Add Color With Berries
In addition to being colorful and sweet, “berries with seeds are very high in fiber, and kids usually love them,” says Goldberg.
Perhaps the highest-fiber berry is the little raspberry. They can be expensive, but it doesn’t take much to amp up the fiber. “Just a quarter cup has about the same amount of fiber as almost an entire apple,” she says.
Grab Some Granola
The granola bar aisle at your local supermarket is probably packed with high-fiber bars. They’re easy to pack and often appealing to kids.
“Kids really like some of the flavors they have now,” says Pinkos. But take care if your child starts treating the bars like candy. “Don’t let them go crazy and go from eating a low-fiber diet to three high-fiber bars a day, because they’ll become gassy and uncomfortable.”
Some kids may not mind -- they may even enjoy it -- if you stir some high-fiber granola into their yogurt. Others may rebel against the unexpected crunch. But Goldberg says you can often sneak a little flaxseed into yogurt, applesauce, or a smoothie without your child noticing.
Pop Some Popcorn
What kid doesn’t like popcorn? It’s rich in fiber, and as long as you avoid the heavily salted and buttered varieties, it’s pretty healthy in general as well. “You can also try making popcorn balls with dried fruits and nuts, assuming your child is old enough for these,” says Pinkos.
3 Snacks to Skip
There are some foods that tend to cause, rather than ease, constipation in children. Two particularly “binding” snacks that are often a big hit among kids are bananas and cheese. There’s no problem with either in moderation, but if your child is having trouble in the bathroom these days, you might try cutting back on the cheese sticks.
Another barrier to good digestive health: heavily processed foods. “For good digestive health, minimize your reliance on refined foods like white sugar, white flour, and white breads and pastas,” advises Goldberg.