In This ArticleView AllIn This Article1. Whole Grains and Fruit2. Energy Balls3. Veggie-Based Dips4. Popcorn5. Smoothies6. Spiced Nuts7. Chia PuddingThe Bottom Line
In This ArticleView All
View All
In This Article
Whole Grains and Fruit
Energy Balls
Veggie-Based Dips
Popcorn
Smoothies
Spiced Nuts
Chia Pudding
The Bottom Line
Though it might not be as trendy as some other nutrients, fiber is a critical part of a healthy eating pattern. It providesseveral benefits, like supporting healthy digestion, increasing beneficial gut bacteria, lowering the risk of chronic disease and even promoting healthy weight management. The2020-2025 Dietary Guidelines for Americansrecommend getting between 28 and 34 grams daily, but most Americans are missing the mark—with over 90% of women and 97% of men not getting the recommended amount of daily fiber.Snacks are a great place to start if you’re trying to up your fiber intake. High-fiber snacks can help you feel full and satisfied longer and keep between-meal hunger at bay. This is especially true when fiber is paired with protein and healthy fat, like in these snack ideas. According to ourhigh-fiber recipe parameters, these dishes clock in at a minimum of 3 g of fiber per serving, which is about 10% of your daily needs.ted + chelsea cavanaughPictured Recipe:Peanut Butter & Pomegranate Toast1. Whole Grains and FruitThere are several ways to pair fruit and whole grains together for healthy, high-fiber snacks. For example, you can make baked oatmeal, overnight oats or whole-grain toast topped with fruit. Adding a fiber-rich spread like nut butter or seeds can boost the gut-healthy potential. Opt for high-fiber fruits like berries, apples, pomegranates, pears or bananas.What Happens to Your Body When You Eat Oatmeal Every DayAndrea MathisPictured Recipe:Apple Pie Energy Balls2. Energy BallsEnergy balls are like the no-bake cousin ofgranola bars. They’re easy to make and combine several high-fiber ingredients like oats, nuts or nut butter, seeds, dried fruit and chia seeds. Bonus: They can be made ahead and are portable for something delicious and satisfying between meals. We have a wide variety ofenergy ball recipes, from Blueberry-Lemon to Peanut Butter-Chocolate, so you can choose flavors that meet your preferences.Casey BarberPictured Recipe:Black Bean Hummus3. Veggie-Based DipsFrom hummus to guacamole to salsa, many deliciousveggie-based dipsare perfect for snacking. Make a big batch at the beginning of the week so it’s ready in a pinch when hunger strikes. Dipping with more vegetables orwhole-grain crackerscan up the fiber in your snack even more.Pictured Recipe:Lemon-Parm Popcorn4. PopcornDid you know that popcorn is awhole grain? Due to its high fiber content, popcorn isone of the best snack options for weight lossif that’s your goal. Add spices, herbs and seasonings to amp up the flavor and make this snacking favorite even more fun. It’s great for when you want a lower-calorie snack with a large serving size.Pictured Recipe:Really Green Smoothie5. SmoothiesSmoothiesare not just for breakfast—they make great snacks too. You can easily add lots of high-fiber ingredients like fruit, vegetables, greens and chia seeds. Get creative with what you have on hand and experiment with new flavors to help keep it exciting. And if you want to prep ahead, we even have someMake-Ahead Smoothie Freezer Packsthat are perfect for grab-and-go.Jennifer CauseyPictured Recipe:Everything-Seasoned Almonds6. Spiced NutsNuts are packed with fiberand offer many health benefits, including promoting heart health, reducing diabetes risk and fighting inflammation. Addingherbs, spices and aromaticscan make eating regular nuts more flavorful and interesting. Plus, it makes it easy to customize to your—or your family’s—preferences for a snack everyone will look forward to.Pictured Recipe:Chai Chia Pudding7. Chia PuddingChia seeds might be small, but they pack a punch when it comes to nutrition. Just 1 ounce (2 tablespoons) of chia seeds contains a whopping 5 g of protein, 9 g of heart-healthy fat and 10 g of fiber, per theUSDA. That’s nearly 35% of your daily fiber needs! Plus, they provideimpressive health benefitslike promoting heart health, reducing inflammation, helping lower cholesterol and supporting healthy blood sugar control. Not to mention, they’re super versatile. Enjoy them mixed with your favoritemilk or milk alternativeto make a high-fiber chia pudding—or simply add them to water and a splash of lemon juice for a riff on ourHealthy Gut Tonic with Chia(which is a great recipe for helping you stay regular!).Jamie VespaThe Bottom LineFiber is a super important nutrient thatmost are not getting enough of. Add one—or two—of these tasty, customizable snacks to your day to increase your fiber intake. With ingredients like whole grains, chia seeds, fruit, nuts and legumes, these snacks are healthy and delicious and offer some serious staying power to keep between-meal hunger at bay.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Though it might not be as trendy as some other nutrients, fiber is a critical part of a healthy eating pattern. It providesseveral benefits, like supporting healthy digestion, increasing beneficial gut bacteria, lowering the risk of chronic disease and even promoting healthy weight management. The2020-2025 Dietary Guidelines for Americansrecommend getting between 28 and 34 grams daily, but most Americans are missing the mark—with over 90% of women and 97% of men not getting the recommended amount of daily fiber.Snacks are a great place to start if you’re trying to up your fiber intake. High-fiber snacks can help you feel full and satisfied longer and keep between-meal hunger at bay. This is especially true when fiber is paired with protein and healthy fat, like in these snack ideas. According to ourhigh-fiber recipe parameters, these dishes clock in at a minimum of 3 g of fiber per serving, which is about 10% of your daily needs.ted + chelsea cavanaughPictured Recipe:Peanut Butter & Pomegranate Toast1. Whole Grains and FruitThere are several ways to pair fruit and whole grains together for healthy, high-fiber snacks. For example, you can make baked oatmeal, overnight oats or whole-grain toast topped with fruit. Adding a fiber-rich spread like nut butter or seeds can boost the gut-healthy potential. Opt for high-fiber fruits like berries, apples, pomegranates, pears or bananas.What Happens to Your Body When You Eat Oatmeal Every DayAndrea MathisPictured Recipe:Apple Pie Energy Balls2. Energy BallsEnergy balls are like the no-bake cousin ofgranola bars. They’re easy to make and combine several high-fiber ingredients like oats, nuts or nut butter, seeds, dried fruit and chia seeds. Bonus: They can be made ahead and are portable for something delicious and satisfying between meals. We have a wide variety ofenergy ball recipes, from Blueberry-Lemon to Peanut Butter-Chocolate, so you can choose flavors that meet your preferences.Casey BarberPictured Recipe:Black Bean Hummus3. Veggie-Based DipsFrom hummus to guacamole to salsa, many deliciousveggie-based dipsare perfect for snacking. Make a big batch at the beginning of the week so it’s ready in a pinch when hunger strikes. Dipping with more vegetables orwhole-grain crackerscan up the fiber in your snack even more.Pictured Recipe:Lemon-Parm Popcorn4. PopcornDid you know that popcorn is awhole grain? Due to its high fiber content, popcorn isone of the best snack options for weight lossif that’s your goal. Add spices, herbs and seasonings to amp up the flavor and make this snacking favorite even more fun. It’s great for when you want a lower-calorie snack with a large serving size.Pictured Recipe:Really Green Smoothie5. SmoothiesSmoothiesare not just for breakfast—they make great snacks too. You can easily add lots of high-fiber ingredients like fruit, vegetables, greens and chia seeds. Get creative with what you have on hand and experiment with new flavors to help keep it exciting. And if you want to prep ahead, we even have someMake-Ahead Smoothie Freezer Packsthat are perfect for grab-and-go.Jennifer CauseyPictured Recipe:Everything-Seasoned Almonds6. Spiced NutsNuts are packed with fiberand offer many health benefits, including promoting heart health, reducing diabetes risk and fighting inflammation. Addingherbs, spices and aromaticscan make eating regular nuts more flavorful and interesting. Plus, it makes it easy to customize to your—or your family’s—preferences for a snack everyone will look forward to.Pictured Recipe:Chai Chia Pudding7. Chia PuddingChia seeds might be small, but they pack a punch when it comes to nutrition. Just 1 ounce (2 tablespoons) of chia seeds contains a whopping 5 g of protein, 9 g of heart-healthy fat and 10 g of fiber, per theUSDA. That’s nearly 35% of your daily fiber needs! Plus, they provideimpressive health benefitslike promoting heart health, reducing inflammation, helping lower cholesterol and supporting healthy blood sugar control. Not to mention, they’re super versatile. Enjoy them mixed with your favoritemilk or milk alternativeto make a high-fiber chia pudding—or simply add them to water and a splash of lemon juice for a riff on ourHealthy Gut Tonic with Chia(which is a great recipe for helping you stay regular!).Jamie VespaThe Bottom LineFiber is a super important nutrient thatmost are not getting enough of. Add one—or two—of these tasty, customizable snacks to your day to increase your fiber intake. With ingredients like whole grains, chia seeds, fruit, nuts and legumes, these snacks are healthy and delicious and offer some serious staying power to keep between-meal hunger at bay.
Though it might not be as trendy as some other nutrients, fiber is a critical part of a healthy eating pattern. It providesseveral benefits, like supporting healthy digestion, increasing beneficial gut bacteria, lowering the risk of chronic disease and even promoting healthy weight management. The2020-2025 Dietary Guidelines for Americansrecommend getting between 28 and 34 grams daily, but most Americans are missing the mark—with over 90% of women and 97% of men not getting the recommended amount of daily fiber.
Snacks are a great place to start if you’re trying to up your fiber intake. High-fiber snacks can help you feel full and satisfied longer and keep between-meal hunger at bay. This is especially true when fiber is paired with protein and healthy fat, like in these snack ideas. According to ourhigh-fiber recipe parameters, these dishes clock in at a minimum of 3 g of fiber per serving, which is about 10% of your daily needs.
ted + chelsea cavanaugh
Pictured Recipe:Peanut Butter & Pomegranate Toast
There are several ways to pair fruit and whole grains together for healthy, high-fiber snacks. For example, you can make baked oatmeal, overnight oats or whole-grain toast topped with fruit. Adding a fiber-rich spread like nut butter or seeds can boost the gut-healthy potential. Opt for high-fiber fruits like berries, apples, pomegranates, pears or bananas.
What Happens to Your Body When You Eat Oatmeal Every Day
Andrea Mathis
Pictured Recipe:Apple Pie Energy Balls
Energy balls are like the no-bake cousin ofgranola bars. They’re easy to make and combine several high-fiber ingredients like oats, nuts or nut butter, seeds, dried fruit and chia seeds. Bonus: They can be made ahead and are portable for something delicious and satisfying between meals. We have a wide variety ofenergy ball recipes, from Blueberry-Lemon to Peanut Butter-Chocolate, so you can choose flavors that meet your preferences.
Casey Barber
Pictured Recipe:Black Bean Hummus
From hummus to guacamole to salsa, many deliciousveggie-based dipsare perfect for snacking. Make a big batch at the beginning of the week so it’s ready in a pinch when hunger strikes. Dipping with more vegetables orwhole-grain crackerscan up the fiber in your snack even more.
Pictured Recipe:Lemon-Parm Popcorn
Did you know that popcorn is awhole grain? Due to its high fiber content, popcorn isone of the best snack options for weight lossif that’s your goal. Add spices, herbs and seasonings to amp up the flavor and make this snacking favorite even more fun. It’s great for when you want a lower-calorie snack with a large serving size.
Pictured Recipe:Really Green Smoothie
Smoothiesare not just for breakfast—they make great snacks too. You can easily add lots of high-fiber ingredients like fruit, vegetables, greens and chia seeds. Get creative with what you have on hand and experiment with new flavors to help keep it exciting. And if you want to prep ahead, we even have someMake-Ahead Smoothie Freezer Packsthat are perfect for grab-and-go.
Jennifer Causey
Pictured Recipe:Everything-Seasoned Almonds
Nuts are packed with fiberand offer many health benefits, including promoting heart health, reducing diabetes risk and fighting inflammation. Addingherbs, spices and aromaticscan make eating regular nuts more flavorful and interesting. Plus, it makes it easy to customize to your—or your family’s—preferences for a snack everyone will look forward to.
Pictured Recipe:Chai Chia Pudding
Chia seeds might be small, but they pack a punch when it comes to nutrition. Just 1 ounce (2 tablespoons) of chia seeds contains a whopping 5 g of protein, 9 g of heart-healthy fat and 10 g of fiber, per theUSDA. That’s nearly 35% of your daily fiber needs! Plus, they provideimpressive health benefitslike promoting heart health, reducing inflammation, helping lower cholesterol and supporting healthy blood sugar control. Not to mention, they’re super versatile. Enjoy them mixed with your favoritemilk or milk alternativeto make a high-fiber chia pudding—or simply add them to water and a splash of lemon juice for a riff on ourHealthy Gut Tonic with Chia(which is a great recipe for helping you stay regular!).
Jamie Vespa
Fiber is a super important nutrient thatmost are not getting enough of. Add one—or two—of these tasty, customizable snacks to your day to increase your fiber intake. With ingredients like whole grains, chia seeds, fruit, nuts and legumes, these snacks are healthy and delicious and offer some serious staying power to keep between-meal hunger at bay.
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