More Than Sandwiches: Simple Ways To Pack More Fiber Into Kids’ Lunches

Most kids in the U.S. aren’t eating enough fiber. In fact, fewer than one in ten meet the daily recommendation, with the average child getting only about half of what they need.¹ Fiber might not sound exciting, but it quietly supports growth, steady energy, and long-term health. The good news? You don’t have to reinvent your child’s lunchbox to make a difference. With a few simple tweaks, you can pack more fiber into kids’ lunches and help the meals they already love deliver more of the fiber they need.

“Fewer than one in ten U.S. children meet the daily recommendation for fiber.” — U.S. Department of Agriculture, 2020–2025 Dietary Guidelines

Why does fiber matter?

Fiber does more than “keep things moving.” It helps children stay focused in class, prevents energy crashes, and supports digestion.² Adding color and variety to meals isn’t about taking away familiar favorites, it’s about expanding on what kids already enjoy. Small touches like swapping in a whole grain, adding a crunchy veggie, or trying a new spread make lunches more balanced while still feeling fun and familiar.

Sandwiches are a lunchbox staple, and they don’t need to disappear. Instead, think of them as a base that can be upgraded. Choosing whole-grain bread or wraps is one of the easiest steps. Kids barely notice the difference in taste, but those extra grams of fiber add up quickly across the week. Layering in fiber-rich spreads like hummus, mashed avocado, or a black bean dip adds creaminess and nutrients at the same time. Even a handful of thinly sliced cucumbers, shredded carrots, leafy greens, or apple slices tucked inside can make a sandwich more colorful, more appealing, and more filling. 

Upgrading the classics

Of course, sandwiches aren’t the only way to get fiber on the plate. Whole-grain wraps filled with beans and veggies can be cut into pinwheels for bite-sized finger food. Mini quesadillas made with beans and a sprinkle of veggies are another option kids can eat with their hands.  Snack-style boxes are always a hit. Think pita triangles with hummus, orange wedges, roasted chickpeas, whole-grain crackers, or apple slices with a swipe of nut butter. For families who prefer sending something warm, a small thermos of lentil soup or veggie curry can be a cozy, fiber-rich option that feels just as easy as a sandwich.

Fruits themselves are some of the easiest fiber boosters. Apples, pears, oranges, and berries all travel well in lunchboxes and can be swapped with the seasons so kids don’t get bored. In the fall, apples and pears are a simple choice. During the winter months, oranges and clementines are easy to peel and pack. In spring and summer, berries are colorful, sweet, and fun to eat by the handful. Rotating fruits keeps lunches interesting and helps families find fresh, affordable options throughout the year.

“Children who eat more fiber-rich foods tend to have better diet quality overall.” — BMC Pediatrics, 2019

Adding fiber doesn’t mean adding stress. One of the simplest strategies is involving kids: let them pick between two sides, like carrots or apple slices. Kids who help choose are more likely to eat what’s packed. Repeating favorites is perfectly fine, variety doesn’t require reinventing the wheel every day. Prepping a pot of beans or a batch of grains on Sunday can make lunches easier all week. And balance is key: the goal is just to add fiber in ways that feel natural.

A small change with a BIG impact

Right now, most American children average only 10-12 grams of fiber per day, compared to the 19-25 grams recommended for their age group.³ Only 3-12% of kids meet their daily needs.⁴ This isn’t about blame, it’s about opportunity. When schools and families make fiber-rich foods like beans, whole grains, fruits, and vegetables more accessible, every child benefits. Over time, those choices support digestion, protect heart health, balance energy levels, and build habits that last through a lifetime.

Caption: Table 1. Average daily fiber intake for U.S. children. Source: U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. 9th Edition.

Lunch doesn’t have to be complicated. Sandwiches can stay, but when we add a little more fiber, we give kids the fuel they need to thrive. We believe every child deserves access to meals that build health and confidence. Download our Fiber-Rich Meal Guide, share your family’s favorite sandwich swaps with us, and join us in supporting school programs that make fiber-rich meals part of every child’s day. Together, we can make the healthier choice the easier one.

References:

1. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. 9th Edition.

2. Bailey RL, Catellier DJ, Jun S, et al. Nutrient intakes and sources of fiber among children with low and high dietary fiber intake: the 2016 Feeding Infants and Toddlers Study (FITS). BMC Pediatrics. 2019.

3. Kranz S, et al. Meeting the Dietary Reference Intakes for Fiber: Sociodemographic Characteristics of Preschoolers With High Fiber Intakes. American Journal of Public Health. 2006.

4. What Do We Know about Dietary Fiber Intake in Children and Health? The Effects of Fiber Intake on Constipation, Obesity, and Diabetes in Children. PMC article.