The Best High-Fiber Snacks, According to a Registered Dietitian
These fiber-rich foods will help keep you fuller, longer.
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Have you heard about our favorite F word? No, it's not what you're thinking! We're talking about fiber, the plant-based nutrient that we all need to be getting more of. The USDA recommends that women consume at least 25 grams of fiber per day, and 38 grams per day for men. But Tanya Zuckerbrot, a registered dietitian in private practice in New York City and the Founder of the popular F-Factor Diet, says that research shows only about 5% of people meet this recommendation. "Fiber has the most incredible weight management and health benefits, as it keeps you full for hours and allows you to eat carbs and still lose weight," says Zuckerbrot. We've rounded up a few of our favorite high-fiber snacks to help you stay nice and healthy. But first, here's a little bit about the benefits of fiber and why you should be eating more of it.
Fiber is known to increase not only the weight, but also the size of your stool. Zuckerbrot also adds that, "Fiber swells in the gut, which leads to increased feelings of fullness when compared to refined carbohydrates. It's also a prebiotic that plays a fundamental role in gut health."
And soluble fiber, found in things like oat bran, nuts, beans, and lentils, is known to help lower risk of heart disease. Research suggests that soluble fiber also binds with cholesterol in your intestines which prevents it from being absorbed.
Fiber can also help slow the absorption of sugar and carbohydrates, which can lead to better glycemic control especially in people with diabetes. And high-fiber foods promote satiety and can keep you full longer than low-fiber foods. Plus, most high-fiber foods tend to be nutrient-dense (think lots of vitamins and minerals) but relatively low energy (not a lot of calories), so they can be a great weight loss tool. Just make sure you stay hydrated to help the fiber absorb in your stomach and pass through your system!
Oatmeal
Oats and oatmeal have their fiber content to thank for the slew of health benefits they provide, including improving heart health, balancing your blood sugar, and helping you manage your weight. Just half a cup of dry oats contains 4 grams of dietary fiber.
NUTRITIONIST PICK: McCann's Steel Cut Oatmeal and Purely Elizabeth Superfood Oats Cups
Hummus
This delicious spread, because of its chickpea content, is a source of dietary fiber and plant-based protein. Plus, hummus is packed with several vitamins and minerals such as folate, calcium, magnesium, and potassium. Try replacing hummus for mayo as a spread on your favorite wrap or in your turkey sandwich for lunch. I love the portion-controlled packs that are convenient and portable.
NUTRITIONIST PICK: Sabra Singles and Hope Organic Red Pepper Hummus
Avocado
Who else needs an excuse to eat more guac? An avocado a day can really keep the doctor away! Research suggests that eating avocado regularly can help lower levels of the bad LDL cholesterol. Instead of mayo, which has 0 grams of fiber, try 1/2 avocado for 5 grams of fiber in your tuna salad or on a wrap. My favorite guac snack is scooping out the yolks of hardboiled eggs and filling the whites with a 100 calorie guacamole pack instead!
NUTRITIONIST PICK: Trader Joe's Teeny Tiny Avocados and Wholly Guacamole 100 Calorie Snack Packs
Fiber Crispbread
If you're really looking to kick the fiber up a notch in your diet, fiber crispbread can be your best friend. Since these crackers are low-calorie but packed with fiber, they can help maintain your appetite and aid in digestion. If you have a gluten sensitivity or intolerance, some brands like GG crackers are making gluten-free versions of their crispbreads made with seeds.
NUTRITIONIST PICK: GG Gluten-Free Multiseed Fiber Crispbread and Besst Organic High Fiber Crackers
Chickpea Pasta
If you're looking for more protein and fiber but fewer carbs than regular pasta, look no further than chickpea pasta. This is a great way to add more nutrition, vitamins, and minerals to your favorite comfort food dish. If you're not 100% sold, try making your favorite pasta dish with half regular pasta and half chickpea pasta.
NUTRITIONIST PICK: Banza Pasta and Barilla Chickpea Rotini
Sprouted Grain Bread
Sprouted grain bread uses the whole grain and undergoes a process for sprouted grains that actually breaks down the proteins and carbohydrates in the grain, which increases vitamin content. It's a hearty type of bread with a slew of health benefits, including more fiber than traditional white refined bread. We love sprouted grain bread for our avocado toast or with tuna salad.
NUTRITIONIST PICK: Food For Life Ezekiel Bread and Silver Hills 100% Sprouted Power Bread
Legume-Based Rice
Just like our chickpea pasta pick, food companies are now turning beans into rice! You can use the same hack as doing half regular rice, have legume rice to adjust to the flavor. We love healthier and more fibrous swaps to traditional comfort foods such as pasta, bread, and rice.
NUTRITIONIST PICK: Right Rice and Trader Joe's Organic Risoni
Raspberries
All berries are packed with antioxidant polyphenols and vitamins, but raspberries really reign supreme in the fiber department. With a whopping 8 grams of fiber per cup, they make for the perfect low-calorie but nutrient-dense snack. Instead of traditional sugary jelly on a PB&J sandwich, try mashing raspberries for a natural healthy spread to pair with your peanut butter.
NUTRITIONIST PICK: Driscoll's Organic Raspberries and Driscoll's Limited Edition Sweetest Batch Raspberries
Chia & Flax Seeds
Both chia and flax seeds are good sources of fiber, vitamins, minerals, and plant-based omega-3 fatty acids. They make healthy additions to any smoothie, cereal, yogurt parfait, or pancakes. They also come in handy as a great vegan egg substitutes in baking (learn how here).
NUTRITIONIST PICK: Carrington Farms Organic Flax Chia Go-Pak and Mama Chia Organic Chia Seeds
Fruit Crisps
Even healthy eaters with the best intentions may forget about fresh fruit in the fridge. You can still meet your produce quota without worrying about shelf-life by enjoying fruit crisps or dried fruit varieties with no added sugar. Eat as a snack on their own or add to trail-mix for a fiber boost.
NUTRITIONIST PICK: RIND Superfruit Snacks and BARE Snacks
Jicama
Jicama is a staple in our house and is my absolute favorite vegetable. I like to describe the taste as a mix between a cucumber and an apple. This crunchy and juicy veggie makes the perfect low-calorie snack that's packed with a pretty impressive nutrition profile. Just one cup of jicama boasts over 6 grams of fiber. It pairs perfectly with guacamole instead of chips for even more fiber and nutrition.
NUTRITIONIST PICK: Trader Joe's Pre-cut Jicama Sticks
Popcorn
Believe it or not, popcorn is considered a whole grain and is a good source of fiber. Skip the movie theatre popcorn dripping in butter, and opt for air-popped or lightly oil-popped varieties. Pre-portioned packs are always a good idea, or you can buy a big bag of popcorn and portion it out yourself into individual baggies to have for the week.
NUTRITIONIST PICK: Boom Chicka Pop Sea Salt Popcorn and Lesser Evil Avocado-licious Popcorn
Crispy Chickpeas
Chickpeas, and legumes in general, are loaded with fiber and plant-based protein. There are so many versatile ways to enjoy chickpeas, and crispy chickpeas are a favorite in the GH Nutrition Lab. You can make them yourself or buy a pre-portioned pack at the grocery store.
NUTRITIONIST PICK: Saffron Road Crispy Chickpeas Falafel Flavor and Biena Chickpea Snacks Sea Salt
Ancient Grains
Ancient grains include foods like farro, quinoa, millet, and barley. They are far more nutritious than refined grain products like white flour and white refined crackers. Just 1/4 cup of dry farro has 7 grams of healthy dietary fiber. Quinoa is another one of our ancient grain favorites that is naturally gluten-free.
NUTRITIONIST PICK: ALDI Simply Nature Organic Quinoa and Nature's Earthly Choice Organic Italian Pearled Farro
Nuts
All nuts are loaded with fiber, but almonds in particular have about 3.5 grams of fiber per ounce which is more than most nuts. Slivered almonds pair great on top of oatmeal or yogurt, and we love them toasted on top of roasted green beans or asparagus. You can also grind almonds in a food processor and use instead of breadcrumbs for coating chicken dishes!
NUTRITIONIST PICK: Emerald 100 Calorie Almond Packs and Blue Diamond On-The-Go Lightly Salted Almond Packs
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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