High Fiber Foods For Babies – Promote Digestive Health Of Your Child

By Emily Turner May 2, 2021 in Health

There are several reasons for encouraging fiber foods in the diet of your kid. Also, it is very important to ensure that you are giving enough fiber to your kid.

The main benefit of having fiber is to help in promoting digestion. When fiber foods are taken in combination with good hydration, it works great on keeping your digestive tract function properly.

When it comes to fiber foods for babies, they are quite effective in treating and preventing constipation. This means you need not wake up in the middle of the night with your kid having pain in the stomach and can’t poop.

Being a parent, we always try our best to plan healthy meals for our kids.

We aim to give them all nutrients they require at this age. In addition to focusing on giving foods rich in protein, iron, and calcium, we must also work on giving high fiber foods for babies.

The experts also say that for the healthy digestive system of the babies, you need to focus on fiber and fluids.

Here, we are going to discuss fiber rich foods for babies and other helpful information to boost their digestive system.

Table of Contents

  • What are high fiber foods for babies?
  • What are the good sources of fiber for 1 year old?
  • What vegetables are rich in fiber for babies?
  • Is spinach constipating for babies?
  • What are the best high fiber foods for infants?

What are high fiber foods for babies?

Generally, the best sources of fiber are whole food items. But, they make it a little difficult to determine the amount of fiber your baby is getting.

The best part is that most of the fiber-rich foods are tasty and your baby will love to have them.

But, at the same time, it is advised not to force your child to consume vegetables or other grains just to give them the fiber they need.

These are some of the fiber rich foods for babies that most of the kids will be happy to have. You can plan to add these foods to their daily meals.


You can start the morning of your child with a bowl of oatmeal. When cooked, one cup of oatmeal contains 4 grams of fiber.

You can make it delicious and attractive for your child by adding cinnamon, maple syrup, and raisins.


Apple is also one of the beneficial fiber foods for babies. Every kid loves to eat the apple.

There is also a saying that one apple a day keeps you a doctor away.

High Fiber Foods For Babies

One small size apple contains 3.6 grams of fiber. You can either give small pieces of apples to your child or make an apple puree and add peanut butter.

Your kid will definitely not be able to resist the treat.


Plenty of kids love to have carrots. To make it tastier, simply bake some mini carrots and spread some cinnamon over them. One-half cup of this tasty treat contains 2.9 grams of fiber.


Bananas are also one of the highly beneficial fiber foods for babies.

You can peel one banana and give it directly to your child.

If he/she can’t eat by himself/herself, you can make a banana puree and give it whenever you want, in the breakfast or as an afternoon snack.

One medium banana contains 3.1 grams of fiber.

Read More: Healthy Foods for Picky Eaters – Your Child will love to Eat

Whole-grain bread

Do you know that one slice of whole-grain bread contains around 2 grams of fiber?

You can give your kid a sandwich using peanut butter and jelly for their school lunch or can give them a treat on weekend lunchtime.


Berries are also high fiber foods for babies.

Half a cup of raspberries contains an average of 4 grams of fiber.

Similarly giving a half cup of blueberries and strawberries will give your child 1.8 grams and 1.5 grams of fiber respectively.

Sweet potatoes

Every child loves the taste of sweet potatoes.

So, you can include sweet potatoes in the meals of your child. One medium sweet potato contains 3.8 grams of fiber.

What are the good sources of fiber for 1-year-old?

For children below the age of 2 years, it is recommended to consume 5 grams of fiber a day.

To give a fiber-rich diet to your baby, you must include these foods.


When a baby starts eating solids, it is very important to include cereals and grains in his/her diet.

This will allow you to add variety to their meals. It also ensures that a baby is getting fiber along with other essential nutrients.

Some of the best options are oatmeal, brown rice, barley, maize, etc. You can also try giving quinoa and buckwheat to your baby.


Babies are highly capable of consuming all vegetables easily when they start eating solids.

Vegetables are great sources of dietary fiber as well as micronutrients.

Some of the best fiber rich foods for babies include spinach, beans, broccoli, sweet potato, and carrots.

You can either give these vegetables in the cooked or puree form if your baby is unable to digest raw vegetables. For older babies, you can cut these vegetables into bite-sized pieces.


Like vegetables, fruits also contain dietary fiber and various micronutrients.

It is always recommended for babies to consume at least one fruit a day. Some of the fiber-rich fruits include watermelon, banana, strawberries, apples, etc.

Dried fruits

Though dried fruits are more likely a choking hazard for babies between the age of 6-12 months, the best way to include dried fruits in their diet is to either serve them in the cooked or pureed form.

High Fiber Foods For Babies

Once your baby starts eating finger foods, you can cut these dried fruits into small pieces to give them to your baby. Some of the fiber-rich dried fruits are prunes, apricots, and dates.

Pulses and legumes

Pulses and legumes are good sources of protein, iron, potassium, and dietary fiber.

Some of the pulses and legumes good for babies are Bengal gram, kidney beans, lentils, and chickpeas.

What vegetables are rich in fiber for babies?

To make sure that your child gets a sufficient amount of fiber, you must also include a variety of high-fiber vegetables a day.

Leafy greens

The experts always recommend introducing your baby to vegetables first when they start eating solid foods.

When it comes to high fiber foods for babies, leafy greens such as spinach and turnip are considered good sources of fiber-rich vegetables.

One cup of boiled spinach and turnip greens contains 4.3 grams and 5 grams of fiber, respectively.

Cruciferous vegetables

Broccoli and Brussels sprouts are some of the highly beneficial vegetables that must be included in your baby’s diet.

One cup of boiled and chopped broccoli contains around 5.2 grams of fiber, whereas one cup of boiled Brussels sprouts contains 4.1 grams of fiber.

Root vegetables

Root vegetables are also fiber foods for babies. Also, these vegetables are quite tasty options for your baby.

Some of the root vegetables are sweet potatoes, parsnips, carrots, and raw beets.
High Fiber Foods For Babies

One cup of boiled and mashed sweet potatoes contains 8.2 grams of fiber. Also, one cup of raw beets contains 3.8 grams of fiber.


Beans, peas, and lentils are some of the highest nutritional legumes.

One cup of green peas and chickpeas contains 8.8 grams and 12.5 grams of fiber, respectively. In addition to this, one cup of lentils contains around 15.6 grams of fiber.

Is spinach constipating for babies?

No, spinach does not cause constipation in babies.

Spinach contains a lot of fiber and vitamins that help your baby to pass poop with great ease.

You can give spinach to your baby by blending some fresh spinach in their fruit smoothie.

Another way to consume spinach is to make a puree that contains an apple.

Take two apples and cut them into small pieces. Then, cook them in a saucepan with half a cup of water. When they become soft, add one cup of spinach and cook these ingredients for another 2-3 minutes. Make a puree until smooth. You can also add a pinch of cinnamon and ginger to add more taste.

What are the best high fiber foods for infants?

If your baby has just started taking solids, then it becomes important to include fiber foods for babies to make sure that their digestive system works smoothly.

Whole-grain cereal

For the first year of the baby, whole-grain cereal plays a great role in giving them fiber and essential nutrients.

You can give brown rice cereal, barley cereal, or oats cereal to your baby as the best fiber foods.

Nuts powder

Though all kinds of nuts are great sources of fiber and also contain a lot of nutrients, they are more likely to be a choking hazard for babies. So, the best way is to make nuts powder.


Kids love berries. So, you can give raspberries, blueberries, and strawberries to your baby in one or another way.

You can make a strawberry banana puree that your infant will love to have.

Final Words

When it comes to adding high fiber foods to your baby’s diet, make sure to add them gradually and increase the quantity slowly.

It is also advised to follow the 3-day rule when introducing fiber-rich foods for babies.

If a baby is constipated during this period, you can introduce other fiber foods for babies like prunes.


Emily Turner

17 articles by Emily Turner | View Author Profile

Related Posts

Asthma is a respiratory issue of the lungs. It influences ordinary breathing; routine proactive tasks become troublesome or inconceivable for an patient. Asthma can be dangerous if appropriate treatment is delayed. Because of variables like expanding contamination, respiratory si

Read More

Impetigo is an old illness. The name traces back to fourteenth-century England and comes from the Latin word impetere, signifying “to attack.” “Attack” appears to be a fitting depiction for this effortlessly spread disease. An expected 162 million kids worldwi

Read More

If you have lived with a diabetic patient, you know how rigorously you have to follow a particular diet plan to keep the sugar level low, as eating a balanced diet can help you maintain blood sugar level and weight. However, figuring out the best food for diabetics can be challen

Read More