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Many snacks win in the taste department, but it’s harder to find one that scores at the top for taste and nutrition. If your goal is weight loss, one of the key nutrients you’re looking for is fiber. In fact, making only one change—increasing fiber intake—has been found to aid inweight lossand make it easier to stick to a healthy diet.
Unfortunately, nearly all U.S. adults don’t consume enough fiber every day.This is where high-fiber snacking can be helpful. Luckily, Walmart carries a fiber-packed snack that not only satisfies taste buds but also meets and exceeds the criteria for a weight-loss-supporting snack.
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What to Look For in a High-Fiber Snack for Weight Loss
Filled with Fiber
When it comes to choosing a fiber-packed snack to aid in weight loss, the type and amount of fiber matter. The two main types of fiber aresoluble and insoluble. As the names suggest, soluble fiber dissolves during digestion to form a gel-like substance, while insoluble fiber stays intact as it travels through your digestive system.
Ideally, women should aim to gradually increase their fiber intake to at least 25 grams per day, while men should work their way up to consuming 38 grams.,
To reach the recommended daily amount, opt for snacks that offer at least 3 to 4 grams of fiber per serving.
High in Protein
Look for snacks with at least 7 grams of protein.
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Low in Calories
Another common strategy for weight loss is creating a calorie deficit, which involves eating fewercaloriesthan your body burns each day.While snacking may seem counterintuitive to reducing caloric intake, lower-calorie snacks that are rich in nutrients can be a sustainable tool for curbing hunger between meals and reaching weight-loss goals.
Snacks that are consideredlow-caloriecontain roughly 200 calories or less. Fortunately, many high-fiber foods like fruits, vegetables, whole grains and beans are also low in calories, making them excellent choices for weight management. However, it’s crucial to note that a calorie deficit is only one aspect of the weight-loss equation. Other factors, such ashormones, physical activity level, stress and sleep, also have a major impact on weight loss and maintenance.
Limited Added Sugar
As you scan the Nutrition Facts panel for the nutrients mentioned above, you should also take a peek at the added sugar content. On average, men and women in the U.S. consume 15 to 19 teaspoons of added sugar daily, mainly from sugary snacks and beverages.To put this into perspective, it’s recommended that men consume no more than 9 teaspoons (36 grams) and women 6 teaspoons (25 grams) of added sugar each day.One of the biggest downsides of consuming too much added sugar is unwanted weight gain.To keep your sugar intake in check, look for snacks with 3 grams of added sugar or less.
The Best High-Fiber Snack to Buy at Walmart for Weight Loss
With the formula for choosing the ideal weight-loss snack fresh in your mind, it’s time to unveil the top pick. The No. 1 high-fiber snack to buy at Walmart for weight loss is theBiena Sea Salt Chickpea Snacks. These crunchy, roasted, grab-and-go legumes deliver an incredible 8 grams of fiber, 7 grams of protein, 0 grams of sugar and 150 calories in a 1.2-ounce single-serving package. This high-volume snack has very few calories, but it will keep you full and satisfied until your next meal. Since it’s a single serving, you can eat the entire package without having to portion it out.
May Reduce Body Fat
Adding more beans, includingchickpeas, to your diet may lower your body fat percentage. Specifically, research has shown that women who consume moderate to high amounts of beans each week have less body fat and a smaller waist circumference than those who consume little to no beans. This beneficial effect is believed to be due to their high fiber and plant protein content. These two nutrients combined help to increase satiety, helping you reduce your calorie intake.
May Promote Blood Sugar Stability
Balanced blood sugarlevels and weight loss go hand-in-hand. Fluctuating blood sugar levels can affect your appetite. Because beans are high in fiber and protein, they help to slow the digestion and absorption of glucose, preventing blood sugar spikes after eating meals and snacks.Incorporating beans into your diet can contribute to improved blood glucose regulation and weight management.
May Improve Gut Health
Munching on roasted chickpeas may also benefit your gut. Specifically, chickpeas and other legumes provide prebiotics that feed and foster the growth of beneficial gut bacteria and boost the production ofshort-chain fatty acidsfor better digestive health.Evidence suggests that the positive impact of bean consumption on the gut microbiome is one of the ways legumes help reduce weight and body fat.
The Bottom Line
The key to finding snacks to support weight loss is to look for items that are high in fiber and protein, low in calories and contain minimal added sugar. A quick glance at the Nutrition Facts panel should show at least 3 grams of fiber, 7 grams of protein, less than 3 grams of sugar and no more than 200 calories per serving. The Walmart snack that fits the bill is theBiena Sea Salt Chickpea Snacks. This conveniently packaged snack is great to keep on hand for when hunger strikes between meals.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber intake predicts weight loss and dietary adherence in adults consuming calorie-restricted diets: The POUNDS lost (Preventing Overweight Using Novel Dietary Strategies) study.J Nutr. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025. 9th Edition.Akbar A, Shreenath AP.High Fiber Diet. In: StatPearls. StatPearls Publishing; 2024.Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028Cava E, Yeat NC, Mittendorfer B.Preserving Healthy Muscle during Weight Loss.Adv Nutr. 2017 May 15;8(3):511-519. doi: 10.3945/an.116.014506National Institute of Diabetes and Digestive and Kidney Diseases.Factors Affecting Weight & Health.Centers for Disease Control and Prevention.Be Smart About Sugar.American Heart Association.How Much Sugar Is Too Much?Tucker LA.Bean consumption accounts for differences in body fat and waist circumference: A cross-sectional study of 246 women.J Nutr Metab. 2020;2020:9140907. doi:10.1155/2020/9140907Thomas DJ, Shafiee M, Nosworthy MG, Lane G, Ramdath DD, Vatanparast H.Unveiling the evidence for the use of pulses in managing Type 2 Diabetes Mellitus: A scoping review. Nutrients. 2023;15(19):4222. doi:10.3390/nu15194222Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic potential of dietary beans and pulses and their resistant starch for aging-associated gut and metabolic health.Nutrients. 2022;14(9):1726. doi:10.3390/nu14091726
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber intake predicts weight loss and dietary adherence in adults consuming calorie-restricted diets: The POUNDS lost (Preventing Overweight Using Novel Dietary Strategies) study.J Nutr. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025. 9th Edition.Akbar A, Shreenath AP.High Fiber Diet. In: StatPearls. StatPearls Publishing; 2024.Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028Cava E, Yeat NC, Mittendorfer B.Preserving Healthy Muscle during Weight Loss.Adv Nutr. 2017 May 15;8(3):511-519. doi: 10.3945/an.116.014506National Institute of Diabetes and Digestive and Kidney Diseases.Factors Affecting Weight & Health.Centers for Disease Control and Prevention.Be Smart About Sugar.American Heart Association.How Much Sugar Is Too Much?Tucker LA.Bean consumption accounts for differences in body fat and waist circumference: A cross-sectional study of 246 women.J Nutr Metab. 2020;2020:9140907. doi:10.1155/2020/9140907Thomas DJ, Shafiee M, Nosworthy MG, Lane G, Ramdath DD, Vatanparast H.Unveiling the evidence for the use of pulses in managing Type 2 Diabetes Mellitus: A scoping review. Nutrients. 2023;15(19):4222. doi:10.3390/nu15194222Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic potential of dietary beans and pulses and their resistant starch for aging-associated gut and metabolic health.Nutrients. 2022;14(9):1726. doi:10.3390/nu14091726
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber intake predicts weight loss and dietary adherence in adults consuming calorie-restricted diets: The POUNDS lost (Preventing Overweight Using Novel Dietary Strategies) study.J Nutr. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025. 9th Edition.Akbar A, Shreenath AP.High Fiber Diet. In: StatPearls. StatPearls Publishing; 2024.Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028Cava E, Yeat NC, Mittendorfer B.Preserving Healthy Muscle during Weight Loss.Adv Nutr. 2017 May 15;8(3):511-519. doi: 10.3945/an.116.014506National Institute of Diabetes and Digestive and Kidney Diseases.Factors Affecting Weight & Health.Centers for Disease Control and Prevention.Be Smart About Sugar.American Heart Association.How Much Sugar Is Too Much?Tucker LA.Bean consumption accounts for differences in body fat and waist circumference: A cross-sectional study of 246 women.J Nutr Metab. 2020;2020:9140907. doi:10.1155/2020/9140907Thomas DJ, Shafiee M, Nosworthy MG, Lane G, Ramdath DD, Vatanparast H.Unveiling the evidence for the use of pulses in managing Type 2 Diabetes Mellitus: A scoping review. Nutrients. 2023;15(19):4222. doi:10.3390/nu15194222Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic potential of dietary beans and pulses and their resistant starch for aging-associated gut and metabolic health.Nutrients. 2022;14(9):1726. doi:10.3390/nu14091726
Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber intake predicts weight loss and dietary adherence in adults consuming calorie-restricted diets: The POUNDS lost (Preventing Overweight Using Novel Dietary Strategies) study.J Nutr. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025. 9th Edition.
Akbar A, Shreenath AP.High Fiber Diet. In: StatPearls. StatPearls Publishing; 2024.
Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
Cava E, Yeat NC, Mittendorfer B.Preserving Healthy Muscle during Weight Loss.Adv Nutr. 2017 May 15;8(3):511-519. doi: 10.3945/an.116.014506
National Institute of Diabetes and Digestive and Kidney Diseases.Factors Affecting Weight & Health.
Centers for Disease Control and Prevention.Be Smart About Sugar.
American Heart Association.How Much Sugar Is Too Much?
Tucker LA.Bean consumption accounts for differences in body fat and waist circumference: A cross-sectional study of 246 women.J Nutr Metab. 2020;2020:9140907. doi:10.1155/2020/9140907
Thomas DJ, Shafiee M, Nosworthy MG, Lane G, Ramdath DD, Vatanparast H.Unveiling the evidence for the use of pulses in managing Type 2 Diabetes Mellitus: A scoping review. Nutrients. 2023;15(19):4222. doi:10.3390/nu15194222
Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic potential of dietary beans and pulses and their resistant starch for aging-associated gut and metabolic health.Nutrients. 2022;14(9):1726. doi:10.3390/nu14091726
