Most of us don’t get the amount of fiber per day that we should. According to the Academy of Nutrition and Dietetics, women should target 25 grams of fiber per day, and men, 38 grams. Fiber is incredibly healthy, keeping us regular, helping us stay fuller for longer, and fighting diseases like heart disease and high blood pressure. That’s why it’s important to keep an eye on the amount of fiber we consume to make sure we’re getting enough each and every day. High fiber snacks are a great way to ensure you get enough of the stuff, and they’re also helpful in keeping you full until your next meal.
What Are High Fiber Snacks?
Fruits, vegetables, legumes, grains, and nuts are all high in fiber, but certain foods in these categories pack even more of a fibrous punch than others. Bananas, oranges, apples, and strawberries are among the most fibrous fruits. Vegetables with a darker color, such as carrots, beets, broccoli, and collard greens are also higher in fiber than their less vibrant counterparts.
As for legumes, navy beans, white beans, and lentils all pack a fibrous punch. Choosing high fiber grains can be a bit trickier. Bulger wheat, brown rice, and barley all contain more fiber than white rice. Dark rye, cracked wheat, pumpernickel, and 7-grain bread are all good choices for breads, whereas you should check the packaging of cereals to make sure they have five or more grams of fiber per serving. High fiber nuts include almonds, pistachios, and sunflower seeds.
Whenever possible, it’s best to get your fiber from real food rather than supplements. Supplements can offer a great fiber boost, but they also come with side effects, like gas and bloating. That’s why it’s a good idea to stock up on high fiber snacks to help boost your fiber intake throughout the day.
Top 10 High Fiber Snacks
If you’re in need for some tasty high fiber snacks to get in your daily recommended value, we’ve gathered up ten of the very best. Here are ten delicious high fiber snacks:
1. Chocolate Dipped Apple Bites Cone
This snack cone is packed with bite-sized Granny Smith apples covered in delicious semisweet chocolate. Apples are a great source of fiber, and the added chocolate just makes them that more delicious.
2. Pineapple, Honeydew & Kale Smoothie
Packed with kale, pineapple, and honeydew, this smoothie is loaded with high fiber foods. Plus, getting your daily dose of greens has never been this delicious!
These cookies are packed with whole wheat, rolled oats, and bran cereal to give you an ultra boost of fiber. Dried figs, chocolate chips, and coconut add a touch of sweetness that makes them irresistible.
4. Baked Steel Cut Oatmeal with Apples and Cinnamon
This baked oatmeal dish is great for breakfast, but even better as a pick me up through the day. Made with steel cut oats and apples, it’s packed with fiber to help you get in your recommended daily amount.
5. The Best Crispy Baked Sweet Potato Fries
Sweet potatoes are a great source of fiber, clocking in at four grams per serving. This recipe turns the into a crispy, tasty treat you won’t be able to resist.
6. Five Ingredient Peanut Butter Energy Bites
With old fashioned oats and flax seeds, this snack is packed with fiber. It’s also high in protein too, thanks to the addition of peanut butter. Chocolate chips and honey round out the ingredients list, making for a healthy snack that will quickly disappear.
Regular trail mix isn’t that high in fiber. That’s why this recipe adds lentils, a fiber-rich legume, along with toasted sunflower seeds, dried cranberries, and mini chocolate chips.
These decadent brownies are hiding a secret: they’re chock full of fiber rich black beans! Rich, fudgey, and completely delicious, you won’t even be able to tell they’re actually healthy for you.
Chickpeas and edamame are both great sources of fiber. But if you’re looking for a hummus that’s a bit out of the ordinary, try this edamame hummus. It’s rich, lemony, and high in both protein and fiber.
10. Roasted Brussel Sprout Chips
Coated in crispy Parmesan cheese and baked to perfection, even haters of brussel sprouts will love these baked chips. They’re also loaded with fiber, with three grams per serving (but we bet you won’t eat just one).
These fibrous snacks will help you get your daily recommended value and keep you full until your next meal. Talk about a win-win!