot plate for another 5 – 10 minutes.
4. Remove the lid and set aside to cool.
5. In a medium bowl, combine the minced chicken, quinoa, and broccoli and mix to combine.
6. In a separate bowl combine the breadcrumbs, cheese, and herbs.
7. Using your hands, to create tablespoon-sized balls (1 cm thick) and dip in the breadcrumbs.
8. Place the balls on the baking tray and gently squash to flatten into a nugget shape. Brush with butter
9. Bake for 10 – 15 minutes, then turn each nugget and bake for a further 10 minutes, or until chicken is cooked through and nuggets are brown.

8. Pear Fruit Donuts:

This high fiber recipe for toddlers works great as a healthy snack. This is the simplest and easiest high fiber foods for babies. Pears are too tasty and kids just love it.

All You Need:

1. 2 ripe fresh pears
2. Cup yogurt
3. a cup toasted “O” cereal like Cheerios
4. 3-4 Strawberries or other berries diced roughly one-third cup of berries
5. 1 tbsp Sprinkles
6. 1 tbsp Green Pumpkin Seeds (Pepitas)

How To Do:

1. Slice your pear into round circles.
2. Remove the core of the pear to create an “O” shape and use a small cookie cutter or melon baller.
3. Using a knife or the back of a spoon, to “frost” your pears with yogurt.
4. Add a few fruit, cereal, sprinkles and enjoy it

9. Raspberry Tea Sandwich:

A simple concept that creates a tasty treat for lunch or a snack for the kids as it is rich in high fibers. Try this recipe with your favorite berries and favorite sandwich bread. This is a yummy dish.

All You Need:

1. 1/4 Cup whipped cream cheese
2. 1/4 Cup Driscoll’s Raspberries
3. 1 Tsp honey
4. 4 Pieces whole wheat sandwich bread

How To Do:

1. In a large bowl, mash together the cream cheese, raspberries and honey until the mixture is smooth and well combined.
2. Spread 2 tablespoons raspberry mixture on two pieces of whole wheat bread, and top of each piece add the remaining pieces of bread.
3. Using a heart cookie cutter, cut the sandwiches into hearts and serve it.

10. Sweet Potato Slider:

The sweet potato sliders can be prepped so you can enjoy throughout the week.

All You Need:

1. 200g sweet potato cut into semi-thick pieces
2. 6oz turkey lunch meat
3. 1 slice mozzarella cheese
4. A small handful of spinach
5. 2 Roma tomato slices
6. 2 tsp BBQ

How To Do:

1. Slice a sweet potato into 4 thick pieces to make the buns of the sliders.  Simply place them on a baking sheet and toss them in the oven. Just that easy!
2. Cut the slice of mozzarella cheese into 4 pieces.
3. On one sweet potato slice, add spinach, 1 tomato slice, turkey meat, 2 mozzarella cheese pieces, 1 tbsp BBQ sauce.
4. Top with the other sweet potato slice and jam in a wooden kabob skewer in all the way through the entire slider so that it pierces the sweet bun below.
5. Repeat for the other slider too.
6. Place them on a baking sheet and bake for 30 minutes at 375F or until the sweet potato is cooked to desired softness.
7. Allow the sliders to cool before serving it.

Can You Give Your Kids too Much Fiber?

You can have too much fiber in your baby’s diet. So, giving a lot of fiber food to your kids might backfire in the form of tummy aches and diarrhea.

But, a study from the Journal of Pediatrics stated that a moderate increase in dietary fiber (R) often do most kids more good than bad. So, skip the dietary fiber supplements. You can eat too much fiber in your diets.

How Much Fiber Intake for Babies?

1. Toddlers (1-3 years old) should get 19 grams of fiber each day.
2. Kids 4-8 years old should get 25 grams a day.
3. Older girls (9-13) and teen girls (14-18) should get 26 grams of fiber a day.
4. Older boys (9-13) (R) should get 31 grams and teen boys (14-18) should get 38 grams per day.

Fibers in diets are too important for the baby’s growth and development. The above details about high fiber foods for babies will definitely help you in building a healthy living and food habits for your kids. But, make a point that gradual changes are introduced to the diets.