17 Healthy High-Fiber Snacks
Medically reviewed by Jamie Johnson, RDN
Fiber is an important part of a healthy diet, but most Americans don't get enough of it. Plant-based, high-fiber snacks can help boost your fiber intake and be satisfying and delicious. Although there are some healthy prepared or packaged options, when you make them yourself, you know if you're avoiding unhealthy ultra-processed foods.
Dietary fiber is found naturally in foods. Many high-fiber foods also provide a variety of nutrients and other important elements, including vitamins, minerals, phytochemicals, and antioxidants. "Functional fiber" is a term for fiber added to food or available in supplements.
Here's a look at the benefits of high-fiber snacks, as well as ideas for getting more fiber in your diet.
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Benefits of High-Fiber Snacks
To get the full benefits of fiber, you must eat enough. The U.S. Department of Agriculture (USDA) Dietary Guidelines for Americans 2020–2025 recommends that most adults get between 25 and 34 grams of fiber daily, as follows:
Females under 50: 25 to 28 grams per day
Females over 50: 22 grams per day
Males under 50: 31–34 grams per day
Males over 50: 28 grams per day
Very few Americans reach that target. An estimated 90% of women and 97% of men are not getting the recommended daily fiber, and the average intake is estimated at 16 grams per day.
There are two types of fiber, and they offer different benefits. Soluble fiber, which mixes with water in the body to become a gel, has more benefits than insoluble fiber, which passes through the body undigested. Here's how the benefits compare:
Soluble fiber is associated with:
Lower blood sugar
Lower risk of heart disease
Increased levels of healthy gut bacteria
Helping with weight loss by boosting metabolism and regulating appetite
Reduced inflammation
Insoluble fiber is associated with:
Increased bulk in the digestive tract and help with avoiding constipation
Helping food move faster through the digestive tract
Helping you feel full so that you may eat less
17 High-Fiber Snack Ideas
Here are ways to boost your intake of both kinds of fiber with snacks, many of which are vegetarian or vegan. Soluble fiber is typically found in fruits, beans, and some vegetables like broccoli, while insoluble fiber is found in foods such as whole grains and root vegetables. The nutrient amounts are from the USDA Food Central Database.:
Roasted Edamame
Edamame, the young seeds of the soy plant, are a great source of soluble fiber. One cup contains 8 grams of fiber and 188 calories.
Edamame is slightly sweet and nutty when roasted, and you can add just a touch of sea salt to heighten the flavor. Edamame is easy to prepare from fresh beans. You can roast or steam them, for example. You can also buy prepared edamame, but check the sodium and preservative levels in these.
Popcorn
Air-popped popcorn delivers 2.1 grams of fiber per cup and 30 calories. The fiber in popcorn is mostly insoluble fiber, but it also contains some soluble fiber.
You can dust it with chili powder, cumin, garlic, or any spice that appeals to you. You may also drizzle it with polyunsaturated oils like safflower or flax, but this adds calories and fat.
Smoothies
When you make a smoothie, think about adding high-fiber ingredients, such as:
Chia seeds, which contain about 2.4 grams of soluble fiber per tablespoon
Oats, which have both soluble and insoluble fiber and 2 ounces of steel-cut oats in a smoothie will add 5 grams of fiber
Spinach, which can be added to yogurt-based smoothies
Smoothies are good high-fiber snacks for kids, but children's fiber requirements are different from those of adults and too much can cause bloating or constipation.
DIY Gorp
Trail mix or gorp (a high-energy snack containing such foods as granola, oats, raisins, and peanuts) is a great high-fiber snack to keep handy. You can make it with any desired nuts, seeds, and dried fruit or buy it packaged. Trail mix is a good snack for kids.
Trail mix is high in calories, so control portion size by putting one-fourth cup in small bags to grab and go. If you make it yourself, you can be sure of the ingredients and avoid too much salt, sugar, and preservatives. You can also make a mixture that avoids peanut or tree nut allergies.
Kale Chips
Kale chips are a healthy alternative to potato chips, which are highly processed and usually contain high amounts of sodium. Fresh kale leaves have 0.86 grams of fiber per cup. Kale contains both soluble and insoluble fiber, so you're getting the health benefits of both kinds of fiber.
Rinse and break up some fresh kale leaves. Cook them in the air fryer or bake them in the oven. You can add a touch of salt or garlic. You'll have a crispy, high-fiber snack.
Crunchy Air-Fried Chickpeas
Chickpeas are supercharged with 35 grams of soluble fiber per cup. Keep some handy for crisping in your air fryer for a snack. Get creative with spices—chickpeas are great at carrying other flavors.
Because they have such a high fiber content, consider mixing them in with kale chips or perhaps dried fruit so you don't get too much of a good thing, which can cause bloating or other digestive problems.
No-Cook Energy Bites
Energy bites are a kid-friendly, high-fiber snack you can make at home quickly and easily, as follows:
Use a nut butter like almond or peanut as a base.
Add oatmeal, chia seeds, or another grain or seed to bind the nut butter.
Add a dollop of honey, a few dates or raisins, or a few semisweet chocolate chips.
Roll the mixture into small balls and dust lightly with chopped nuts or a grain.
Put them in the fridge.
They can be calorie-dense, so watch your portions. But they are tasty and filling enough that a satisfying snack won't take much.
Guacamole
Avocados contain a high amount of soluble fiber. A half cup of pureed avocado has about 7 grams of fiber and about 150 calories. Add salsa, a squeeze of lime, and chopped fresh cilantro, and you've got guacamole.
If you use veggies like carrot sticks, celery, or sliced green or red peppers instead of chips to dip, you'll cut out preservatives, salt, and calories. You'll still get crunch and a savory umami taste, all in one bite. As a bonus, these vegetables add even more fiber to your snack.
Oatmeal Cookies
When you want something sweet, why not add fiber to it? Oats are a great soluble fiber option, with 4 grams in one-half cup.
If you can, make them yourself with raisins, dates, nuts, or chocolate chips. If you buy them, check the nutrition label for the amount of preservatives, sugar, and sodium.
Spiced, Roasted Pumpkin Seeds
Pumpkin seeds, or pepitas, are super easy to make at home for a crunchy little high-fiber treat at 3 grams per one-fourth cup, and about 71 calories.
You can roast them quickly on your stovetop, add a dash of smoked paprika, sea salt, and maybe a chili powder to give them an extra kick. Keep them around to add to soup or salad, as well as to enjoy them as a snack.
Air Fryer Apple Crisps
Who doesn't love the smell of cinnamon and apples? Add crunch and flavor, and you have a healthy and delicious high-fiber snack you can serve to friends or keep all to yourself. A medium apple has about 4 grams of a combination of soluble and insoluble fiber, and about 90 calories. To make them:
Carefully core and slice a firm, relatively tart apple variety as thin as possible.
Dust them with cinnamon.
Put them in the air fryer until crisp and fragrant.
Falafel Bites
Chickpeas are very high in fiber and are versatile snacks. To make bite-sized falafel, the chickpea fritters that originated in the Middle East:
Soak dried chickpeas overnight (you can't use the canned ones as they'll be too moist).
Put them in the food processor with a little baking soda for fluffiness.
Add cumin, garlic, cayenne pepper, parsley and cilantro.
Process the ingredients till you have a coarse mixture.
Form small patties and put them on an oiled baking pan.
Cook till brown. (You can also fry them.)
Serve with a lemony, garlicky hummus for added punch.
Plantain Chips
You can buy plantain chips that have plenty of fiber, but they may also be loaded with preservatives and salt. You can make your own healthier version, as follows:
Look for plantains that are almost black with just a bit of yellow and still firm to the touch.
Peel and slice the plantains
Drizzle with a touch of oil, and a sprinkle of sea salt.
Roast them in the oven or use the air fryer.
Plantains contain soluble fiber, with about 4.1 grams for a medium-sized plantain, but they do have about 218 calories, so watch the portion size.
Hummus and Veggie Dips
Hummus is a great, quick go-to for a high-fiber chickpea snack with all its soluble fiber. You can buy it premade and add lemon and garlic, mix in a little avocado, or try red peppers, cumin, Tabasco, or whatever spice or seasoning strikes you.
For dippers, you can use veggies or whole-grain crackers. When you buy packaged hummus, check the nutrition label to know what you're getting.
Whole Grain Crackers and Nut Butter
When you want a quick snack, pull out a jar of almond, peanut, or hazelnut butter and some whole-grain crackers instead of prepackaged cookies or candy. Be aware of how much you are eating, as nut butters are high in calories.
All nut butters have a high fiber content, but almond butter contains more fiber than peanut butter, about double the amount per tablespoon.
Avocado Toast
Avocado toast was made popular in Australia by a British chef as a breakfast option back in the 1990s, but it can also be a high-fiber, creamy snack.
Peel and thinly slice a ripe avocado. Add lemon juice and a touch of sea salt. Or, you can mash the avocado and add chickpeas, tomato, or onion. Put it on some toasted, preservative-free whole grain bread.
A medium avocado alone provides about 10 grams of soluble fiber (along with about 240 calories). A slice of whole-grain bread adds about another 1.9 grams of fiber.
Artichoke Hearts
You can buy cooked artichoke hearts canned or in jars, whole or chopped. They are a great option for a high-fiber snack, with about 4 grams of fiber per half cup, and only 40 calories. Artichokes have a meaty, umami taste, so they can be a satisfying way to get more fiber in your day.
Drain them thoroughly, then roast them with a little oil, a sprinkle of whole-grain bread crumbs, and add lemon and a bit of Parmesan or garlic.
Artichoke hearts also make a great dip with spinach. Use a food processor or immersion blender to mix up the vegetables with a little oil and seasoning or a bit of Parmesan cheese.
Snacks to Avoid
Ultra-processed snacks may taste good at the moment, but they may lack nutrients found in whole fruits and vegetables and can be high in fat, added sugar, and sodium, which health experts recommend limiting.
Starchy, high-carb packaged snacks like chips and pretzels are also often high in fat and sodium. Store-bought smoothies and most granola bars are often high in sugar. Take the time to read labels. Or, better yet, make snacks at home so you know what you're eating.
Meeting Your Daily Fiber Needs
If you feel like you're part of the vast majority of people who don't get enough fiber, the best way to address this is to make changes in what you're eating rather than taking fiber supplements. It's generally better to get your nutrition from food rather than supplements.
Supplements can play a role if your schedule or other challenges make it difficult for you to get enough fiber in your food. If you have irritable bowel syndrome, constipation, or other digestive conditions or symptoms, talk to a healthcare provider before you change your diet or take supplements.
If you do increase fiber, do it gradually so your digestive system can adjust. Otherwise, you might run the risk of bloating, gas, or constipation. In the long run, however, increasing fiber can be a significant step toward good health.
Summary
High-fiber snacks are a healthy choice, especially when prepared without preservatives or added sodium or sugar. A range of plant-based, easy-to-make snacks can increase your daily fiber intake.
Most Americans don't get nearly enough fiber in their diet, so they are not getting the benefit of food that can help lower cholesterol and blood sugar and reduce cardiovascular risks.
Read the original article on Verywell Health.
