High-fiber snacks have a reputation for making you feel full longer, prompting you to eat less. So yes, these healthy snacks are what you need for proper weight management. But fiber itself offers lots of other benefits. It relieves constipation, helping you stimulate regular bowel movements, and surprisingly, keep your blood sugar levels in check, too!
Adding more fiber to your diet should be done slowly, though, so your digestive system will have time to adjust. This is where high-fiber snacks come in. They can increase your daily fiber intake without drastically changing your diet. Meet your fiber goals by adding these healthy snacks to your diet throughout the day.
10. Energy Bites
Energy bites are healthy snacks that kids and kids-at-heart will love. They can be prepared ahead of time, so whenever you need a filling snack, you can just grab them and go! All you need is peanut butter or almond butter for the base, other fiber-rich ingredients like oats, and your preferred sweeteners. Mix them together, roll into small balls, and refrigerate. Add in some dates if you want more of that gut-friendly fiber!
Estimated Nutritional Values per Piece (may change depending on the ingredients and serving size):
- Fiber – 1.6 g
- Protein – 2 g
- Calories – 63 cal
- Fat – 3 g
9. Popcorn
Air-popped popcorn is one of the healthiest (but delicious) snacks out there. In case you don’t know yet, popcorn is a whole-grain, high-fiber snack that’s naturally low in calories and packed with antioxidants. When prepared without too much butter or salt, it can also help reduce the risk of chronic diseases like diabetes and heart disease.
Estimated Nutritional Values per Ounce (may change depending on the ingredients and serving size):
- Fiber – 4 g
- Protein – 3 g
- Calories – 30 – 93 cal
- Fat – 1 g
8. Smoothies
A green smoothie, in particular, is high in fiber, especially if made with leafy greens like spinach or kale. You can further increase the amount of fiber, depending on the ingredients you will use. Bananas or any other fresh fruit is a good addition, as this would also add a subtle sweetness to the smoothie. For extra flavor, consider adding a dusting of cinnamon or a little vanilla extract!
Estimated Nutritional Values for an 8oz Glass (may change depending on the ingredients and serving size):
- Fiber – 3 to 6 g
- Protein – 2 g
- Calories – 67 cal
- Fat – 1 g
7. Peanut Butter and Banana Sandwich
If you agree that anything with peanut butter is delicious, then you’ll love this next snack. It’s made with high-fiber bread, peanut butter, and thin slices of banana. The latter two ingredients have their own fiber content, boosting the overall nutrition of the snack. This sandwich is also considered a great snack option for building muscle due to the combination of healthy fats, protein, and carbs.
Estimated Nutritional Values for 1 Sandwich (may change depending on the ingredients and serving size):
- Fiber – 6.3 g
- Protein – 13 g
- Calories – 428 cal
- Fat -18 g
6. Edamame Beans
The young seeds of a soy plant, also called edamame, are among the greatest sources of fiber out there. One cup of it already gives you 8 grams of fiber, which is roughly 27% to 38% of the recommended daily intake. The best part? It’s a snack that’s so easy to prepare. You can opt for steaming, or if you need more flavor, try roasting the beans and add a touch of sea salt. You can also get store-bought edamame, but check the preservative and sodium levels to find the healthiest ones.
Estimated Nutritional Values per Cup (may change depending on the ingredients and serving size):
- Fiber – 8 g
- Protein – 17 g
- Calories – 189 cal
- Fat – 8 g
5. Raspberries
Lots of fresh fruits are a great source of fiber, but there’s one that rules them all. Raspberries can give you a whopping 8 grams of fiber when you consume just one cup of it. Of course, you can eat it as is or use it as a topper for oatmeal or yogurt. To further increase your fiber intake, you can mix raspberries with other high-fiber fruits like pear, apple, and banana.
Estimated Nutritional Values per Cup (may change depending on the ingredients and serving size):
- Fiber – 8 g
- Protein – 1.5 g
- Calories – 65 cal
- Fat – 0.8 g
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4. Trail Mix with Nuts
We’re not talking about trail mixes loaded with chocolates, dried fruits, and other items high in sugar content. While you can add a small amount of these to your own mix, it’s important to have a healthy amount of nuts. Your trail mix is bound to become one of the healthiest snacks out there if it’s packed with high-fiber nuts like almonds, sunflower seeds, and pistachios.
Estimated Nutritional Values per Cup (may change depending on the ingredients and serving size):
- Fiber – 4 to 9 g
- Protein – 4 g
- Calories – 148 cal
- Fat – 10 g
3. Hummus with Veggie Sticks
Hummus is a creamy blend of chickpeas, olive oil, tahini paste, lemon juice, and other seasonings. The result is a dip or spread that has a slightly earthy taste with a hint of nutty sesame flavor from tahini. And as you’ll see later on, chickpeas are an amazing source of fiber. Combine hummus with raw veggies like broccoli florets or carrots, and you’ll be looking at a fiber powerhouse!
Estimated Nutritional Values per Cup (may change depending on the ingredients and serving size):
- Fiber – 5 to 7 g
- Protein – 4 g
- Calories – 90 cal
- Fat – 3 g
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2. Roasted Chickpeas
Hummus is made with chickpeas, but chickpeas are already a great snack on their own. What’s even more surprising is a cup of these peas packs so much more fiber, around 9.6 grams! Of course, there’s a little preparation involved in making a delicious roasted chickpeas, but nothing you can’t handle. They can be coated in olive oil and seasonings like paprika, garlic powder, and cumin. Totally up to you!
Estimated Nutritional Values per Cup (may change depending on the ingredients and serving size):
- Fiber – 9.6 g
- Protein – 7.6 g
- Calories – 153 cal
- Fat – 3 g
1. Chia Pudding
Chia seeds are highly nutritious, offering numerous benefits in addition to being a source of fiber. They’re also rich in protein, antioxidants, omega-3 fatty acids, and other macronutrients. Just an ounce of it will give you over 9 grams of fiber! Need I say more? Well, yes, because it’s better to enjoy this superfood when it tastes like a dessert. To make a chia pudding, mix the seeds with your choice of milk, refrigerate until thickened, and devour!
Estimated Nutritional Values per Glass (may change depending on the ingredients and serving size):
- Fiber – 9 to 11 g
- Protein – 5 g
- Calories – 152 cal
- Fat – 10 g
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From The Club
There you have it—10 snacks with high fiber content! Never again will you have trouble finding foods to help maintain proper digestion and improve overall health. Just remember to drink lots of fluids when you decide to increase your fiber intake, and do it gradually, to avoid any potential discomfort. Fibers work best when they absorb water, so eat up, drink, and take things slowly. And most importantly, enjoy every bite of these delicious healthy snacks!
