Discover the Best High-Fiber Snacks to Boost Weight Loss and Crush Cravings!

When you need a snack that's going to keep you feeling full and energized, don't overlook fiber. With high-fiber snacks, you'll stay satisfied while supporting your gut health. Not only does fiber help keep your digestion regular, but it also has benefits for heart health and blood sugar control. Fiber also helps keep you feeling fuller for longer. So, if you need a satisfying snack to get you through the day, reach for something high in fiber, experts say.

The Importance of Fiber

Fiber is an essential snack ingredient. When you're putting together a healthy, filling snack, make sure you're getting a good helping of fiber along with other satisfying ingredients. "Fiber, protein, and fat are the trifecta nutrients to feel full and satisfied," Whitney Linsenmeyer, Ph.D., assistant professor at Saint Louis University and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.

Soluble fiber slows down the movement of food through your system while insoluble fiber adds bulk, increases the feeling of fullness after a meal and speeds that movement up, Grace Derocha, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com. Together, these types of fiber help clear out waste, ensure the proper absorption of nutrients from food and help keep blood sugar and cholesterol levels steady. Healthy, high-fiber snacks can also keep you feeling full - and come with tons of benefits for your entire body.

Current dietary guidelines for Americans suggests that people age 2 and older get 14 grams of fiber for every 1,000 calories in the daily diet.

How to Incorporate More Fiber into Your Diet

When you're looking for high-fiber foods to include in your snacks, you should gravitate to plant-based foods because all plants contain fiber, Linsenmeyer says. That includes vegetables, fruit, beans, legumes, and whole grains. Combine those nutrient-rich foods with ingredients that contain healthy fats and protein - cheese, nut butter, olive oil - and you'll have a healthy snack to keep you feeling full and energized until your next meal, the experts say. Nut butters, like peanut butter and almond butter, also contain some fiber, making them a great way to add flavor and extra nutrients.

Read also: High-Fiber Diet for Better Health

Tips for Increasing Fiber Intake

Check the label: When buying packaged foods, check the Nutrition Facts label for fiber content.
Start slow: Adding too much fiber too quickly can result in intestinal gas, diarrhea, cramping, and bloating.
Drink fluids: As you eat more fiber, remember to drink plenty of fluids.

High-Fiber Snack Ideas

All the foods listed are good options to boost your daily fiber amount. For example, 1 cup of raspberries added to 1 cup of cooked oatmeal with half a serving of almonds could provide about 13.5 grams of fiber.

Nutritious and Delicious Options

Here are some high-fiber snacks dietitians love:

Hummus with veggie sticks: This simple snack packs a lot of fiber into every bite. Combine your favorite high-fiber veggies, such as baby carrots, raw broccoli, and bell pepper with the healthy fats and protein in a creamy hummus. And, because hummus is made with fiber-rich chickpeas, you'll get a little bonus fiber in every bite - about 1 gram per tablespoon.
Whole-grain crackers with peanut butter: Crackers topped with your favorite nut butter is another classic healthy snack for good reason: The combination pairs the high-fiber goodness of whole-grain crackers with healthy fats from the nut butter. While peanut butter is a great, nutritious option, you could other nut butters, like almond butter.
Nuts and seeds: Seeds are a famously good source of fiber, especially the insoluble fiber that contributes to feelings of fullness and helps clear out your gut. That means that adding seeds to any meal will bump up the fiber content. Look for creative ways to add the healthiest seeds - like chia seeds, hemp seeds, flaxseeds, sesame seeds, pumpkin seeds, and sunflower seeds - to your snacks for a flavorful, high-fiber bonus. One of the easiest ways to eat more seeds is to simply have a handful of seeds and filling nuts as a snack. Healthy nuts, like almonds and walnuts, are better known for providing protein and heart-healthy fats. But some also come with a good helping of fiber, the experts say. One ounce (oz) of almonds contains 3.5 g of fiber.
Popcorn cooked in oil: For a simple, filling homemade snack, try popping your own popcorn in oil. Popcorn is a whole-grain food, and a 3-cup serving of popped popcorn provides more than 3 grams of fiber. While you could also get that fiber from air-popped popcorn, popping it in avocado oil, sunflower oil or peanut oil means you'll also get the benefit of some satisfying healthy fats.
Homemade trail mix: Derocha recommends creating a snack mix to your taste with a few of the other options on this list, like nuts, seeds, mini whole wheat crackers, dried fruit and popcorn. An "on-the-fly" trail mix is also Linsenmeyer’s go-to snack, she says. “I whirl through the pantry and grab a small handful of nuts, dried fruits and a few chocolate chips to keep it real,” she explains. “It’s full of fiber, protein and healthy fats, and hits the ideal mix of sweet and salty, chewy and crunchy requirements.”
Edamame: Beans and legumes may not always feel like a snack on their own, but edamame can be a great filling option, Derocha says. Department of Agriculture. Edamame boils quickly in its shell - within about 5 minutes - and can be served with your favorite sauces and spices, like sea salt, ginger and garlic. Or you can use just the beans as an ingredient in a veggie dish like succotash. A half a cup has more than 8 g of protein and 4 g of fiber to help keep you full. As a bonus, you’ll get nearly 10% of your recommended daily allowance of iron. Edamame is available in ready-to-eat containers for a quick snack on the run.
Granola made with oats, nuts, and dried fruit: Try making your own granola at home with rolled oats and whatever other high-fiber and high-protein ingredients you feel like adding. If you're not sure where to start, opt for add-ins like slivered almonds, dried cherries or raisins, and seeds, such as flaxseeds or chia seeds. These combinations provide a satisfying mix of fiber, protein, and healthy fats. The fiber content in 100 g of whole grain rolled oats is 10.4 g.
Chickpeas roasted with olive oil and spices: Sure, you could add chickpeas to a salad or soup to make them part of a meal to add fiber. But you could also roast a big batch of them - it takes about 30 to 40 minutes - with your favorite flavorful spices and olive oil to make a crunchy, satisfying snack you can take with you all week. Half a cup of cooked chickpeas contains 6.2 g of fiber.
Fresh fruit: Fruit can be an easy on-the-go snack, and many fresh fruits come with a healthy dose of fiber, as well. Look for berries (especially raspberries), bananas, apples, pears and avocados, Derocha recommends. See our RD's full list of high-fiber fruits here.
Toast with avocado or nut butter: For a snack that's as high in fiber as it is easy to make, give your favorite whole-grain toast a try. One slice of whole-wheat bread can contain about 2 grams of fiber. To make this snack a little more filling, add healthy fats and protein by spreading some peanut butter or mashed avocado on top of a piece of the toast, the experts say. A serving of avocado, which is about a third of a medium-sized avocado, adds another 3 grams of fiber. One medium whole avocado contains around 10 g of fiber.
Chia seed pudding: Chia seeds are a fiber all-star, the experts say. Just one serving of chia seeds will give you a whopping 10 grams of fiber. But a full serving of chia seeds - 2 tablespoons - can be challenging to actually eat. That's where chia seed pudding comes in, Derocha says. This flavorful concoction is made by soaking chia seeds in milk or a milk alternative overnight, which gives the mixture a uniquely crunchy yet gelatinous pudding-like texture. Chia seed pudding makes an exceedingly high-fiber snack or breakfast. And you can get creative by adding other nutritious ingredients you enjoy, like spices, peanut butter or Greek yogurt, and top it with fresh fruit in the morning. One tablespoon of chia seeds contains 4.1 g of fiber.
Overnight oats: As with chia pudding, overnight oats are a convenient make-ahead high-fiber snack. Overnight oats can also be a great option for breakfast or even dessert depending on the flavors you want to include. To make overnight oats, begin with rolled oats or steel-cut oats (about 4 grams of fiber per quarter-cup serving for each). Then add milk or a preferred milk alternative, like almond milk. For a little more protein, consider using ultrafiltered milk. Don't forget to add a few spices, seeds, nut butters or sweeteners. Let the oat mixture sit overnight in the fridge, which will allow the oats to absorb the liquid and soften into a delightfully soft and chewy texture. When you're ready for a snack, grab a serving and layer it with fresh fruit or chopped nuts.
Energy bites made with dates and nut butter: Energy bites are an easy high-fiber snack you can actually make in advance, Derocha says. These are make-ahead balls of protein and fiber that can be endlessly reconfigured to your tastes and preferences. To start, choose a nut butter, like peanut butter or almond butter. Then add fiber-rich rolled oats, chia seeds or flaxseeds followed by andy spices and sweeteners you'd like to use. Then you'll refrigerate the energy bites until they hold their shape - and simply grab one whenever you need a filling high-fiber snack. Feel free to play around with adding a bit of vanilla extract, chocolate chips or maple syrup to satisfy your sweet tooth.

Other High-Fiber Food Options

Many foods offer good sources of dietary fiber. The following fruits offer good sources of fiber.

Fruits

Pears: Pears are both tasty and nutritious and can satisfy a sweet tooth. They are also a good source of fiber. Half of a large fresh pear with the skin contains around 2.9 grams (g) of fiber.
Strawberries: Strawberries are a delicious, healthy option for eating fresh as a summer dessert or as an office snack. Half a cup of sliced strawberries contains around 2 g of fiber. As well as fiber, they also contain: vitamin C, manganese, potassium, folate, antioxidants.
Apples: Apples are a tasty and satisfying fruit. Eaten whole, they also provide both soluble and insoluble fiber. One medium apple contains around 3 g to 4 g of fiber. One medium apple = 4.5 g fiber.
Raspberries: Raspberries are a nutritious fruit with a distinctive flavor. One cup of fresh raspberries contains 3.3 g of fiber. 1 cup = 8 g fiber
Bananas: Bananas provide many nutrients, including vitamin C, vitamin B6, and potassium. A green or unripe banana also contains a significant amount of resistant starch, an indigestible carbohydrate that functions like fiber. Half a small fresh banana contains around 1.1 g of fiber.
Avocado: The avocado is high in healthy fats and a good source of fiber. It also provides vitamin C, potassium, magnesium, vitamin E, and various B vitamins.

Vegetables

Various vegetables provide a good source of dietary fiber.

Carrots: The carrot is a root vegetable you can eat raw or cooked. Half a cup of cooked carrots contains 2.3 g of fiber, while 1 raw carrot contains 2 g of fiber.
Beets: The beet, or beetroot, is a root vegetable that contains valuable nutrients and antioxidant properties. Beets also provide inorganic nitrates, nutrients that may have benefits for blood pressure regulation and exercise performance. There are 2 g of fiber per 100 g of wet beets.
Broccoli: Broccoli is a type of cruciferous vegetable and a nutrient-dense food. One cup, chopped = 5 g fiber. Half a cup of cooked broccoli contains around 2.5 g of fiber.
Artichoke: Artichokes are high in many nutrients and are a good source of fiber. One cup of cooked artichoke contains around 9.6 g of fiber.
Brussels sprouts: Brussels sprouts are awesome. One cup of cooked Brussels sprouts contains 6.4 g of fiber.
Sweet potatoes: The sweet potato is a popular tuber that’s very filling and has a sweet flavor. Sweet potatoes can be a tasty bread substitute or base for nachos. One cup of cooked sweet potato contains 6.4 g of fiber.

Legumes

The following legumes contain a good amount of fiber.

Kidney beans: Kidney beans are a popular type of legume. Like other legumes, they provide plant-based protein and various nutrients. Half a cup of cooked kidney beans contains 5.7 g of fiber. 1 cup, cooked = 12 g fiber
Lentils: Lentils are economical, versatile, and highly nutritious. They are a good source of fiber and other nutrients. Half a cup of cooked lentils contains 7.8 g of fiber. 1 cup, boiled = 18 g fiber
Split peas: Split peas are made from the dried, split, and peeled seeds of peas. They’re often seen in split pea soup served alongside ham, and are also suitable for use in dhals and other recipes. Half a cup of split peas contains 8.2 g of fiber. 1 cup, boiled = 16 g fiber
Chickpeas: The chickpea is another type of legume that’s rich in fiber and also provides protein and various minerals Chickpeas feature in hummus, curries, soups, and many other dishes. Half a cup of cooked chickpeas contains 6.2 g of fiber. 1 cup, cooked = 12 g fiber

Other Foods

Lots of other foods contain good sources of dietary fiber.

Oats: Oats are an excellent source of fiber and are high in vitamins, minerals, and antioxidants. They contain a powerful soluble fiber called beta glucan, which may help manage blood sugar and cholesterol levels.
Quinoa: Quinoa is a pseudo-cereal that provides fiber and is a useful source of protein for those on a plant-based diet. It also contains magnesium, folate, vitamin B1, and phosphorus. One cup of cooked quinoa contains around 8 g of fiber. 1 cup, cooked = 5 g fiber
Popcorn: Popcorn can be a fun way to increase fiber. Air-popped popcorn is very high in fiber, calorie for calorie. However, if you add fat or sugar, the fiber-to-calorie ratio will start to decrease significantly. Three cups of popcorn contains around 5.8 g of fiber.
Dark chocolate: Dark chocolate can be a good source of nutrients and antioxidants. Just make sure to choose dark chocolate that has a cocoa content of 70% or higher and avoid products with a lot of added sugar. The fiber content for dark chocolate can differ depending on the type of polysaccharides with which it is fortified.

Additional Snack Options (Under 100 Calories)

Here are some snack options that are not only delicious but also keep you under 100 calories:

1/2 Cup Slow-Churned Ice Cream: Look for slow-churned or double-churned varieties to reduce fat and calories while retaining the creamy texture.
6 Cups Microwave Popcorn: A large snack with a small calorie count, high in fiber.
Cottage Cheese and Cantaloupe: A protein powerhouse combined with a refreshing fruit.
Three Crackers With Cheese: Choose whole-grain crackers for added fiber.
Fourteen Almonds: Rich in fiber and protein, a convenient on-the-go snack.
Six Whole-Grain Pretzel Sticks: Cholesterol-free, low in fat and sugar, and provides more than 3 g of fiber.
Baked Apple: Tastes like dessert but provides the same vitamins and fiber as fresh apples.
Cheese-Stuffed Pita Pocket: Whole-grain pita pocket with part-skim ricotta cheese.
Blueberry Smoothie: A refreshing way to get in some extra calcium and antioxidants.
3/4 Cup Frozen Mango Cubes: A sweet treat that provides beta-carotene and fiber.
Eight Baby Carrots with Hummus: Carrots are an excellent source of vitamin A and beta carotene, while hummus adds protein.
Apple Slices With Peanut Butter: A mix of sweet and salty, providing fiber and healthy fats.
Yogurt With Sunflower Seeds: The seeds add plenty of texture but only 19 calories.
Nonfat Greek Yogurt with Honey: High in protein, feels like dessert.
Half a Baked Potato with Salsa: Loaded with vitamin C, keep the skin for added nutrients.
Frozen Yogurt Sandwich: Nonfat frozen yogurt between two graham cracker squares.
20 Pistachios: Rich in protein, fiber, and several key vitamins and minerals.
Frozen Banana Pop: A creative way to add more fruit to your diet.
1 Cup Tomato Soup: Full of disease-fighting nutrients, look for low-sodium varieties.
1/3 Cup Dry Oat Squares Cereal: A convenient, low-calorie snack.
1 Cup Grapes: Loaded with water, a good source of vitamin K and manganese.
Smoked Salmon Pinwheel: High in protein and heart-healthy omega-3 fatty acids.
One Cup Jicama Sticks and Salsa: Incredibly low in calories and offers a satisfying crunch.

Understanding Fiber's Role in the Body

Fiber does lots of cool stuff in the body,” says registered dietitian Anna Taylor, RD, LD. Dietary fiber has a much more significant role in health and isn't just managing constipation. Several scientific studies and research now explain their role in treatment, prevention, and reducing the risk of obesity, heart disease, diabetes, and some cancers like colon cancer.

Fiber is only found in plant sources of foods and is classified as soluble, insoluble, fermentable, and non-fermentable based on how it is digested in our gut.

Benefits of Fiber

Weight Loss: Eating foods containing fiber in their natural form provides fullness or satiety and leads to lower consumption of calories. Further, chewing and biting these foods, rather than guzzling down a glass of juice, burns more calories when chewing. Another benefit of fiber-rich foods for weight loss is slowing down the speed at which food moves down the stomach and gut - which is another mechanism that keeps us full and less hungry between meals. The net calories absorbed from fiber-rich foods (nutrient-dense foods) are much lower than foods that do not contain fiber.
Gut Health: Fiber in a diet is a rich source of nutrition for the healthy bacteria in our gut. These gut bacteria digest the fiber and break it into short-chain fatty acids that help maintain a healthy gut microbiome.

Before You Increase Your Fiber Intake

Before you jump on the fiber bandwagon, a word of caution: “Be sure to add more fiber to your diet slowly. If your body isn’t used to it, eating too much can cause bloating and cramping,” Taylor says. To avoid that inflated feeling, gradually increase your consumption of high-fiber foods over the course of a few weeks. One more important tip: “When adding fiber to your diet, be sure to drink enough water,” Taylor adds.

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