What foods are best to keep kids going?

Published: October 19, 2017 | Updated: November 14, 2023

With so many children suffering from stomachaches due to constipation, parents need to be vigilant about how much fiber kids are eating. Fiber is a key component in staying regular.

Simple grocery store swaps can increase your child’s fiber intake. Coupled with plenty of water and exercise, you can help prevent constipation.

How much fiber should kids get each day?

• Toddlers (age 1 to 3) = 19 grams
• Kids (age 4 to 8) = 25 grams
• Older girls (age 9 to 13) = 26 grams
• Teen girls (age 14 to 18) = 26 grams
• Older boys (age 9 to 13) = 31 grams
• Teen boys (age 14 to 18) = 38 grams

Foods considered high in fiber have 5 grams or more of fiber per serving; a good source of fiber is one that provides at least 2.5 grams per serving.

While no vegetables in the following chart fall into the high-fiber category due to serving size (Do you know a child who will eat a cup of peas?), they are still important to feed your child because they have nutrients that growing bodies need. The chart is meant to be a comparison for making healthy choices.

Healthier choices

Instead of this	Eat this
1 cup Corn Chex and 1 cup melon (2.4 g fiber)	1 cup oat squares and 1 cup strawberries (10 g fiber)
Peanut butter and jelly on white bread, potato chips and grapes (about 5.7 g fiber)	Peanut butter and jelly on multigrain English muffin, 1 medium apple, potato chips (about 15.3 g fiber)
1 cup regular spaghetti with ½ cup Italian tomato sauce and ½ cup green beans (about 8.7 g fiber)	1 cup whole-wheat spaghetti, ½ cup Italian tomato sauce and ½ cup peas (about 13.5 g fiber)
Total for the day: about 16.8 g fiber	Total for the day: about 38.8 g fiber

Fiber choices

Highest fiber
Food	Serving size	Fiber (g)
Cereals
Fiber One	1/2 cup	14
All-Bran	1/2 cup	10
Frosted Mini-Wheats	21 biscuits	6
Quaker Oatmeal Squares	1 cup	5
Breads and crackers
Light multigrain English muffin	1	8
Multigrain tortilla (soft taco size)	1	5
Beans
Lentils	1/2 cup	8
Lima beans	1/2 cup	6
Baked beans	1/2 cup	5
Black beans	½ cup	14.5
Grains (cooked)
Whole-wheat spaghetti	1 cup	6.3
Fruit
Pear (with skin)	1 medium	6
Raspberries	1 cup	8
Blackberries	1 cup	8
Dried fruit
Prunes/dried plums	6 pieces	12

Good source of fiber
	Serving size	Fiber (g)
Cereals
Oatmeal (cooked)	1 cup	4
Cheerios	1 cup	2.6
Vegetables
Green peas	1/2 cup	3.5
Broccoli	1/2 cup	3
Breads and crackers
Triscuit Minis	28 crackers	4
Whole-wheat bread	1 slice	3
12-grain bread	1 slice	3
Reduced-fat Wheat Thins	16 crackers	3
Grains (cooked)
Brown rice	1 cup	4
Regular spaghetti	1 cup	3
Fruit
Apple (with skin)	1 medium	4
Strawberries	1 cup	4
Banana	1 medium	3
Orange	1 medium	3
Dried fruit
Dried apricot	½ cup	4.5

Low fiber
	Serving Size	Fiber (g)
Cereals
Cinnamon Toast Crunch	¾ cup	2
Corn Chex	1 cup	1
Vegetables
Carrots	1 medium	2
Green beans	1/2 cup	2
White potato (large)	1/2	2
Sweet potato	1/2 cup	2
Carrot (medium)	1	1.7
Sugar snap peas	½ cup	1.5
Corn	1 ear	1
Breads and crackers
Original English muffin	1	Less than 1
Flour tortilla (soft taco)	1	1
Ritz crackers	5	.4
White bread	1 slice	0-1
Saltine crackers	5	0
Grains (cooked)
White rice	1 cup	1
Fruit
Cantaloupe	1 cup	1.4
Grapes	1 cup	1.4
Watermelon	1 cup	.5
Dried fruit
Raisins	1/4 cup	2