10 Delicious High-Fiber Snacks To Boost Your Intake

Fiber can help support your heart health, digestion, and weight management efforts. However, most Americans don’t get the recommended amount, which ranges from 22 to 34 grams per day. High-fiber snacks are an easy way to add more fiber to your day and reach your daily needs.

Fiber: 3 grams per 3 cups, or 10% of the Daily Value (DV)

Popcorn is a whole grain that’s naturally high in fiber, covering 10% of your daily needs in a three-cup serving. It’s relatively low in calories, making it a lighter option than chips and many other crunchy snacks. Popcorn is also high in polyphenols, a type of antioxidant linked to better digestive health and improved blood circulation.

Air-popped popcorn is one of the healthiest options since it doesn’t require oil. However, preparing popcorn at home with a small amount of heart-healthy fats, such as olive oil, can still be a nutritious choice.

Fiber: 8 grams per cup of raspberries, or 28.5% of the DV

Berries, especially raspberries and blackberries, are packed with fiber. They’re also typically high in vitamin C and several other types of antioxidants. Antioxidants may help reduce inflammation and manage type 2 diabetes.

Add fresh or frozen berries to Greek yogurt or oatmeal, or enjoy them by the handful.

Fiber: 8 grams per cup, or 28.5% of the DV

Edamame is a legume packed with fiber and protein, making it a balanced snack that keeps you full between meals. One cup provides about 30% of your daily fiber needs, along with 18 grams of protein.

You can enjoy edamame hot or cold. Add extra flavor with a pinch of salt.

Fiber: Around 2.8 grams per 1/4 cup, or 10% of the DV

Trail mix made with fiber-rich nuts, seeds, and dried fruit is a portable, satisfying snack. Nuts like walnuts provide a boost of vitamin E, protein, and heart-healthy omega-3 fats. Dried fruits like mango and apricots add vitamins, minerals, and antioxidant compounds that protect against disease.

Choose a trail mix without added sugar, or make your own with almonds, walnuts, pumpkin seeds, and a handful of unsweetened dried fruit.

Fiber: 5.5 grams per 1/2 cup, or 19.6% of the DV

While granola can sometimes be a hidden source of added sugar, it also provides a good source of fiber and protein. A half-cup serving can deliver around 5 grams of fiber and 8 grams of protein, depending on the ingredients. Plus, the oats in granola are rich in beta-glucans, a soluble (easily dissolved in water) fiber that supports heart health.

When possible, choose granola made with whole oats, nuts, and seeds. Limit granolas that are high in added sugar and saturated fat.

Fiber: 3 grams per ounce, or 10.7% of the DV

When you’re craving something crunchy and salty, kale chips are a fiber-rich alternative to potato chips. A 1-ounce serving provides about 3 grams of fiber along with potassium, vitamins A, C, and K, and several B vitamins.

You can easily make your own kale chips at home by tossing fresh kale leaves with a light drizzle of olive oil and baking them until crispy.

Fiber: 6.8 grams per half avocado, or 24% of the DV

Avocados are creamy, delicious, and loaded with fiber. Half of an avocado covers nearly 25% of your daily fiber needs. Avocados also provide heart-healthy unsaturated fats, antioxidants, and a range of vitamins and minerals.

Spread avocado on whole-grain toast, make guacamole with veggie dippers, or mash it into a wrap for a quick, fiber-rich snack.

Fiber: 6.25 grams per half cup, or 22.3% of the DV

Roasted chickpeas are a crunchy, high-fiber snack that can be enjoyed on the go. They have a good balance of fiber, protein, and complex carbs to keep you full. Chickpeas also provide other health-supporting nutrients, including zinc, folate, iron, and magnesium.

To make roasted chickpeas at home, toss them with extra-virgin olive oil, garlic powder, salt, and pepper.

Fiber: 5.8 grams for one medium apple and a tablespoon of almond butter, or 20.7% of the DV

Apples with nut butter are a classic, high-fiber snack. Together, they provide healthy fats, protein, and fiber with a touch of sweetness. Apples also contain plant compounds called flavonoids that may lower inflammation, while nut butter helps keep your blood sugar steady.

Fiber: 9.7 grams per two tablespoons, or 34.6% of the DV

Chia seeds are a nutrient powerhouse. The tiny seeds pack fiber, protein, healthy omega-3 fats, and several vitamins and minerals.

Chia seed pudding is a popular way to enjoy their health benefits, offering a creamy, filling, high-fiber snack that’s easy to make ahead.

To make chia seed pudding, combine 2 tablespoons of chia seeds with one-half cup of unsweetened milk. Let the mixture sit overnight in the fridge, or until it thickens into a pudding-like texture.

The amount of fiber you need each day depends on your age and sex. However, most people should aim for 14 grams for every 1,000 calories they consume. For example, a person following a 2,000-calorie diet should get about 28 grams of fiber per day. Adding fiber-rich snacks can help you reach this goal.

Here are some simple tips for adding more fiber to your diet:

• Go slow: Increasing fiber too quickly can cause gas, bloating, and cramps. Add one new high-fiber snack at a time and give your body a chance to adjust.
• Drink water: Without enough fluid, fiber can cause constipation. Aim to drink plenty of water to help food move through your digestive system.
• Prep ahead: Wash and prep fruits and vegetables ahead of time, portion out trail mix, or make a batch of roasted chickpeas so you always have high-fiber snacks on hand.
• Check labels: When buying packaged snacks, look for at least 3 grams of fiber per serving and choose options that are lower in added sugars and sodium.

Fiber is important for digestion, heart health, and weight management, but most people don’t get enough each day. High-fiber snacks, such as popcorn, berries, edamame, and chickpeas, help you boost your intake in tasty, convenient ways. If you’re not used to eating much fiber, start slow. Add one high-fiber snack at a time and drink plenty of water to avoid uncomfortable side effects.