Add More Fiber to Your Diet with These High-Fiber Snack Ideas
A Healthier Michigan
| 3 min read
Medically reviewed by Shanthi Appelo, MS, RD
Fiber is an essential element to a healthy diet.
The recommended amount of daily fiber is between 25 and 38 grams, but most Americans eat only 10-15 grams daily. A diet high in fiber can help reduce the risk of chronic diseases and help you to feel fuller for longer and more energized compared to refined carbohydrates. Fiber can also help to keep blood sugar levels stable and cholesterol levels down.
How to increase your fiber intake through snacks
Americans use snacking to round out their diet, with most adults in the U.S. eating one to three snacks a day. Snacks make up around 20% of caloric intake, according to a 2023 study in Nutrients. While snacking can be healthy, the prevalence and availability of ultra-processed foods and fast foods causes many Americans to snack on foods that are unhealthy and lack nutrients. However, when snacking is practiced with health in mind and includes are nutritious, it can help prevent overeating at meals and improve overall diet.
Healthy High-Fiber Snacks to Try
Here are some ways to increase fiber intake with healthy high-fiber snacks and swaps for classic snack foods.
Veggie sticks and hummus
This can help to replace fatty, ultra-processed chips and dips and are easily transportable. Get your favorite crunchy veggies such as raw broccoli, carrots, bell peppers or celery and use the hummus as a dip for the veggies. This snack is high in fiber from the veggies, and the hummus provides more than 3 grams of fiber in just ¼ cup, as well as healthy fats and proteins.
Homemade trail mixes
Homemade trail mix gives you the opportunity to create a mix perfectly suited to your tastes and dietary needs. This can replace snack mixes or heavily salted, ultra-processed snack crackers and candy bars. Many elements of trail mixes are high in fiber, like nuts, seeds, granola and dried fruit. This can also help you avoid prepared trail mixes full of too many candies or chocolates. If you want to add some chocolate to your trail mix, dark chocolate chunks are a good option that include fiber.
Fresh fruit
Fresh fruit may be the classic healthy high-fiber snack. Pack yourself a serving of fresh berries, apples, bananas or other favorite fruits. Remember to leave peels on to get the full fiber benefits of fruit. Raspberries are the highest fiber fruit with 8 grams of fiber in just a cup, compared to around 4 grams a cup for apples and bananas. Fruit is tasty, nutritious and high in fiber, but is also easy to eat with little fuss whenever you need a snack. Fresh fruit can be helpful when you’re craving a sweet treat.
High-Fiber Smoothies
If you’re looking for a snack you can drink or want a cool refreshing pick-me-up, a smoothie with ingredients high in fiber can help. You can add fresh fruits that have fiber or vegetables and leafy greens with classic base ingredients like milk, nut butter and yogurt. Check out this Inflammation Busting Smoothie that is high in fiber and in flavor.
By seeking out snacks that are nutritious and high in fiber, you can turn snacking from an unhealthy bad habit into a nutritious way to increase your fiber intake. You may find yourself able to focus better after eating these snacks and able to avoid overeating or giving in to cravings for unhealthy foods later in the day. Snacking can be a healthy, beneficial element of a healthy diet when done properly.
