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4 Best High-Fiber Foods for Your Baby (Recipes)

To maintain a healthy body, fiber is one of the essential nutrients. If your baby has reached the stage where they can eat solids, you're probably concerned about what to feed them and how to keep their digestive system running smoothly. Fibers work best for that purpose.

Fibers are essential nutrients that promote bowel movement regulation and weight gain. Several foods are high in fiber as well as other nutrients that you can simply incorporate into your baby's regular diet.

So, let's give a deep dive into high-fiber foods for your baby without any further ado!

Best High-Fiber Foods for Your Baby
Best High-Fiber Foods for Your Baby Best High-Fiber Foods for Your Baby


In This Article


Top High-Fiber Foods

Fiber is a fundamental nutrient that every human body requires. You must include fiber in your child's diet if they are above 6 months old and have begun eating solids.

Incorporating fiber-rich foods will ensure that your baby's digestive system functions properly and will aid in the regulation of their bowel movements.

The following is a list of some of the best high-fiber foods that you can serve to your child in small portions.


  • Rice

  • Oatmeal

  • Whole wheat pasta

  • Corn

  • Chickpeas

  • Lentils


  • Spinach

  • Carrot

  • Broccoli

  • potatoes


  • Berries

  • Banana

  • Apples

  • Watermelon

Nuts and Dry Fruits

  • Figs

  • Dates

  • Almonds

  • Peanuts

Recipes Using High-Fiber Foods

Oatmeal Recipe

Oatmeal high fiber food

There are various ways to make oatmeal. The simplest one is to cook the oats in milk, but you can add variations accordingly. You can include honey as a sweetener or fruits cut up in small pieces if your baby is old enough to chew them.

It will enhance the taste of oats and your baby will get variations now and then. Oatmeal is one of the healthiest breakfast options for your toddler.

In addition to being high in fiber, it also contains several other nutrients and minerals. It instantly satisfies your child's appetite and gives them plenty of energy for the rest of the day.

Click here to read about Oatmeal Nutritional Facts

Here's a quick and easy oat recipe for your child.


  • Oats - ½ cup

  • Water or milk - as required


  1. Boil in a pot of water or milk.

  2. Add oats to the boiling water and let it cook.

  3. Once the oats are completely cooked, dish them out.

  4. You can also add small pieces of fruits like bananas or berries or top them with nuts. (if your child is above 9 months)

Whole Wheat Pasta Recipe

Whole Wheat Pasta rich fiber food
Whole Wheat Pasta

Pasta is loved by almost everyone. While you’re introducing new flavors to your toddler it’s best to include whole wheat pasta in their meals once in a while.

Whole wheat pasta is high in fiber, helps improve digestion, and is pretty fulfilling. Moreover, it contains protein, iron, and carbs as well making it an ideal food to regulate bowel movements.

You don’t have to go fancy while making pasta for your little one. The recipe is rather simple and quick to make.


  • Whole wheat pasta - ¼ cup

  • Water - for boiling

  • Salt - to taste

  • Pepper- to taste

  • Garlic - 1 clove

  • Butter - 2 tablespoons

  • Cheese - as required


  1. Choose a pasta shape that is easier and fun to eat for your baby.

  2. Boil the pasta in an adequate amount of water with a little salt.

  3. Once the pasta is cooked perfectly drain it out.

  4. Now heat another pan and add butter.

  5. After the butter is melted add chopped garlic and saute it for a minute.

  6. Then add the boiled pasta in butter and garlic sauce and mix well.

  7. Add salt and pepper and give it a toss.

  8. You can top it with your favorite cheese if desired.

Spinach Recipe

Spinach for high fiber

Fruits and vegetables can be used in a variety of ways. You can incorporate them into other meals or mix them to make purees or juices for your little ones. Spinach is highly nutritious as it is not only high in fiber but also rich in iron, vitamins, and potassium. You can make a puree of spinach with other vegetables or you can include them with grain foods. This spinach lentil soup is packed with loads of nutrients and will be healthy goodness for your baby. Not to mention how easy it is to cook.


  • Spinach - ½ cup

  • Lentils (washed and drained) - 1 tablespoon

  • Water - as required


  1. Wash and cut the spinach first.

  2. Afterward, put lentils and chopped spinach in a pot with enough water to cover.

  3. To taste, add salt and pepper.

  4. Let it simmer for a while to soften the lentils and spinach.

  5. When finished, allow the mixture to cool before blending in a blender until smooth. If your child is not allergic to nuts, you can add nuts like peanuts at this point.

  6. After that, cook the blended mixture in a pot for a minute.

  7. Serve the soup and feed your baby when it's warm but not hot.

Banana Smoothie

Banana Smoothie for high fiber intake
Banana Smoothie

Smoothies of any kind are packed with protein and fiber. This drink is a full meal in itself. Usually, smoothies have a base of milk, fruit juice, or yogurt and you can add your desired fruits or nuts to them. It is then blended until smooth and also serves as an energy drink. For your baby, a banana smoothie is just perfect. It will be their next favorite drink and will provide them with all the healthy nutrients one can think of.

Bananas are one of the best high-fiber fruits and almost every child loves eating a banana. Giving your regular banana in a luscious drink form will make your toddler’s taste buds dance with enjoyment.


  • Banana - ½ cup

  • Blueberries - ¼ cup

  • The base of your choice (milk, yogurt, any fruit juice) - ¼ cup

  • Honey - 1 tsp

  • Dates - washed and chopped


  1. Peel and cut a ripe banana.

  2. Add the banana and berries along with milk to a blender.

  3. Add honey and dates.

  4. Blend until smooth.

  5. Additionally, you can add more fruits or nuts of your choice.

Please note: All these recipes are just basic, and you can do variations according to your child’s preference. Moreover, make sure your baby isn’t allergic to any of these foods.


1. How much fiber intake is recommended for babies?

Fiber intake for babies solely depends on their body weight. But according to AAP, babies of 5-6 months must take fiber less than 3 grams per day.

2. Does excess fiber causes problems for babies?

Excess of everything is bad. And the way, taking fiber too high than recommended for babies can cause issues like bloating, gas, diarrhea, and, constipation.

3. How can I give my baby fiber?

Giving your baby enough fiber is not a hard task. You can give them the recommended amount of fiber every day by including veggies, smoothies, purees, nuts, fruits, and greens in their daily diet.

Takeaway from Sheasmother Before introducing anything new to your baby, you should consult with their pediatrician. And remember that a toddler only needs 5 grams of fiber per day. So, try to stay within that range and don't overfeed your kid. It’s time that you ditch those store-bought baby foods and make some wholesome meals by yourself. There are several high-fiber food options available for your baby that you can easily make at home without investing much time.

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