12 Fiber Filled Snack Ideas for Our Kids – Fuel Up!

Fiber Foods for KidsKids need about 20-30 grams of fiber daily. But with all of the processed food lurking around, it can be a challenge to provide our kids with the fiber they need.

Why is fiber important to our kids?

Fiber comes in two forms and they play different roles in our bodies. The two different forms are soluble fiber and insoluble fiber.

Soluble Fiber:

  • Named because it dissolves in water
  • Helps the body digest food more slowly
  • Helps kids feel full longer
  • Helps with better blood sugar and cholesterol control

Insoluble Fiber:

  • Does not dissolve in water
  • Adds bulk to stool to promote regularity
  • Helps prevent constipation and sort of “cleans out” the gut by helping food and waste move through. I like to tell my kids that fiber is like a scrubby brush for their insides

Given that kids need about 20-30 grams of fiber daily it can be hard to meet the guideline just in meals. Offering snack foods with fiber helps bridge that gap and also can help prevent the “Hunger Meltdown” by making your kiddos feel fuller longer.

12 Fiber-Filled Snack Ideas for Kids:

  1. Whole fruit (not juice, as the fiber is filtered out)
  2. Dried fruit
  3. Vegetables and dip
  4. Whole grain crackers with hummus, cheese or bean dip
  5. Beans (kids can eat these as a finger food!)
  6. Nuts
  7. Whole grain muffins (I make mine with whole wheat flour, and freeze them in individual portion sizes)
  8. Whole grain dried cereal, or oatmeal
  9. Edamame
  10. Smoothie made with fruits and vegetables
  11. Pumpkin or sunflower seeds
  12. Popcorn