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High-Fiber Snacks for Kids

author image Shelley Frost
Based in the Midwest, Shelley Frost has been writing parenting and education articles since 2007. Her experience comes from teaching, tutoring and managing educational after school programs. Frost worked in insurance and software testing before becoming a writer. She holds a Bachelor of Arts in elementary education with a reading endorsement.
High-Fiber Snacks for Kids
A boy eats a green apple in the school cafeteria. Photo Credit: Catherine Yeulet/iStock/Getty Images

Fiber often brings to mind prune juice and grandparents, but there are many high-fiber snacks that won't cause your child to turn up her nose. A high-fiber diet keeps the digestive system moving and reduces constipation, a common occurrence in children. Fiber also might help protect against certain cancers, diabetes and heart disease while lowering bad cholesterol, according to the KidsHealth website.

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Make Fruits and Veggies Fun

Colorful vegetable kabobs with tofu on a grill pan.
Colorful vegetable kabobs with tofu on a grill pan. Photo Credit: ?iga ?etrti?/iStock/Getty Images

Fruits and vegetables contain varying amounts of fiber and work well for kids' snacks. According to KidsHealth, apples, pears, berries, oranges, bananas, artichokes and peas are among the highest in fiber content. Fruit is generally sweet, making it an easy snack option. Vegetables are sometimes more difficult to get kids to eat. Turning the fruits or vegetables into a kabob makes them more child-friendly. Cut bite-sized pieces and slide them onto a bamboo skewer. Dips also make fruits and vegetables more appealing. Hummus, cheese sauce and ranch dressing are options for vegetables. Yogurt dip or applesauce work well for fruit.

Whole-Wheat Painted Toast

Two slices of whole what bread with peanu butter, jam and a strawberry.
Two slices of whole what bread with peanu butter, jam and a strawberry. Photo Credit: Cheryl Davis/iStock/Getty Images

Whole-grain bread is a good source of fiber. To make the bread more exciting to kids, let them paint it with healthy spreads, like smooth peanut butter mixed reduced-sugar jelly. Fill a pastry bag or plastic sandwich bag with a hole cut into one corner with your toppings. Your kids can squeeze the spread onto the toasted bread. To make things even more interesting, cut the bread into fun shapes with cookie cutters before toasting.

English Muffin Pizzas

Two english muffin mini pizzas with faces.
Two english muffin mini pizzas with faces. Photo Credit: bernashafo/iStock/Getty Images

A whole-grain English muffin can be the crust for a simple pizza snack. Have your child spread sauce on the English muffin and top with shredded or sliced mozzarella cheese. Add sliced vegetables, such as button mushrooms or cherry tomatoes for more fiber. Heat the mini pizzas in a toaster oven and watch the cheese melt.

Nutritious and Delicious Muffins

A father bakes muffins with his two children.
A father bakes muffins with his two children. Photo Credit: Fuse/Fuse/Getty Images

Homemade muffins allow you to control what goes in the sweet snack. Substitute whole-wheat flour for added fiber. The texture will change slightly, but adding other flavorings to the muffins helps mask it. Try using half whole-wheat and half all-purpose flour to make the difference less noticeable, suggests KidsHealth. Add chunks of apples, bananas, berries and other high-fiber fruit to increase the overall fiber content of the muffins. Bran or flax seed meal adds additional fiber and flavor.

Popular Popcorn

Two girls eat popcorn while watching a movie together at home.
Two girls eat popcorn while watching a movie together at home. Photo Credit: Comstock Images/Stockbyte/Getty Images

Popcorn is a popular snack with kids that naturally offers fiber. Avoid microwave popcorn, which is usually full of fat. Air-popped popcorn is a healthier high-fiber snack. Add cinnamon and a dash of sugar for sweetness, or sprinkle the popcorn with Parmesan cheese and dried basil for a savory twist.

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