Diets higher in fiber are linked to health benefits including improved metabolism and heart health.
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1.
Roasted Edamame
Edamame, the young seeds of the soy plant, are a great source of soluble fiber.
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One cup contains 8 grams of fiber and 188 calories.
Edamame is easy to prepare from fresh beans.
you could roast or steam them, for example.
Dust it with chili powder,cumin, garlic, or any spice that appeals to you.
you might make it with any desired nuts, seeds, and dried fruit or buy it packaged.
Trail mix is a good snack for kids.
you might also make a mixture that avoidspeanutortree nut allergies.
Rinse and break up some fresh kale leaves.
Cook them in the air fryer or bake them in the oven.
you’re free to add a touch of salt or garlic.
You’ll have a crispy, high-fiber snack.
Get creative with spiceschickpeas are great at carrying other flavors.
To make energy bites:
They can becalorie-dense, so watch your portions.
But they are tasty and filling enough that a satisfying snack won’t take much.
Guacamole
Avocadoscontain a high amount of soluble fiber.
You’ll still get crunch and a savory umami taste, all in one bite.
As a bonus, these vegetables add even more fiber to your snack.
Oatmeal Cookies
When you want something sweet, why not add fiber to it?
Oats are a great soluble fiber option, with 4 grams in 1/2 cup.
Make them yourself with raisins, dates, nuts, or chocolate chips.
If you buy them, check the nutrition label for the amount of preservatives, sugar, and sodium.
Keep them around to add to soup or salad, as well as to enjoy them as a snack.
Air Fryer Apple Crisps
Who doesn’t love the smell ofcinnamonandapples?
A medium apple has about 4 grams of soluble and insoluble fiber, and about 90 calories.
To make apple crisps:
12.
Falafel Bites
Chickpeas are very high in fiber and are versatile snacks.
To make bite-sized falafel, the chickpea fritters that originated in the Middle East:
13.
For dippers, you might use veggies or whole-grain crackers.
When you buy packaged hummus, check the nutrition label to know what you’re getting.
Be aware of how much you are eating, as nut butters are high in calories.
Peel and thinly slice a ripe avocado.
Add lemon juice and a touch of sea salt.
Or, you might mash the avocado and add chickpeas, tomato, or onion.
Put it on some toasted, preservative-free whole grain bread.
A medium avocado alone provides about 10 grams of soluble fiber (along with about 240 calories).
A slice of whole-grain bread adds about another 1.9 grams of fiber.
Artichoke Hearts
you could buy cooked artichoke hearts canned or in jars, whole or chopped.
Artichoke hearts also make a great dip with spinach.
Beans and Legumes
In addition to chickpeas, other beans and legumes are a great addition to your diet.
Add beans to a salad, a pasta dish, or toss them into a taco or burrito.
you’re free to also keep them on hand for a quick snack.
Consider these options (fiber amounts per 100 grams):
20.
Fruit
Fruit is nature’s sweet treat and it makes a perfect snack.
Consider these fruits with fiber:
21.
Vegetables
So many veggies are easy to prep and snack on throughout the day.
Consider these snackable veggies with fiber:
22.
Nuts and Seeds
Nuts and seeds are a convenient and delicious snack.
Not only do they provide fiber, but many also provide healthymono- and polyunsaturated fats.
Consider these nuts and seeds with fiber:
23.
Whole Grains
Whole grain products can be hearty and helpful as a high-fiber snack.
Starchy, high-carb packaged snacks like chips and pretzels are also often high in fat and sodium.
Store-bought smoothies and most granola bars are often high in sugar.
Take the time to read labels.
Or, better yet, make snacks at home so you know what you’re eating.
Fiber Recommendations
To get the full benefits of fiber, you must eat enough.
“Functional fiber” is a term for fiber added to food or available in supplements.
It’s generally better to get your nutrition from food rather than supplements.
If you doincrease fiber, do it gradually so your digestive system can adjust.
Otherwise, you might initiate the risk ofbloating, gas, or constipation.
In the long run, however, increasing fiber can be a significant step toward good health.
Fiber supplements are recommended when you cannot get enough fiber from food.
However, they do not have the overall health benefits that fiber-rich foods do.
A range of plant-based, easy-to-make snacks can increase your daily fiber intake.
National Institutes of Health.Health benefits of dietary fibers vary
U.S. Department of Agriculture.Food data central.
U.S. Department of Agriculture.Dietary Guidelines for Americans 2020-2025.
Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The health benefits of dietary fibre.Nutrients.
2020;12(10):3209. doi:10.3390.nu12103209
University of California San Fransciso.Why fiber is so good for you.
Lentjes MAH.The balance between food and dietary supplements in the general population.Proceedings of the Nutrition Society.
2019;78(1):97-109. doi:10.1017/S0029665118002525
