Discussions

I'm looking for ideas of kid-friendly snacks that are high in fiber.  
 
My 3 year old isn't a huge fan of fruits or vegetables, so although I sneak them into meals, she won't eat them on their own. She has some constipation issues and I think needs to eat more fiber, so I'm looking for ideas for snacks (easy to go that don't take much preparation) that will fit the bill. When I've googled it, almost all of the suggestions lead back to fruits and vegetables or aren't what I'd call on-the-go, which aren't helpful at this point in her life.  
 
I have a few stand-bys that I always go to, but would like to add a little variety for her.  
 
Any ideas are appreciated!

Walmart brand spaghetti is 100% Whole wheat and will definitely get things moving. They also have 100% Whole wheat bread that my kids will eat when any other bread they refuse as it’s dry!! Their wraps are amazing too! Throw some peanut butter on a wrap and it’s easy to eat on the move!!! Their wraps aren’t dry. I find a lot of whole wheat foods are crap and my kids refuse them. It’s not high in fibre but corn syrup will definitely get things moving. Make some caramel popcorn and she’ll be regular the next day LOL

I have a kid that had that challenge at that age. I would sometimes make muffins etc and add fibre into them sometimes, and make them fruit or veggie based to habituate them to the tastes. In the end, we'd also give her some "pooping medicine", basically that tasteless fibre powder that dissolves in water (we'd use that in baking too), and I'd get her to drink it at night before bed and she'd poop in the morning.  
 
Offer only whole-grain baked products, pasta, oatmeal etc. Get in the habit of oatmeal instead of processed cereal - it has tons of fibre and is very filling. My kids love just plain old oatmeal with some brown sugar and big old dollop of peanut butter mixed in!  
 
But keep offering the fruits and veggies. Having something to dip them in sometimes helps for some kids, or offering them in different formats (cooked, raw, canned, in a sauce etc). Or try offering something you don't usually buy, like dragonfruit, jicama, beets or rutabaga (I have several children who adore rutabaga). My Very Picky Eater Who Had Pooping Issues is now 10, and eats 75% of what I put in front of her these days without complaint, and is working on the other 25%. But it was a slow process with her. But hey, she now loves rutabaga and cauliflower, so I'll take it!

My son also had constipation issues when he was little, and what we found the most helpful was dried apricots. We would give him a few apricots spaces throughout the day, and it was just enough to get things moving. It’s a very easy on-the-go snack, and he never had issues again. To this day, he still eats a few a day

You can buy this. It’s a flavourless powder that you can put into baking, cooking or fluids .

Whole wheat flour products may help, but I have found that many are really just like a fancy "white" flour. They still glue the system & back it up. Whole grain works much better. Drinking lots of water along with this is important.  
 
Avoid the white flour & rice based products. They are empty of nutrients and like I mentioned earlier, act like glue in the digestive system.  
 
Have you tried introducing items with the main ingredient being sweet squash or sweet potato? Those are tasty, have good natural sugars and oodles of minerals & vitamins and will keep everything moving.  
 
Corn syrup needs to be avoided. High processed sugar anything just makes for bad eating habits and other problems down the road.

I just made these, and my three kids loved them! Lots of beans equals lots of fibre, plus there's lots of veggies.  
https://www.lifemadedelicious.ca/recipes/easy-enchilada-cups/073dd3a0-f142-4076-a2bb-b718d13874c1