Do you ever eat a snack and end up hungrier than you were before? The secret to finding an actually satisfying snack could be choosing one with lots of fiber.
Fiber is an essential nutrient and does a lot for the body, functional medicine clinical nutritionist Pooja Mahtani, PharmD, MS, CNS, LDN, IFMCP, says. For example, fiber helps remove excess cholesterol and control blood sugar levels, she says. "Fiber can also aid in hormone detoxification by helping to bind to excess estrogen and carry it out of the body," Mahtani adds. "Plus, it aids digestion by promoting regularity and preventing constipation, and it also helps you feel fuller longer."
Adults should aim for 25-38 grams of fiber per day (or 14 grams for every 1,000 calories you eat), according to the Academy of Nutrition and Dietetics. However, many Americans fall way short of this guideline.
Luckily, there's a simple way to get more fiber: eat more fiber-rich foods. In general, fruits, vegetables, and grains are all great fiber-dense foods to add to your meals and snacks, according to the National Library of Medicine — but that's a pretty wide umbrella. If you need help pinpointing some high-fiber snacks, we have plenty of ideas that not only taste good but ensure that you get enough of this satiating nutrient. Mahtani advises aiming for at least three grams of fiber per serving to consider a snack "high fiber" and give it staying power.
Keep reading for some high-fiber snack ideas, so you can start including them in your pantry, fridge, and lunch box.
Crispy baked artichokes are the perfect standalone snack or addition to a salad — and are bursting with fiber, says Emily Tills, RD. "Artichokes are an excellent source of insoluble fiber, with seven grams of fiber per artichoke," she says, or about nine grams of fiber per one cup of artichokes, according to the FDA.
To make this high-fiber snack for yourself, Tills recommends grabbing some canned and quartered artichoke hearts. Rinse them and dry them with a towel; toss in olive oil, garlic, salt, and pepper; and then air fry for 10 minutes at 370 degrees. "Make them ahead of time and munch on them with lunch or as your snack all week," she says.
Chia seeds are dense in protein, calcium, and omega-3 fatty acids, according to the Harvard T. H. Chan School of Public Health. However, these seeds are also rich in fiber, according to Tills. "Chia seeds are an excellent source of soluble fiber, which is the best fiber for aiding in fullness and helping with balancing blood sugars," she says. "One tablespoon of chia seeds provides four grams of fiber which help to keep you fuller for longer and more satiated. They can be added to yogurt or as an ingredient in granola to increase the fiber."
If you're looking for a high-fiber chia-seed snack, Tills suggests trying your hand at her yogurt chia-seed pudding recipe, which is a protein and fiber powerhouse.
"Blueberries are rich in plant compounds like antioxidants and fiber," says Valerie Agyeman, RD. "Even better is that the bulk of the fiber found in blueberries is insoluble, which helps with bowel regularity." To take advantage of blueberries as a high-fiber snack, Agyeman suggests enjoying them alone or as an addition to yogurt, cereal, and smoothies.
You may not know it, but popped popcorn is actually chockfull of fiber, Agyeman explains. "In fact, the fiber in popcorn is insoluble fiber, which is the bulking fiber that helps keep your bowels moving regularly," she says. Just three cups of popcorn contain four grams of fiber.
To give your popcorn some flavor, consider a sprinkle of nutritional yeast on top. Nutritional yeast not only delivers a nutty taste but also boosts the fiber content of your snack, according to Wilson. "Two tablespoons of nutritional yeast can provide around four to five grams of fiber, which is about 20 percent of your recommended daily intake," she adds.
You may know nuts as an excellent protein or fat source, but they're also packed with fiber, Mahtani says. "Mixed nuts offer the perfect balance of protein, healthy fats, and fiber, which will help keep your blood sugar levels steady between meals," Mahtani explains. "I would opt for almonds, pistachios, and hazelnuts because these nuts contain the highest amount of fiber."
You can eat mixed nuts on their own, as part of trail mix, or in a granola bar. For a simple high-fiber snack, Mahtani recommends eating a small handful (one ounce) of mixed nuts. "This serving size provides about two to three grams of fiber, depending on the type of nut," she adds. "When reaching for a packet of mixed nuts, always choose one with almonds because this nut has the amount of fiber per serving size."
This snack idea is perfect for when those sweet cravings strike. It's powered by avocado, a fruit that contains tons of fiber (about nine grams per avocado) and heart-healthy unsaturated fats, says registered dietitian nutritionist and recipe developer Mackenzie Burgess, RDN. "To make your truffles, simply mash an avocado with a fork and roll it into a ball with the melted dark chocolate," she says. "Then, roll in toppings like freeze-dried strawberries, shredded coconut, cocoa powder, or chopped nuts."
Whole-wheat crackers can be a yummy snack — especially when paired with some cottage cheese, a little bit of hummus, or a dollop of nut butter, says Brandy Minks, RDN, CD, CNSC. However, crackers can also be a great way to sneak in some fiber at snack time. Minks says one serving of crackers (around one handful or one flat hand) can contain anywhere from two to five grams of fiber per serving, depending on the brand.
That said, a quick glance at the snack aisle proves there are a lot of cracker choices. To determine whether your crackers are whole wheat, Minks suggests specifically looking for the words "whole wheat" or "whole grain" in the ingredient list and checking the amount of fiber listed in the nutritional facts.
Whether you add them to a savory trail mix or sprinkle them on top of a garden salad for texture, roasted chickpeas are a great high-fiber snack, Tills says. "A 1/2 cup of chickpeas has about 5.3 grams of fiber, which can help reduce bloating and lower cholesterol levels," she says.
To make this snack yourself, you'll need some canned chickpeas, olive oil, and spices for seasoning. Pro tip: be sure to rinse your beans thoroughly before roasting them so they get crispy in the oven. Plus, "rinsing your chickpeas helps to reduce 40 percent of the sodium," Tills adds. "After rinsing your chickpeas, drizzle two tablespoons of olive oil (and sprinkle on your favorite seasonings) on top and roast them in an air fryer at 400 degrees for 15 to 20 minutes, tossing them in the basket every five minutes." Toss them in cinnamon for a sweeter flavor, or cumin and za'atar for a spicier option.
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9Fresh Veggies and Guacamole
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Chips and guac may be your favorite side at Chipotle, but if you're after a high-fiber snack, consider pairing your guacamole with fresh veggies. The guac itself packs a fiber punch: "After all, one whole avocado contains six grams of fiber per serving," says Alyssa Wilson, RD, MS, LD. But to boost the fiber content of your snack even further, scoop with veggie slices such as raw bell peppers. "Red peppers contain 2.5 grams of fiber plus vitamins, minerals, and antioxidants," Wilson adds. "Bellpeppers are also a great source of vitamins A, C, E, B6, K1, potassium, and folate."
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10Jicama and Hummus
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If you're looking for a high-fiber snack that offers a crunch, look no further. Crisp, fresh jicama is the perfect vessel for creamy hummus — and both are filled with satiating fiber. "One cup of jicama has six grams of fiber and two tablespoons of hummus has two to three grams of fiber," says Dana Ellis Hunnes, PhD, MPH, RD.
