Fiber is essential for maintaining a healthy weight and supporting regular digestion. It can also relieve constipation. But that’s not all. Fiber is linked with lowering the risk of heart disease, diabetes and some types of cancer. Yet, high fiber snacks are not always are go-to!
Naturally found in plants, whole grains and legumes, fiber is pretty easy to add into a well-rounded diet – even for picky eaters! But studies show that Americans could benefit from getting more fiber: women under 50 should be aiming for 25 grams a day, while 21 grams a day is a good goal for women over 50.
Need more fiber snacks but not ready to overhaul major meals? Start by adding these fiber-friendly snacks to the mix.
Crispy Crunchy Chickpeas
Toss air-dried chickpeas into an air fryer to transform them into a crunchy snack that can silence a mid-day craving. A handful of dried chickpeas is a satisfying – and fast! – treat when you’re between meetings, leaving the gym, or running errands on a busy day.
Apple Slices with Nut Butter
A classic combo, this fiber-friendly snack is a good choice for any age. Try different nut butters – peanut, almond, macadamia, cashew – to get a broader range of micronutrients.
Pumpkin-Oatmeal Muffins
Oatmeal is a great source of natural fiber. Baked in a muffin tin with pumpkin, cinnamon and pecans, this humble source of fiber becomes a fabulous snack it’s okay to crave. For an even bigger boost of fiber, add a handful of raisins into the muffin mix.
White Bean Dip with Veggies or Whole-Wheat Crackers
Beans are perhaps the easiest source for adding fiber into the diet and one of the most pantry-friendly items to buy. For a yummy snack or appetizer, blend cannellini beans with olive oil and a dash of garlic or lemon. Fresh-chopped herbs like parsley and mint can elevate this dip so it can shine at dinner parties, too.
Steamed Edamame
Edamame is packed with protein and fiber, so it’s a win-win. If you’re up for an extra step, pick unshelled edamame, which requires popping out the individual beans by hand. This extra step can bring mindfulness to the moment and help you slow down at snack time.
Avocado Toast
Who doesn’t love avocado toast for breakfast or as an afternoon snack? Avocado toast can be jazzed up in terms of flavor and nutrients by adding fresh cilantro, parsley, radish shavings, carrot shavings or bean sprouts on top – but it’s also delicious on its own. The key here is to stick with whole-wheat bread, which packs a higher concentration of fiber than white bread.
Fresh Fruit Smoothie with Chia Seeds
Peach, apple, blueberry, yum! Fruit blended with juice or yogurt can be sweet and filling, and the added chia seeds will ramp up the fiber content in a flash. Instead of using frozen fruit that’s peeled and chopped, use fresh fruit that still has the skin intact – that’s where most of the fiber is found.
Snacking never sounded so good! For a fiber-friendly treat, remember that whole fruits, raw veggies, beans and whole-wheat breads/crackers are the best bet.
