High Fibre Ideas for Kids

At a recent Metamucil Health Retreat, I had the opportunity to talk to freelance nutritionist, Orla Hugueniot about family health. I picked her brains about increasing the amount of fibre in food for kids and trialed her ideas on my own kids with huge success!

Zebra sandwiches

Fun food is a hit with kids because it makes things interesting. My son was thrilled to find these zebra sandwiches in his lunch box. To read more about how I made them, click the picture.

fibre and kids -- zebra sandwiches

Seeds and Nuts

Seeds and nuts are a good source of fibre. By adding seeds (like sunflower or pumpkins seeds) to salads and a few nuts to dinner or a snack, it can add to the required fibre for the day. Little things count in the long run. Click the picture for an easy carrot salad recipe.

fibre and kids -- nuts and seeds in salad

Lentils and vegetables in bolognese and stews

Bolognese and stews are a perfect way to include fibre. Orla suggests including kidney beans in bolognese (peas are high in fibre too) and chick peas in stews. You can also grate vegetables like carrot, zucchini and pumpkin to include.

Fibre and Kids -- peas and kidney beans and other veges in meals

Wholemeal Pita Bread Chips

This is brilliant and my kids loved it! Read how to make pitta bread chips for an afternoon snack by clicking the picture below.

fibre and kids -- wholemeal pitta bread chips-001

Wholemeal Bread Pinwheel Sandwiches

This is clever. Rolling wholemeal bread thing and rolling it up with fillings inside, is a great way to introduce wholemeal bread to kids.

pinwheel sandwiches fibre

Cut up fruit and vegetables

A bowl of cut up apple can be much more appealing than a full apple. I even find myself eating more fruit when I cut it up.

fibre and kids -- cut up fruit and veges

Mix Brown and White

Mixing brown and white food varieties can be the first step in make the switch to brown. Check the cooking times for rice and pasta and add the different types to the water at different times.

mix brown and white rice

Leave Skin On

Leaving skin on fruit and vegetables is an easy way increase fibre in the diet. Just make sure they are well cleaned before consumption.

leave skin on fruit and veges

For more information about how food fits into our family, visit this post: Food and Family.


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  • Reply
    Food and Family
    May 28, 2012 at 2:41 pm

    […] I asked Orla for tips for ensuring kids get enough fibre and she gave me heaps of brilliant ideas.  I trialed the ideas with great success with my own kids; they are included in this post: High Fibre Ideas For Kids. […]

  • Reply
    May 29, 2012 at 1:04 pm

    These are great ideas and so simple. I cut up all the fruit for my girls and they chomp it down. I even add a touch of 100’s and 1000’s and they view it us a fun treat. I also find myself munching on more fruit when it’s cut too.

  • Reply
    Claire - Mum of 2 not in school yet
    June 4, 2012 at 11:31 am

    Hey Kelly
    I’ve been reading your blog for a while and was hoping to engage you as a ‘journalist/writer of sorts’ for an initiative I’m working on for a client. I love your content, your pictures and all your activities and my ‘foody’ client loves your content too.
    Fun lunches is an area of focus for us this year and you have such great material already, it would be amazing if we could collaborate.
    Definitely not asking for a freebie. Just an opportunity to speak to you about the client, and what we’re hoping to do this year.
    You already kinda know me behind the scenes, via some of the projects I’m associate for Macleans Mums (and SJ), but this is for another company.
    Can I give you a buzz about it this week?
    Look forward to hearing from you.

  • Reply
    Lunchbox Gorgeousness
    April 12, 2013 at 5:51 pm

    […] High Fibre Food for Kids […]

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