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You are not alone if constipation is something you or your child deal with regularly.
Fiber is one of the most important nutrients for healthy bowel movements, but not all fiber works the same way. Some foods help soften stool, some add bulk, and some support gut bacteria that keep digestion moving.
As a pediatric GI nurse practitioner, these are the 10 high fiber foods I recommend most often to help kids and adults poop more regularly and comfortably.
What Makes a Food “High Fiber”?
Fiber is a type of carbohydrate that the body does not digest. Instead, it moves through the digestive tract where it helps:
- Add bulk to stool
- Hold water in the stool so it stays soft
- Support healthy gut bacteria
- Stimulate bowel movements
Most kids and adults do not get enough fiber daily, which is one of the biggest contributors to constipation.
10 High Fiber Foods That Help You Poop
1. Pears
Why they help:
Pears are rich in soluble fiber and contain sorbitol, a natural sugar alcohol that pulls water into stool.
How to use:
Fresh pears with the skin on are best. Pear juice can also help for kids who struggle with stool withholding.
2. Oats
Why they help:
Oats contain beta glucan, a soluble fiber that softens stool and supports regular bowel movements.
How to use:
Oatmeal, overnight oats, or adding oats to smoothies all work well.
3. Chia Seeds
Why they help:
Chia seeds absorb water and form a gel, which helps soften stool and keep it moving.
How to use:
Add to yogurt, oatmeal, or smoothies. Start small to avoid gas.
4. Beans and Lentils
Why they help:
Beans are high in both soluble and insoluble fiber, making them excellent for constipation.
How to use:
Lentil soup, black beans, chickpeas, or hummus are easy options for kids and adults.
5. Kiwi
Why they help:
Kiwi contains fiber and actinidin, an enzyme that supports digestion and gut motility.
How to use:
One to two kiwis per day has been shown to help improve stool frequency.
6. Apples (with the skin)
Why they help:
Apples contain pectin, a soluble fiber that softens stool.
How to use:
Whole apples work better than applesauce for constipation.
7. Sweet Potatoes
Why they help:
Sweet potatoes provide insoluble fiber that adds bulk to stool and supports regular bowel movements.
How to use:
Baked or roasted with the skin on when possible.
8. Avocados
Why they help:
Avocados are high in fiber and healthy fats, which help stool pass more easily.
How to use:
Mashed, sliced, or added to smoothies.
9. Flaxseed
Why they help:
Flaxseed adds bulk and helps stool move through the intestines more efficiently.
How to use:
Ground flaxseed works best. Sprinkle into yogurt or oatmeal.
10. Berries
Why they help:
Berries are fiber rich and contain antioxidants that support gut health.
How to use:
Raspberries, blackberries, and strawberries are especially helpful.
Fiber Works Best With Water
Fiber without enough water can actually worsen constipation.
Make sure fiber rich foods are paired with adequate hydration throughout the day.
If hydration is a struggle, you can grab my free hydration tracker here.
How Much Fiber Do Kids and Adults Need?
- Toddlers: age + 5 grams per day
- Kids: 14 to 25 grams per day depending on age
- Adults: 25 to 38 grams per day
Increase fiber slowly to avoid gas and bloating.
When Fiber Is Not Enough
If constipation continues despite diet changes, it may be time to look at:
- Daily routines
- Stool withholding
- Toileting posture
- Medical support
You can start with my Daily Poop Routine guide and Bristol Stool Chart Explained post for next steps.
Final Thoughts
Constipation is common, but it should not be normalized or ignored.
Small food changes, done consistently, can make a big difference over time.
If you are here from Pinterest, I’m glad you found your way here.
You’re doing great.
Kindly,
Renee
Be sure to save this post to your favorite Pinterest GI Board!
Better Bowel Co: Gut Help for Kids & Adults 
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