17 Fiber Rich Foods For Babies And Toddlers

When little ones start solids, it’s easy to focus on the basics purees, soft fruits, maybe a few finger foods. But one thing that often gets overlooked? Fiber. And trust us, your baby’s tummy will thank you for remembering it.

A diet rich in fiber helps keep digestion on track, supports healthy gut development, and can even help with those all-too-common baby struggles like constipation. But getting enough of it doesn’t mean filling their plate with bland or boring foods. In fact, many fiber-rich ingredients are already favorites for kids… or at least have the potential to be.

This list of 17 fiber-rich foods for babies and toddlers includes colorful fruits, hearty grains, sneaky veggies, and a few plant-powered superstars that are perfect for tiny taste buds. Whether your little one is just starting solids or well into toddlerhood, these options are easy to prepare, gentle on sensitive bellies, and packed with goodness.

From soft bananas to creamy avocados and hidden-chia-seed magic, these foods make it simple to add natural fiber into your child’s meals and keep things moving along (literally).

1. Apples

Apples are a great go-to for little ones and full of fiber, especially when you leave the skin on. For babies, try steaming or baking them until soft, then mash or puree depending on their age. For toddlers, thin slices or grated apple work well as finger food or an easy snack. They’re sweet, easy to find year-round, and super versatile. Chop one up into oatmeal, swirl it into yogurt, or serve it solo. Bonus, they keep tiny tummies happy with gentle fiber and natural sweetness.

2. Pears

Pears are a gentle, fiber-packed fruit that’s perfect for babies starting solids. They’re naturally soft and have a mild flavor that most kids actually like without any tricks. You can steam, puree, or mash them for little eaters, or slice into soft sticks for toddlers who are learning to chew. They help with digestion and can be especially helpful if your little one’s dealing with a bit of constipation. Pair with cinnamon or blend into smoothies for an easy, no-fuss fiber boost.

3. Berries

Strawberries, blueberries, raspberries you can’t go wrong. Berries are tiny powerhouses, loaded with fiber and antioxidants. For babies, mash or puree them and mix with oatmeal, yogurt, or applesauce. Toddlers can handle softer whole berries like raspberries or cut-up strawberries. Blueberries can be squished a bit to make them safer for beginners. Just watch for little hands going berry-wild. They’re naturally sweet, easy to pack, and make a great mess (just be warned about the clothes).

4. Prunes

They may have a reputation as a grandma food, but prunes are actually amazing for babies. Fiber-rich and great for keeping things moving, prunes can be pureed or offered as prune juice in tiny amounts. You can stir the puree into oatmeal, spoon it plain, or mix with banana to tone down the strong taste. For toddlers, chopped dried prunes make a chewy little snack. If your child’s dealing with constipation, prunes are definitely one of the top fiber rescue foods to keep on hand.

5. Bananas

Bananas are often called a beginner baby food for a reason. They’re soft, easy to digest, and just sweet enough to keep babies reaching for more. While they’re lower in fiber than some fruits, they still offer a gentle boost especially when paired with other fiber-rich options. Ripe bananas can be mashed on their own, sliced into coins for toddlers, or blended into pancakes or baked goods. They’re also a great fiber sidekick for foods like prunes or oats when your baby needs a little digestive help.

6. Sweet Potatoes

This is one veggie that almost all babies love. Sweet potatoes are loaded with fiber and important vitamins like vitamin A. Roast them, mash them, or make little fries for toddlers to dip. You can mix them into rice, lentils, or even fruit purees if you’re experimenting with combos. They’re naturally sweet and soft once cooked, so no extra seasoning needed. One small sweet potato goes a long way when you’re prepping baby portions and helps keep things steady in the diaper department.

7. Peas

Tiny but packed with fiber, peas are perfect for babies and toddlers. Steam them until soft, then mash or crush them for little ones still learning textures. Toddlers can try them whole under supervision or mixed into mashed potatoes, pasta, or rice. They’re also fun for little fingers to practice that pincher grasp. You can even freeze them for a cooling teether option for teething babes. Peas are one of those rare foods that are healthy, high in fiber, and actually fun to eat.

8. Carrots

Carrots are a fiber-filled veggie most little ones enjoy once they’re properly prepped. Steamed and pureed carrots are one of babyhood’s greatest hits. As they get older, roasted carrot sticks or soft-cooked rounds make great finger food. They’re sweet, colorful, and easy to mix into everything from rice to pancake batter. Just be sure to cook them until soft enough for safe chewing. Carrots also pair great with lentils or peas for a fiber-packed combo meal that works at almost any age.

9. Broccoli

Broccoli has a reputation for being a toddler “nope” food, but when cooked soft and served right, many kids come around. It’s an awesome source of fiber and vitamins. For babies, steam it until fork-tender and let them self-feed with florets or mash it right into purees. Toddlers often like it better with a sprinkle of cheese or mixed into pasta. Try roasting it if you’re tired of steaming it brings out a natural sweetness that surprises most picky eaters. Totally worth re-introducing more than once.

10. Oatmeal

Oatmeal is a fiber favorite that’s perfect for breakfast, snacks, or even baking. It’s gentle on little tummies and easy to customize. Mix with fruit purees, cinnamon, or mashed banana. You can make it smooth for babies starting solids or thicker for toddlers learning to chew. It’s a great “starter” grain and fills them up without spiking blood sugar. Plus, it’s naturally rich in soluble fiber, which supports digestion and helps keep things moving along. Bonus if you throw in a few chia seeds too.

11. Whole Wheat Bread

Once your baby is ready for finger foods, soft whole wheat bread is an easy, fibrous option. Tear it into small pieces or use it for simple peanut butter or mashed avocado toast. Whole grain bread has more fiber than white bread and keeps toddlers fuller longer. Look for low-sugar, minimal ingredient options without seeds until they’re older. Starting with just a quarter slice helps ease them into it without too much bulk. It’s simple, snackable, and a great base for healthy toppings.

12. Brown Rice

Brown rice beats white rice when it comes to fiber, and it’s still gentle enough for babies once cooked properly. Make sure it’s soft and well-cooked, then mix it with purées, soft beans, or even mashed avocado. For toddlers, it pairs well with smoothies, soups, or sautéed veggies. Just be aware brown rice can be a little harder to digest at first, so start with small portions and see how baby handles it. It’s filling, fiber-rich, and a great grain to rotate into your family meals.

13. Lentils

Lentils are a fiber goldmine, plus they’re full of plant protein. Cook them until very soft and mash them or blend into purees for babies. Toddlers can enjoy them mixed into rice, soups, or veggie patties. They absorb flavor well, so don’t hesitate to add some baby-safe spices, herbs, or broth for extra taste. Lentils can be a little gassy at first, so start small and serve with some water or fruit. They’re budget-friendly, filling, and work perfectly in family-style meals.

14. Chickpeas

Chickpeas are a great fiber option once your baby is ready for thicker textures. You can mash them, puree with olive oil for a baby hummus, or toss smashed chickpeas into pasta or rice dishes. For toddlers, roasted chickpeas or soft sautéed versions work well. They’ve got a nutty flavor most kids enjoy if it’s served right. Just make sure they’re cooked really soft for younger eaters. Chickpeas are also awesome for experimenting with finger food and help build up texture tolerance early on.

15. Chia Seeds

Chia seeds might be tiny, but they’re loaded with fiber. For babies, stir them into oatmeal, yogurt, or mashed fruit and let them gel up a bit before serving. They soften within minutes and give foods a smooth, pudding-like texture. Just start small a teaspoon goes a long way. For toddlers, chia can be added to muffins, smoothies, or spreads. They’re high in both soluble fiber and healthy fats, which is a win-win. This one’s a great secret weapon for sneaking healthy stuff into everyday foods.

16. Avocados

Soft, creamy, and no cooking required, avocados are a dream baby food. They’re packed with fiber and healthy fats, and their smooth texture makes them easy to mash into a perfect first food. Serve it plain or mash into toast, mix with banana, or blend into smoothies. Toddlers love it spread on sandwiches or rolled into quesadillas. Avocados are one of those rare foods that are both indulgent and super nutritious. Plus, they help keep the digestive system regular with all that natural fiber.

17. Quinoa

Quinoa might feel fancy, but it’s actually pretty simple and really great for little bellies. Once cooked soft, it has a mild taste and fluffy texture babies do well with. Plus, it’s high in both fiber and protein, making it super filling. Mix it with puréed veggies, mash it into patties, or serve cold as part of a toddler salad. Just rinse it well before cooking to get rid of bitterness. It makes a great alternative to rice or pasta and helps keep meals exciting and nutritious.