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Photo:PHOTOGRAPHER: BRIE GOLDMAN, FOOD STYLIST: LAUREN MCANELLY, PROP STYLIST: GABRIEL GRECO
PHOTOGRAPHER: BRIE GOLDMAN, FOOD STYLIST: LAUREN MCANELLY, PROP STYLIST: GABRIEL GRECO
Fiber does lots of great things for your body. Just like a broom collects debris, fiber sweeps up waste, toxins and food particles, helping to move them smoothly and efficiently through your digestive tract. The result? Less constipation, fewer toxins, lower cholesterol levels and more.
Even if you’re aware of fiber’s benefits, getting the recommended daily 22 to 34 grams can sometimes seem overwhelming.We spoke to dietitians to learn the best high-fiber foods to eat at snack time. Here are their top picks.
Health Benefits of Fiber
Fiber is one of the most effective nutrients to improve your health. A type of carbohydrate found naturally in plants, fiber can’t be digested. Despite this, it plays a crucial role in maintaining digestive health. “Including more fiber in your diet can support your gut health, reduce your risk of chronic disease, and even help to stabilize yourblood sugar,” says nutritionistJamie Nadeau, RDN. “Fiber is also beneficial for supporting a healthy weight because it helps you stay fuller, longer.”
Fiber may also play a role in reducing the risk of chronic diseases. Studies have shown that ahigh-fiber dietmay lower the risk of developing heart disease, type 2 diabetes and certain types of cancer, such as colorectal cancer. By helping stabilize blood sugar levels and lowering LDL (bad) cholesterol, fiber may also promote better heart health.
5 Best High-Fiber Foods to Eat as Snacks
Here are dietitians' favorite high-fiber snacks to help you stay healthy and satisfied.
Chickpeas
Because chickpeas are also rich in slowly digested protein, they’re an excellent choice if you’re looking for a snack to help you feel full between meals. You can buy them pre-roasted in single-serve snack packs or make your own at home with thisCrunchy Roast Chickpearecipe.
Bran Cereal
Bran cereal is one of the highest-fiber cold cereal options available. Depending on the brand, a 1-ounce serving of bran cereal can contain 6 (or more!) grams of fiber.Bran is particularly high in insoluble fiber, which adds bulk to the stool and helps maintain regular bowel movements. This can be especially beneficial if constipation is an issue.While bran cereal is always a great choice, try whipping up a batch of theseBanana Bran Muffinswhen you have a little extra time.
Raspberries
Raspberries provide 8 grams of fiber per 1-cup serving.Their combination of soluble and insoluble fiber adds bulk to the stool and promotes regular bowel movements. So they’re a delicious, natural remedy for constipation. Harris-Pincus likes to pair them with plain Greek yogurt and pistachios for a filling, blood-sugar-stabilizing snack.
Edamame
“The best high-fiber snacks also provide other important nutrients, like protein, to maximize satiety and fullness through the day,” saysHaley Bishoff, RDN, LD, plant-based dietitian and owner of Rūtsu Nutrition in Las Vegas. Enter edamame. One cup of cooked edamame delivers a hefty 18 grams of plant protein plus 8 grams of fiber.
You can find this high-fiber snack in the produce aisle already cooked and cooled, in the freezer section in steamable bags, or in the snack aisle in roasted form.
Chia Seeds
Add fiber to your snacks with chia seeds, and you’ll also get a boost ofheart-healthy omega-3 fats. “A 1-ounce serving of chia seeds packs nearly 10 grams of dietary fiber,” saysMandy Tyler, RDN, CSSD, LD, a sports dietitian in San Antonio. “Chia seeds are easy to sprinkle on top of cottage cheese with fruit, a Greek yogurt parfait, or blended into an afternoon smoothie.”Chia seed puddingis another delicious, high-fiber snack you can prep in advance (for an even bigger fiber boost, add some blackberries).
Other Tips for Adding Fiber to Your Routine
Here are more simple tips to help you easily incorporate fiber into your eating plan.
The Bottom Line
Almost all of us could use more fiber in our diets. So aim to include a source of fiber-rich complex carbohydrates with each meal and snack - and don’t forget to stay hydrated. These small, conscious choices can translate to big health benefits!
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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.Guo J, Knol L, Yang X, Kong L.Dietary fiber intake is inversely related to serum heavy metal concentrations among US adults consuming recommended amounts of seafood: NHANES 2013-2014.Food Frontiers. 2022; 3 (1):142–149.doi:10.1002/fft2.114National Institutes of Health.Fiber.Centers for Disease Control and Prevention.Fiber: The Carb that Helps You Manage Diabetes.U.S. Department of Agriculture. Food Data Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water.U.S. Department of Agriculture. Food Data Central.Cereal, bran flakes, plain.U.S. Department of Agriculture. Food Data Central.Raspberries, raw.U.S. Department of Agriculture. Food Data Central.Edamame, cooked.
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.Guo J, Knol L, Yang X, Kong L.Dietary fiber intake is inversely related to serum heavy metal concentrations among US adults consuming recommended amounts of seafood: NHANES 2013-2014.Food Frontiers. 2022; 3 (1):142–149.doi:10.1002/fft2.114National Institutes of Health.Fiber.Centers for Disease Control and Prevention.Fiber: The Carb that Helps You Manage Diabetes.U.S. Department of Agriculture. Food Data Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water.U.S. Department of Agriculture. Food Data Central.Cereal, bran flakes, plain.U.S. Department of Agriculture. Food Data Central.Raspberries, raw.U.S. Department of Agriculture. Food Data Central.Edamame, cooked.
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.
Guo J, Knol L, Yang X, Kong L.Dietary fiber intake is inversely related to serum heavy metal concentrations among US adults consuming recommended amounts of seafood: NHANES 2013-2014.Food Frontiers. 2022; 3 (1):142–149.doi:10.1002/fft2.114National Institutes of Health.Fiber.Centers for Disease Control and Prevention.Fiber: The Carb that Helps You Manage Diabetes.U.S. Department of Agriculture. Food Data Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water.U.S. Department of Agriculture. Food Data Central.Cereal, bran flakes, plain.U.S. Department of Agriculture. Food Data Central.Raspberries, raw.U.S. Department of Agriculture. Food Data Central.Edamame, cooked.
Guo J, Knol L, Yang X, Kong L.Dietary fiber intake is inversely related to serum heavy metal concentrations among US adults consuming recommended amounts of seafood: NHANES 2013-2014.Food Frontiers. 2022; 3 (1):142–149.doi:10.1002/fft2.114
National Institutes of Health.Fiber.
Centers for Disease Control and Prevention.Fiber: The Carb that Helps You Manage Diabetes.
U.S. Department of Agriculture. Food Data Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water.
U.S. Department of Agriculture. Food Data Central.Cereal, bran flakes, plain.
U.S. Department of Agriculture. Food Data Central.Raspberries, raw.
U.S. Department of Agriculture. Food Data Central.Edamame, cooked.
