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How can I make sure my child is getting enough fiber in their diet?

Hi everyone,

I'm a worried parent who's constantly struggling to make sure my child is getting all the nutrients they need, especially when it comes to fiber. Recently, I noticed that my child's bowel movements have become irregular and I'm concerned that it's due to a lack of fiber in their diet.

I'm looking for some guidance on how to make sure my child is getting enough fiber in their meals. Are there any specific foods that I should include in their diet? Should I be using fiber supplements? Any tips or suggestions would be greatly appreciated.

Thank you in advance!

All Replies


Hi everyone,

As a parent to a child who suffers from celiac disease, I completely understand the challenges that come with ensuring a child gets enough fiber in their diet whilst avoiding certain foods. One thing that has worked for us is incorporating more fresh fruits and vegetables into the daily diet.

We also often use gluten-free bread and pasta made from quinoa or brown rice, which are generally higher in fiber than regular wheat-based alternatives. Along with the food we serve, ensuring that our child has access to plenty of water and even low-acid fruit juices helps keep things moving smoothly.

One of the big things that works well for us is making homemade trail mix snacks, which contain a mix of high-fiber nuts, seeds, and dried fruits. My child loves to snack on this mix, which helps keep their digestive tract healthy.

Finally, we also sometimes use fiber supplements when it is necessary and there are plenty of kid-friendly options available. However, it’s always best to talk to the pediatrician before adding any new supplements into your child's diet.

I hope these tips help!



I'm a parent who has been dealing with my child's chronic illness that affects their digestive system, which has caused issues such as constipation and diarrhea. In order to make sure my child gets enough fiber, I try to incorporate different fiber-rich foods based on their specific dietary needs.

Making porridge out of gluten-free oats with some added nuts and seeds has been an easy and popular breakfast staple. Snacks like hummus, rice cakes, and fresh fruit also help boost fiber intake.

However, it's important to remember that too much fiber at once can cause digestive issues in some children. I've found that slowly incorporating fiber over time and increasing water intake can help ensure digestion goes smoothly.

For my child, in addition to adjusting fiber intake, exercise helps with bowel movements, so going for a walk or doing some active playtime is always encouraged.

It can be challenging navigating what works best for your child, but with some experimentation and guidance from pediatricians or nutritionists, finding a balanced, fiber-rich diet can be achieved.


Hi there,

As a fellow parent who also struggled with ensuring my child was getting enough fiber in their diet, I would recommend incorporating high fiber foods into your child's meals. Some great options include whole grain bread and cereal, fruits like apples and bananas, vegetables like broccoli and sweet potatoes, and beans and lentils.

Additionally, I found that adding chia seeds or ground flaxseed to smoothies or oatmeal was an easy way to increase fiber intake. It's important to also make sure your child is drinking plenty of water, as dehydration can worsen constipation.

I personally did not use fiber supplements for my child, but it may be worth discussing with your pediatrician if you feel concerned or want additional recommendations.

Hope this helps!


Hey there!

I can totally relate to the struggle of trying to ensure a child's sufficient fiber intake. My child has always been a picky eater, which made it challenging to include fiber-rich foods in their diet. I tried offering different fruits and veggies, but it was like pulling teeth to get them to eat it!

After some research and advice from our pediatrician, I discovered some snack options that my child actually enjoyed and were still high in fiber. These included air-popped popcorn, raw carrots with hummus, and baked sweet potato chips.

Another thing that helped in our situation was increasing physical activity. We encouraged our child to play outside, jump on a trampoline, or ride their bike to help stimulate bowel movements.

Of course, every child is different and what worked for us may not work for everyone. But I hope my experience provides some helpful insight!



As a parent who has to navigate food allergies and intolerances, I know how important it is to make sure my child gets enough fiber in their diet. One thing that has worked for us is using a wide variety of gluten-free grains like quinoa, brown rice, and buckwheat. These grains not just provide ample fiber, but also a range of other essential nutrients.

I also try to include a variety of fiber-rich fruits into our diet like apples, pears, berries, oranges, and avocados. Adding chia seeds, flax seeds or psyllium husk to smoothies has been a great way to boost the fiber content.

When it comes to snacks, I make roasted chickpeas and edamame,- which are high in fiber and loved by my child. Nut and seed mixes with dried fruits are another option I find works really well in our house.

Finally, while supplements aren't always necessary, if you have a picky eater, they might be a helpful addition to their diet. I always ensure to talk to my doctor before making any significant changes to my child's diet.

I hope these tips can help any other parents out there who have to juggle with food intolerances or allergies.


Hello everyone!

As a parent of a picky eater who doesn't like many fruits and vegetables, incorporating enough fiber into their diet can be a bit of a challenge. To overcome this issue, I started hiding high fiber foods in their meals and snacks.

For instance, I add pureed vegetables like spinach, carrots, or butternut squash to sauces. It blends in well and doesn't affect the flavor too much. When I make smoothies, I blend in fiber-rich fruit like berries and bananas. Using a whole-grain flour blend for baking ensures my child gets some extra fiber and whole grains.

Furthermore, I found that involving my child in the meal planning and food preparation process helps significantly. When they pick out the fruits and vegetables that they like, they are more likely to try a new variety. Another thing that worked great was giving them fiber gummies as it was an easy way of adding fiber to their diet without it feeling like a chore.

Finally, I try to avoid packaged snacks as they are generally low in fiber. Instead, I offer my child snack options like air-popped popcorn, whole-grain crackers with hummus, or peanut butter and celery sticks.

I hope these tips can help other parents dealing with the same issue.


Hello everyone,

As a parent of a child with a gluten sensitivity, I know how tricky it can be to ensure enough fiber intake without including wheat-based products. However, I found that there are many gluten-free foods that are high in fiber, such as quinoa, brown rice, and gluten-free oats.

I also tried incorporating more legumes like chickpeas and black beans into my child's diet, both through meals and snacks like hummus and bean dips. Chia seeds and psyllium husks are also excellent sources of fiber that can be easily added to smoothies, yogurt, or oatmeal.

In addition, I found that cutting back on certain foods that can be binding, such as dairy and processed snacks, helped keep my child's digestion regular and comfortable.

Overall, finding the right sources and amount of fiber for your child's specific dietary needs can take some trial and error. But with patience and creativity, it's definitely possible to maintain a healthy fiber-rich diet.


Hi everyone,

As a parent, I understand how important it is for our child to consume enough fiber for healthy digestion. My child has sensory processing disorder, which makes eating certain textures and flavors difficult, so I often have to get creative with fiber-rich foods.

One thing that has worked for us is using a blender to make smoothies with fruits and vegetables like spinach, kale, avocado, and berries. I found that this is an easy way to hide the vegetables while keeping all the nutrients intact. To make the smoothie more filling, I add oat bran or a scoop of chia seeds.

Another tip is to substitute regular pasta or rice with whole-grain pasta or quinoa. I make sure to also include vegetables in every meal, even if it's just a side of boiled broccoli or green beans. Snacks like raw veggies with dip or dried fruits like apricots or prunes are also great ways to add fiber.

Finally, I ensure my child gets enough hydration by offering plenty of water and fresh juices. Additionally, gentle exercise like yoga or stretching can help with regular bowel movements.

I hope my experience helps other parents who may be dealing with similar challenges.

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