Dietary fiber is a crucial nutrient that supports digestive health, helps regulate blood sugar, and promotes a feeling of fullness, which can be beneficial for weight management. While cooking and meal prepping are excellent for adding fiber, sometimes life calls for a quick, store-bought solution. Fortunately, a growing number of packaged products and convenient whole foods make increasing your fiber intake easy, no matter how busy you are.
Packaged High-Fibre Snacks
When time is short, these pre-made snacks offer a simple and effective way to get your fiber fix.
- Hippeas Organic Chickpea Snacks: These light, crunchy puffs are a popular alternative to traditional chips. Made from chickpeas, they deliver a good amount of plant-based fiber and protein in a flavorful package.
- That's It Fruit Bars: With a minimalist ingredient list featuring only fruit, these bars are a clean and naturally sweet option. The concentrated fruit provides a substantial dose of fiber without any added sugars.
- Sabra Snackers: This popular choice pairs a small cup of classic hummus with pretzels, offering a satisfying combination of fiber and protein from chickpeas. Many find this an ideal grab-and-go option for a savory craving.
- The Only Bean Crunchy Roasted Edamame: For a serious protein and fiber boost with a satisfying crunch, roasted edamame is an excellent choice. The Only Bean brand offers convenient snack-sized packs in various flavors.
- Simple Mills Organic Seed Flour Crackers: These crackers are made from a blend of sunflower, flax, and pumpkin seeds, giving them a wholesome nutrient profile. Paired with hummus or avocado, they become a high-fiber mini-meal.
Naturally High-Fibre Convenience Foods
Sometimes the best options are the simplest. These whole foods are readily available and require minimal to zero preparation.
- Nuts and Seeds: A handful of almonds, pistachios, or walnuts is an easy and effective way to increase fiber, healthy fats, and protein. Consider pumpkin or sunflower seeds for a different texture and nutritional profile.
- Popcorn: Air-popped popcorn is a whole-grain snack that is high in fiber and relatively low in calories, making it a great choice for satisfying cravings for a large-volume snack.
- Dried Fruit: Options like prunes and dried apricots are packed with fiber, though their sugar content is also concentrated, so portion control is key. They are especially useful for their digestive benefits.
- Fresh Fruit: Certain fruits, like berries, pears, and apples, are particularly high in fiber. A cup of raspberries, for instance, contains about 8 grams of fiber. Apples with the skin on also provide an excellent boost.
- Avocado: A medium avocado offers around 10 grams of fiber, along with healthy fats. A simple snack can be scooping it straight from the peel with a little salt or using it on whole-grain crackers.
Tips for Selecting High-Fibre Snacks
With so many options, here's how to make the best choice for your health goals.
- Check the Label: Look for snacks that contain at least 3 grams of fiber per serving. Be mindful of the sugar content, as some packaged snacks load up on sugar to enhance flavor.
- Prioritize Whole Ingredients: Read the ingredient list. The best snacks often have short, recognizable ingredient lists. When buying whole grains, ensure 'whole grain' is listed first.
- Combine for Satiety: For a more satisfying snack that prevents hunger pangs, pair fiber with a protein source. For example, add nut butter to an apple or mix seeds into Greek yogurt.
- Rotate Your Choices: Eating a variety of fibrous foods helps ensure you get a broad spectrum of nutrients and prevents dietary boredom. Don't be afraid to try new legumes, fruits, and seeds.
Comparison of High-Fibre Snacks
| Snack Type | Fiber (Approx. per serving) | Benefits | Considerations |
|---|---|---|---|
| Roasted Chickpeas (Packaged) | 6-8g per 1/2 cup | Crunchy texture, high protein, savory flavor. | Can be high in sodium depending on brand. |
| Air-Popped Popcorn (3 cups) | 5.8g | Low calorie, whole grain, large portion size. | Avoid high-fat or sugary varieties. |
| Hummus and Pretzels (Snackers) | 7g per serving | Good balance of fiber and protein, convenient. | Check sodium and pretzel ingredient quality. |
| That's It Fruit Bars (1 bar) | 3-4g | All-natural fruit ingredients, no added sugar. | High in natural sugars, so best for smaller portions. |
| Almonds (1 oz) | 3.5g | Excellent source of healthy fats, portable. | Calorie-dense, requires portion control. |
| Edamame (1 cup, shelled) | 8g | High in fiber and complete protein, versatile. | Best served warm or roasted for snacking. |
Conclusion
Making high-fiber snacks a priority can dramatically improve your daily nutrition without requiring extensive effort. Whether you grab a pre-packaged option like roasted edamame or stick to simple whole foods like apples and nuts, the choices are plentiful. By prioritizing snacks with a high-fiber content and low added sugar, you can keep yourself full, regulate your digestion, and feel good about your food choices. Read more about the benefits of dietary fiber at Mayo Clinic
Easy, High-Fibre Snack List
Here is a quick reference list of easy, high-fiber snacks to pick up on your next grocery trip:
- Snack Packs: Single-serving hummus with veggies or pretzels.
- Nuts and Seeds: Raw or roasted almonds, pistachios, or pumpkin seeds.
- Dried Fruits: Prunes, figs, or dried apricots (in moderation).
- Fresh Fruits: Raspberries, blackberries, pears, or apples.
- Whole Grains: Air-popped popcorn or whole-grain crackers like Simple Mills.
- Legumes: Dry-roasted edamame or chickpea snacks.
- Yogurt with Toppings: Plain Greek yogurt with berries and chia seeds.
Making small, deliberate choices at the store can have a big impact on your overall health and well-being.
