High-fiber snacks are an essential part of a healthy diet. They help keep you feeling full and satisfied between meals, and can also help regulate blood sugar levels, lower cholesterol, and promote regular bowel movements. But with so many options available, it can be difficult to know which snacks are truly high in fiber and which ones are just pretending to be. That’s why we’ve consulted with a dietitian to bring you a list of the 7 best high-fiber snacks.
Popcorn is a whole grain, which means it’s high in fiber. A 3-cup serving of air-popped popcorn contains 3.5 grams of fiber. If you’re looking for an even healthier option, try making your own popcorn at home using a hot air popcorn maker or a brown paper bag.
Berries are a delicious and nutritious option for a high-fiber snack. One cup of raspberries contains 8 grams of fiber, while one cup of blackberries contains 7.6 grams. Berries are also high in antioxidants, which can help protect your cells from damage.
Chia seeds are an excellent source of fiber, with 2 tablespoons containing 10 grams. They can be added to smoothies, oatmeal, yogurt, or even sprinkled on top of a salad.
Avocados are not only high in healthy fats but also a great source of fiber, with one medium avocado containing about 7 grams. Try slicing avocado on top of toast with a sprinkle of salt and pepper or in guacamole.
Nuts and Seeds
Nuts and seeds are a great source of fiber and healthy fats. A 1/4 cup serving of almonds contains 3.5 grams of fiber, while the same serving of pumpkin seeds contains 3 grams. They make a great on-the-go snack.
Legumes, such as lentils, beans, and chickpeas, are all great sources of fiber. A half cup of cooked lentils contains 8 grams of fiber, while a half cup of cooked black beans contains 7.5 grams. Legumes can be added to soups, stews, salads, or even made into dips like hummus.
Whole fruits are a great source of fiber and other important nutrients. An apple contains about 4 grams of fiber and an orange contains about 3 grams. Eating a whole fruit is also a more satisfying option compared to juice because it takes longer to eat and provides a sense of fullness.
Incorporating high-fiber snacks into your diet can be easy and delicious. These 7 options are a great place to start, but don’t be afraid to experiment with other high-fiber foods as well. Just be sure to check the nutrition label to make sure you’re getting enough fiber in your snacks. Remember, it’s recommended to aim for at least 25-38 grams of fiber daily. Happy snacking!