10 Best High-Fiber Snacks | POPSUGAR Food

Whether you’re looking for a snack that fills you up, balances your blood sugar to make sure you don’t crash in a couple of hours, or eases the stubborn constipation that’s been dogging you — fiber’s the name of the game. High-fiber snacks can help with all this and more, making them a seriously underrated staple in your diet. In fact, you should be paying just as much attention to fiber as you do to your protein intake, even though it’s the macronutrient people tend to talk about less. With the National Institute of Health reporting that up to 95 percent of American adults and children aren’t eating enough fiber, healthy high-fiber snacks are the answer to correcting the imbalance and feeling full for longer.

Fiber works by removing excess cholesterol and controlling blood sugar levels, says functional medicine clinical nutritionist Pooja Mahtani, PharmD, MS, CNS, LDN, IFMCP. “Fiber can also aid in hormone detoxification by helping to bind to excess estrogen and carry it out of the body,” she adds. “Plus, it aids digestion by promoting regularity and preventing constipation, and it also helps you feel fuller longer.”

You don’t even need that much of it to get those benefits. Adults should aim for about 25 to 38 grams of fiber per day (or 14 grams for every 1,000 calories you eat), according to the Academy of Nutrition and Dietetics. That means a snack with just three grams of fiber per serving is considered a high-fiber snack and seriously contributes to your overall intake, Mahtani says. But even so, many Americans fall way short of this guideline.

While fiber supplements can help you fill in the gaps, eating more fiber-rich foods is relatively easy, and surprisingly satisfying. In general, fruits, vegetables, and grains are all great fiber-dense foods to add to your meals and snacks, according to the National Library of Medicine.

If you need some inspiration for your next high-fiber snack, look no further. We have plenty of ideas that not only taste good but help keep your body nourished.

Experts Featured in This Article

Pooja Mahtani, PharmD, MS, CNS, LDN, IFMCP, is a functional medicine clinical nutritionist.

Emily Tills, RD, is a registered dietitian.

Valerie Agyeman, RD, is a registered dietitian.

Alyssa Wilson, RD, MS, LD, is a registered dietitian and metabolic health coach for Signos.

Mackenzie Burgess, RDN, is a registered dietitian nutritionist and recipe developer.

Brandy Minks, RDN, CD, CNSC, is a weight-inclusive, Health at Every Size, anti-diet dietitian who is passionate about helping people heal from their eating disorders.

Dana Ellis Hunnes, PhD, MPH, RD, is an assistant professor with the Fielding School of Public Health at UCLA and Senior Dietitian at the Ronald Reagan UCLA Medical Center.