Yahoo Lifestyle 15 Best High-Fiber Snacks
There's a reason why nutrition experts love talking about fiber: A carbohydrate found in fruits, veggies, whole grains, beans, legumes, nuts, and seeds, “Fiber is of critical importance to overall health but is chronically under-consumed,” says Melissa Jaeger, RD, LD, registered dietitian and head of nutrition at MyFitnessPal. Seriously: More than 90% of women and 97% of men do not meet daily recommendations for fiber intake, according to Dietary Guidelines for Americans.
Considering fiber combats constipation while supporting weight management, blood sugar regulation, plus heart health and gut health, this is ... not a great situation. The good news? “Small amounts of fiber can add up throughout the day,” says Jaeger, a big fan of including fiber in snacks to keep blood sugar levels steady, overall energy high, and daily fiber goals well within your reach.
Setting your sights on consuming more fiber is a pretty great goal: Science says that individuals who consume adequate amounts of fiber and water may notice less difficulty passing bowel movements, larger bowel movements and better digestive regularity, Jaeger says.
Related: The Absolute Best Food for Digestion, According to GI Docs
How Much Fiber Should Be in Your Snacks?
High-fiber snacks don’t have to contain grams upon grams of the good stuff—or exclude your regularly scheduled snack foods: “Aim for a few grams of fiber in each snack, and work your way up,” Jaeger says. And you can always try comparing nutritional facts of similar items to find a snack that’s higher in fiber in a pinch—like a bag of lightly salted popcorn instead of potato chips.
Other easy grab-and-go snacks that naturally pack in the fiber include lightly-salted, dry-roasted or raw nuts and seeds; fresh, dried, or freeze dried fruit (ideally without added sugars); whole-grain crackers with cheese, nuts and seeds or fruit; or raw veggies and hummus, Jaeger says. Or, get more creative with the snack recipes below:
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The Best High-Fiber Snack Recipes
Spiced Holiday Nuts (3g fiber)
"A handful of nuts is a quick and easy snack in addition to a way to add both protein and fiber to your diet," says Jaeger, who likes this DIY-seasoned snack made with rosemary, thyme, and cinnamon since it reduces the hidden salts and sugars that typically make their way into premade nut mixes.
Curried Nuts (4g fiber)
Again, "starting with raw or unsalted nuts is an excellent way to enjoy a fiber-filled snack," Jaeger says. "This recipe encourages you to season to taste with salt, allowing you to reduce your sodium intake to support your heart health." Plus? With simple, flavor-packed spices like curry, garam masala, and cayenne pepper, this nut mix definitely delivers on savory satisfaction.
Muhammara Dip (2.5g fiber) + Veggies
Between this dip recipe's bell peppers and walnuts, you can bank of a fiber-filled dunking experience, best enjoyed with sturdy carrots or celery. Bonus: Both amplify your fiber intake, Jaeger says.
Chocolate Popcorn Almond Clusters (3g fiber)
Sweet. Salty. Crunchy. This snack has all the fixings thanks to high-fiber ingredients like popcorn, almonds, and hemp hearts. "The drizzle of chocolate helps take this traditionally savory snack to a sweet and salty destination," Jaeger says. And don't we all deserve to go there!?
Roasted Chili Lime Chickpeas (3g fiber)
We all know and love this legume for its role in dip. But roasting seasoned chickpeas delivers a satisfying crunch while packing in all-important fiber, too, Jaeger notes.
Chickpea Tuna Salad (8g fiber)
Fish-averse snackers can partake in the chopped salad tradition with this fish-free swap: It calls for fibrous chickpeas to stand in for the typical tinned tuna. Jaeger recommends spooning over whole wheat toast or alongside whole grain crackers for an extra boost of fiber—*chef's kiss*!
Guy Fieri’s Trash Can Nachos (6g fiber)
While your cardiologist might agree to classify this snack as garbage, the cheesy, sodium bomb does tick the box on fiber thanks to black beans, tortilla chips, and veg-packed pico de gallo—just save this one for every now and again as a decadent treat.
Homemade Hummus (4g fiber)
Jaeger likes this simple homemade dip for its base ingredient—so many chickpeas! But that it goes well with crunchy veggies and/or whole grain crackers that boost the snack's overall fiber content secures its spot on her good side.
Strawberry Hummus with Cinnamon Sugar Chips (8g fiber)
Just when you thought you'd seen it all in the dip department, enter, strawberry hummus! Jaegar's into this dessert-style snack for its high fiber base. "Try dipping your favorite fruit in as well for even more fiber," she says. The sky's the limit.
Hummus Snack Pancakes (3g fiber)
If you, like this writer, have kids in your life who love sensory playtime with chickpea water known as aquafava whipped into stiff-peaked, moldable foam, you'll appreciate this inventive way to put the actual legumes to work: These hummus snack pancakes involve lightly frying food-processed chickpeas, with flour plus tahini paste and scrumptious seasonings. Swap the flour for whole wheat to bump up the fiber content.
Veggie Tortilla Roll-Up (10g fiber)
"The beauty of roll-ups is that they can be filled with whatever fiber-filled fruits or veggies you and your family love to really pack in the fiber," says Jaeger.
Cherry Pecan Granola Bars (3g fiber)
This homemade granola bar's nuts, seeds, dried fruit, and nut butter all contribute to a fiber-filled snack with Jaeger's approval.
Herb Dip with Vegetables (3g fiber)
Sometimes, snackers need a dip to get veggies down the hatch. Enter, this herbaceous dip that does the trick. Jaeger recommends swapping mayo for Greek yogurt to comprise the base without affecting flavor too much. "Creating your own dip at home can help you monitor other key nutrients such as fat and sodium," she says.
Giant Breakfast Cookies (6g fiber)
Sometimes we say "snack" when we really mean "treat." This ginormous breakfast cookie, which is miraculously made in the microwave—delivers on both, with a whopping 14 grams of protein, to boot.
Peach Muffin (4g fiber)
"Oat bran and spelt flour contribute fiber to these hearty muffins," Jaeger notes. And you just can't go wrong with a fresh fruit topping.
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