Fiber, which can be found in fruits, vegetables, whole grains and legumes, is an essential nutrient that provides a number of benefits. It helps keeps things moving in your digestive tract, promotes weight loss, and lowers blood sugar levels. The current daily recommendation for fiber is 25 grams for women and 38 grams for men. However, most of us don’t even get half of that amount in our regular diets. Luckily, upping fiber intake is easy. Just add more fiber-rich snacks and foods to your diet and you’re good to go.
High Fiber Foods and Benefits of Dietary Fiber
High fiber foods include vegetables, such as broccoli, artichokes, and Brussels sprouts. Fruits, including pears, avocados, blackberries, and bananas, are also high in fiber. Legumes, including lentils, black beans, lima beans, and navy beans, pack in a fiber punch. Grains, such as barley, chia seeds, and popcorn are also high in fiber. These foods are all wholesome, clean ingredients that can be added to any snack or meal to increase your fiber intake while improving your overall diet.
Including the recommended amount of dietary fiber in your has a plethora of benefits and ensures your body stays healthy and in balance. As you may already know, fiber helps keep things moving in your digestive tract. In other words, it helps prevent and relieve constipation. It also stays in your digestive tract longer than other types of foods, allowing you to stay full for longer and helping to maintain a healthy weight. High-fiber foods are also typically have fewer calories for the same volume of food, allowing you to fill up your stomach for fewer overall calories. Fiber can also help lower blood sugar levels because it slows the absorption of sugar in your digestive tract. Fiber also helps promote good gut bacteria, which has been shown to have positive benefits throughout the body.
Top 10 High Fiber Snacks
If you’re looking to increase your daily dose of fiber, you’re in luck. Here are ten high fiber snacks that taste great and will keep you full for longer.
1. Fresh Fruits And Vegetables Box
Packed with farm fresh fruits and vegetables, this box is the perfect way to increase the fiber in your diet. Each box will have a different assortment of fresh fruit and vegetables, and the surprise is half the fun.
2. Fresh Strawberries And Bananas Box
Filled with fresh bananas and strawberries, this box is packed full of fiber. Plus, it’s delivered right to your door, so you don’t even need to leave the comfort of your home.
3. Skinny Sugar Free Kettle Corn
One ounce of popcorn contains four grams of fiber, so this skinny kettle corn is the perfect high fiber treat. Made with liquid coconut oil, salt, and sugar free sweetener, it offers all the flavor of regular kettle corn without the added sugar.
This black bean hummus recipe is a new take on hummus with a southwestern kick. Plus, it’s gluten-free, vegan, and clean eating friendly, with four grams of fiber per serving.
This easier-than-pie chia pudding is made with just three ingredients: almond milk, chia seeds, and a sweetener of your choice. It’s loaded with protein, omega-3 fatty acids, and a whopping eight grams of fiber per serving.
6. Green Apple Avocado Smoothie
Filled with high-fiber apples, avocados, banana, spinach, and more, this smoothie packs a fiber punch of 13 grams per serving. That’s more than half of the total fiber you need per day for women!
Roasted butter beans are crispy and crunchy and packed full of fiber. In fact, these tasty beans, covered in garlic salt and baked to perfection in the oven, have over six grams of fiber in each serving.
Made with strawberries, blackberries, blueberries, raspberries, and a refreshing lemon and honey glaze, this berry fruit salad is easy to make and packed full of wholesome ingredients. Plus, one serving provides 11 grams of fiber.
9. High Fiber Cranberry Oat Energy Bars
With plenty of oats, chia seeds, flax seeds, peanut butter, and cranberries, these energy bars are both filling and delicious. Plus, they’re super high in fiber, protein, and omega-3 fatty acids.
10. Chocolate Peanut Butter Smoothie with Psyllium Husk
Psyllium husk comes from the seeds of the plantago ovata plant and is incredibly high in soluble fiber. This recipe combines this power ingredient with banana, raw cacao, peanut butter, honey, and hemp seeds for a smoothie that’s thick and creamy and packed with fiber.
Fiber is one of the most essential nutrients and it’s one that many are lacking. These snacks are an easy and delicious way to get in your daily dose of fiber. Plus, they taste downright delicious.
