The 5 Best High-Fiber Foods to Eat as Snacks

Fiber does lots of great things for your body. Just like a broom collects debris, fiber sweeps up waste, toxins and food particles, helping to move them smoothly and efficiently through your digestive tract. The result? Less constipation, fewer toxins, lower cholesterol levels and more.

Even if you’re aware of fiber’s benefits, getting the recommended daily 22 to 34 grams can sometimes seem overwhelming. We spoke to dietitians to learn the best high-fiber foods to eat at snack time. Here are their top picks. 

Health Benefits of Fiber

Fiber is one of the most effective nutrients to improve your health. Fiber is a carbohydrate found primarily in plant foods that the body cannot digest. Despite this, it plays a crucial role in maintaining digestive health. “Including more fiber in your diet can support your gut health, reduce your risk of chronic disease, and even help to stabilize your blood sugar,” says nutritionist Jamie Nadeau, RDN. “Fiber is also beneficial for supporting a healthy weight because it helps you stay fuller, longer.”

There are two types of fiber: Soluble and insoluble. Soluble fiber dissolves in water to form a gel-like substance, helping to lower blood cholesterol and glucose levels, explains Lauren Harris-Pincus, M.S., RDN, author of The Everything Easy Pre-Diabetes Cookbook. “Insoluble fiber helps to bulk up your poop and move it through your colon more quickly. Bye, bye constipation,” she says.

Because fiber keeps your digestive tract functioning regularly, it may help prevent constipation and ease symptoms of diverticulosis. A high-fiber diet may also support weight management by increasing feelings of fullness and reducing overall calorie intake. This is particularly beneficial if you want to maintain or lose weight, as fiber-rich foods are especially filling and satisfying.

Fiber may also play a role in reducing the risk of chronic diseases. Studies have shown that a high-fiber diet may lower the risk of developing heart disease, type 2 diabetes and certain types of cancer, such as colorectal cancer. By helping control blood sugar levels and lowering LDL (bad) cholesterol, fiber may also promote better heart health.

5 Best High-Fiber Foods to Eat as Snacks

Here are dietitians’ favorite high-fiber snacks to help you stay healthy and satisfied.

Chickpeas

Chickpeas are a fantastic source of dietary fiber. One cup of canned, drained chickpeas contains 16 grams of fiber (about two-thirds of the daily recommended intake for women and one-third for men). The fiber in chickpeas is primarily heart-healthy soluble fiber. “Roasted chickpeas are a fiber-rich snack that enhances butyrate production in the gut, which helps support cardiovascular health by reducing inflammation,” says Michelle Routhenstein, M.S., RD, CDCES, CDN, a dietitian specializing in preventive cardiology.

Because chickpeas are also rich in slowly-digested protein, they’re an excellent choice if you’re looking for a snack to help you feel full between meals. You can buy them pre-roasted in single-serve snack packs or make your own at home with this Crunchy Roast Chickpea recipe.

Bran Cereal

Bran cereal is one of the highest-fiber cold cereal options available. Depending on the brand, a 1-ounce serving of bran cereal can contain 6 (or more!) grams of fiber per serving. Bran is particularly high in insoluble fiber, which adds bulk to the stool and helps maintain regular bowel movements. This can be especially beneficial if constipation is an issue. While bran cereal is always a great choice, try whipping up a batch of these Banana Bran Muffins when you have a little extra time.

Raspberries

Raspberries provide 8 grams of fiber per serving. Their combination of soluble and insoluble fiber adds bulk to the stool and promotes regular bowel movements. So they’re a delicious, natural remedy for constipation. Harris-Pincus likes to pair them with plain Greek yogurt and pistachios for a filling, blood sugar-stabilizing snack.

Edamame

“The best high fiber snacks also provide other important nutrients, like protein, to maximize satiety and fullness through the day,” says Michelle Routhenstein, M.S., RD, CDCES, CDN, a dietitian specializing in preventive cardiology. Enter edamame. One cup of cooked edamame delivers a hefty 18 grams of plant protein plus 8 grams of fiber.

You can find this high-fiber snack in the produce aisle already cooked and cooled, in the freezer section in steamable bags, or in the snack aisle in roasted form.

Chia Seeds

Add fiber to your snacks with chia seeds, and you’ll also get a boost of heart-healthy omega-3 fats. “A one-ounce serving of chia seeds packs nearly 10 grams of dietary fiber,” says Mandy Tyler, RDN, CSSD, LD, a sports dietitian in San Antonio, Texas. “Chia seeds are easy to sprinkle on top of cottage cheese with fruit, a Greek yogurt parfait, or blended into an afternoon smoothie.” Chia seed pudding is another delicious, high-fiber snack you can prep in advance (for an even bigger fiber boost, add some blackberries).

Other Tips for Adding Fiber to Your Routine 

Here are more simple tips to help you easily incorporate fiber into your eating plan.

• Check the nutrition label: “When shopping, I recommend comparing the nutrition facts labels on products and choosing the item with the higher fiber content,” says Tyler.
• Swap simple carbs for complex carbs: Fiber can be easily added into your routine by swapping out simple carbohydrates for complex carbs, like quinoa, barley, chickpeas, lentils or beans, says Bishoff.
• Consider a fiber supplement: If you don’t always get enough fiber or you have IBS, a fiber supplement might help you meet your daily fiber goal and may relieve your symptoms. As always, be sure to speak with your healthcare provider before taking any supplement.
• Include fiber with each meal and snack: “You can add some berries on the side of your breakfast, a quick veggie with your dinner, or choose something whole grain for a snack,” says Nadeau. “Making conscious choices all day to eat more fiber will make a big difference in being able to meet your fiber needs.” 
• Increase water consumption: “Staying hydrated before you add fiber to your diet can help to prevent potential constipation and bloating associated with increasing your fiber intake,” says Routhenstein.

The Bottom Line

Almost all of us could use more fiber in our diets. Snacking on high-fiber foods can be a great way to work in more of this multitasking nutrient. But don’t stop there. To get the most benefits, aim to include a source of fiber in each meal and snack, swap simple carbs for complex ones, and stay hydrated. These small, conscious choices can translate to big health benefits!