Do you ever eat a snack and end up hungrier than you were before? The secret to finding an actually-satisfying snack could be choosing one with lots of fibre.
Fibre is an essential nutrient and does a lot for the body, says functional medicine clinical nutritionist Pooja Mahtani, PharmD, MS, CNS, LDN, IFMCP. For example, fibre helps remove excess cholesterol and control blood sugar levels, she says. "Fibre can also aid in hormone detoxification by helping to bind to excess estrogen and carry it out of the body," Mahtani adds. "Plus, it aids digestion by promoting regularity and preventing constipation, and it also helps you feel fuller longer."
Adults should aim for 25-38 grams of fibre per day (or 14 grams for every 1,000 calories you eat), according to the Academy of Nutrition and Dietetics. However, many Americans fall way short of this guideline.
Luckily, there's a simple way to get more fibre: eat more fibre-rich foods. In general, fruits, vegetables, and grains are all great fibre-dense foods to add to your meals and snacks, according to the National Library of Medicine — but that's a pretty wide umbrella. If you need help pinpointing some high-fibre snacks, we have plenty of ideas that not only taste good but ensure that you get enough of this satiating nutrient. Mahtani advises aiming for at least three grams of fibre per serving to consider a snack "high-fibre" and give it staying power.
Keep reading for some high-fibre snack ideas, so you can start including them in your pantry, fridge, and lunch box.
Crispy baked artichokes are the perfect standalone snack or addition to a salad — and are bursting with fibre, says Emily Tills, RD. "Artichokes are an excellent source of insoluble fibre, with seven grams of fibre per artichoke," she says, or about nine grams of fibre per one cup of artichokes, according to the FDA.
To make this high-fibre snack for yourself, Tills recommends grabbing some canned and quartered artichoke hearts. Rinse and try them with a towel, toss in olive oil, garlic, salt, and pepper, and then air fry for ten minutes at 370 degrees. "Make them ahead of time and munch on them with lunch or as your snack all week," she says.
Chia seeds are dense in protein, calcium, and omega-3 fatty acids, according to the Harvard T. H. Chan School of Public Health. However, these seeds are also rich in fibre, according to Tills. "Chia seeds are an excellent source of soluble fibre, which is the best fibre for aiding in fullness and helping with balancing blood sugars," she says. "One tablespoon of chia seeds provides four grams of fibre which help to keep you fuller for longer and more satiated. They can be added to yoghurt or as an ingredient in granola to increase the fibre."
If you're looking for a high-fibre chia-seed snack, Tills suggests trying your hand at her yoghurt chia seed pudding recipe which is a protein and fibre powerhouse.
"Blueberries are rich in plant compounds like antioxidants and fibre," says Valerie Agyeman, RD. "Even better is that the bulk of the fibre found in blueberries is insoluble, which helps with bowel regularity." To take advantage of blueberries as a high-fibre snack, Agyeman suggests enjoying them alone or as an addition to yoghurt, cereal, and smoothies.
You may not know it, but popped popcorn is actually chock full of fibre, explains Agyeman. "In fact, the fibre in popcorn is insoluble fibre, which is the bulking fibre that helps keep your bowels moving regularly," she says. Just three cups of popcorn contain four grams of fibre.
To give your popcorn some flavour, consider a sprinkle of nutritional yeast on top. Nutritional yeast not only delivers a nutty taste but also boosts the fibre content of your snack, according to Wilson. "Two tablespoons of nutritional yeast can provide around four to five grams of fibre, which is about 20 percent of your recommended daily intake," she adds.
You may know nuts as an excellent protein or fat source, but they're also packed with fibre, says Mahtani. "Mixed nuts offer the perfect balance of protein, healthy fats, and fibre, which will help keep your blood sugar levels steady between meals," Mahtani explains. "I would opt for almonds, pistachios, and hazelnuts because these nuts contain the highest amount of fibre."
You can eat mixed nuts on their own, as part of trail mix, or in a granola bar. For a simple high-fibre snack, Mahtani recommends eating a small handful (one ounce) of mixed nuts. "This serving size provides about two to three grams of fibre, depending on the type of nut," she adds. "When reaching for a packet of mixed nuts, always choose one with almonds because this nut has the amount of fibre per serving size."
This snack idea is perfect for when those sweet cravings strike. It's powered by avocado, a fruit that contains tons of fibre (about nine grams per avocado) and heart-healthy unsaturated fats, says registered dietitian nutritionist and recipe developer Mackenzie Burgess, RDN. "To make your truffles, simply mash an avocado with a fork and roll it into a ball with the melted dark chocolate," she says. "Then, roll in toppings like freeze-dried strawberries, shredded coconut, cocoa powder, or chopped nuts."
Whole wheat crackers can be a yummy snack — especially when paired with some cottage cheese, a little bit of hummus, or a dollop of nut butter, says Brandy Minks, RDN, CD, CNSC. However, crackers can also be a great way to sneak in some fibre at snack time. Minks says one serving of crackers (around one handful or one flat hand) can contain anywhere from two to five grams of fibre per serving, depending on the brand.
That said, a quick glance at the snack aisle proves there are a lot of cracker choices. To determine whether your crackers are whole wheat, Minks suggests specifically looking for the words "whole wheat" or "whole grain" in the ingredient list, and checking the amount of fibre listed in the nutritional facts.
Whether you add them to a savory trail mix or sprinkle them on top of a garden salad for texture, roasted chickpeas are a great high-fibre snack, says Tills. "A 1/2 cup of chickpeas has about 5.3 grams of fibre, which can help reduce bloating and lower cholesterol levels," she says.
To make this snack yourself, you'll need some canned chickpeas, olive oil, and spices for seasoning. Pro tip: Be sure to rinse your beans thoroughly before roasting them so they get crispy in the oven. Plus, "rinsing your chickpeas helps to reduce 40 percent of the sodium," Tills adds. "After rinsing your chickpeas, drizzle two tablespoons of olive oil (and sprinkle on your favourite seasonings) on top and roast them in an air fryer at 400 degrees for 15 to 20 minutes, tossing them in the basket every five minutes." Toss them in cinnamon for a sweeter flavour, or cumin and za'atar for a spicier option.
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9Fresh Veggies and Guacamole
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Chips and guac may be your favourite side at Chipotle, but if you're after a high-fibre snack, consider pairing your guacamole with fresh veggies. The guac itself packs a fibre punch: "After all, one whole avocado contains six grams of fibre per serving," says Alyssa Wilson, RD, MS, LD. But to boost the fibre content of your snack even further, scoop with veggie slices such as raw bell peppers. "Red peppers contain 2.5 grams of fibre plus vitamins, minerals, and antioxidants," Wilson adds. "Bellpeppers are also a great source of vitamins A, C, E, B6, K1, potassium, and folate."
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10Jicama and Hummus
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If you're looking for a high-fibre snack that offers a crunch, look no further. Crisp, fresh jicama is the perfect vessel for creamy hummus — and both are filled with satiating fibre. "One cup of jicama has six grams of fibre and two tablespoons of hummus has two to three grams of fibre," says Dana Ellis Hunnes, PhD, MPH, RD.
