High Fiber Foods the Kids Won’t Hate

By: Jacqueline Gomes, RDN, MBA

February 23rd, 2018

Fiber is important for Kids and Adults alike. Fiber can keep you feeling fuller longer and keeps the digestive tract healthy. If you or your child suffers from constipation, it could be a lack of adequate fiber in the diet. These foods also are good sources of nutrients and vitamins that may help reduce the risk of heart disease, certain types of cancer, and obesity.


Satiating fiber foods help displace our cravings and prevent over-consumption. In other words, filling up on a fruit salad is likely to

  • Keep us fuller, longer
  • Curb the desire for sugary snacks and
  • Lower our overall calorie intake.


How much fiber do kids need?

Aiming for Five Fruits and Veggies daily along with choosing whole grains most of the time is a good way to stay close to your fiber goals. However, if you need more of a number to shoot for, add 5grams to your child’s age. So, if your child is 6 years old, add 5grams so they need about 11grams of fiber daily.


High Fiber Food Choices for the whole family:

Fruits, veggies, beans and legumes, whole grain cereals like oatmeal, popcorn, quinoa, barley, and wild rice just to name a few!


Hearty Lentil Chili


  • 1 tbsp canola oil
  • 1 large onion, coarsely chopped
  • 2 sweet potatoes, peeled and finely diced
  • 2 tbsp ground chili powder
  • 2 tbsp tomato paste
  • 1 tbsp garlic powder
  • 1 tsp dried oregano
  • 1/2 tsp salt
  • 1/4 tsp ground cayenne pepper, optional
  • 1 (28 ounce) can diced tomatoes
  • 1 cup water
  • 1 (15.5 ounce) can bean medley , drained and rinsed
  • 1 (15.5 ounce) can green lentils , drained and rinsed



  • 1/2 cup grated cheddar
  • 1/4 cup sour cream
  • 1/4 cup chopped chives , optional



  1. Heat a large pot over medium. Add oil, then onion and sweet potatoes. Cook until onions soften and potatoes start to brown, about 5 min.
  2. Stir in chili powder, tomato paste, garlic powder, dried oregano, salt and cayenne.
  3. Add tomatoes and water. Cook until potatoes are tender, about 25 min.
  4. Stir in beans and lentils until warmed through, 2 min. Spoon chili into bowls. Top with cheese, sour cream and chives. Serve with crusty whole grain bread.



Cook chili until potatoes are just tender. Cool and pack in a large container. Pack prepped beans in a resealable bag. Reheat chili in a pot over medium and stir in beans during last 2 min of cooking, 6 to 8 min.

Nutrition Information per serving:

353 Calories, 18g Protein, 55g Carbohydrate, 9g Fat, 13g Fiber