- Less than half of U.S. adults meet the daily fiber recommendations.
- Eating fiber-rich snacks can be a convenient and simple way to help you reach your fiber goals.
- From air-popped popcorn to yogurt with berries, there are plenty of fiber-rich snacks to enjoy.
If there’s an unsung hero in nutrition, it’s fiber. Often dubbed a dietitian’s favorite F-word, fiber delivers big benefits. Though technically a carbohydrate, it isn’t digested like other carbs. “Fiber helps steady energy by slowing how quickly carbohydrates are broken down and absorbed,” says Drew Hemler, M.Sc., RD, CDN, FAND. “Instead of a quick spike and crash in blood sugar, you get a gradual release of energy that helps you stay alert and satisfied between meals.” Thanks to this, fiber supports metabolic health, including obesity and diabetes prevention, and promotes gut, heart and neurological health.,
Still, fewer than half of Americans meet the recommended 25 to 34 grams of fiber per day—making it a nutrient of public health concern. The good news? Boosting your fiber intake doesn’t require an overhaul; simply adding fiber-rich snacks can help you close the gap.
Read on to discover eight dietitian-approved snacks that pack 4 or more grams of fiber per serving to help you reach your fiber goals.
1. Air-Popped Popcorn with Nutritional Yeast
Popcorn fans, we’ve got good news! As a whole grain, popcorn naturally fits the bill as a dietitian-approved, fiber-rich snack. In fact, a 3-cup serving of air-popped popcorn provides about 4 grams of fiber, making it a solid source.
Lauren Manaker, M.S., RDN, LD, suggests tossing it with a tablespoon of nutritional yeast, which adds another gram of fiber and over 300% of the Daily Value for vitamin B12. “This combo is crunchy, savory and hits the mark on nutrition with a source of fiber, protein and a boost of B12 from the nutritional yeast.”
2. Prunes with Nut Butter (PB&J Style)
Who doesn’t love a classic like peanut butter and jelly? But this time we’re upgrading it with prunes to benefit bone and gut health. “Sweet, chewy and creamy, this snack is a source of fiber, healthy fats and bone-supporting nutrients like boron and vitamin K from the prunes,” says Manaker. Prunes also provide about 3 grams of fiber per four to five pieces.
Spread a tablespoon of peanut butter—or your favorite nut butter—onto four or five prunes. The nut butter adds another gram of fiber, bringing the snack to about 4 grams total.,
Have a peanut allergy or not into prunes? Hemler suggests swapping in pitted dates with almond butter. Two pitted dates offer 3 grams of fiber, and a tablespoon of almond butter adds just under 2 grams., “This combo also provides potassium, magnesium and healthy fats.”
3. Avocado Toast & Hemp Seeds on Whole-Grain Bread
The avocado toast trend is here to stay—and both Manaker and Hemler are on board. Pair a slice of whole-grain bread with one-third of a mashed avocado and a tablespoon of hemp seeds for an easy snack upgrade, says Hemler. Together, this delivers about 6 grams of fiber.,, You’ll also get healthy fats and protein to help keep you full longer.
Manaker encourages clients to get creative with their own spin on avocado toast by adding their favorite seasonings like chile flakes, everything bagel seasoning or black pepper.
4. Pear with Ricotta & Walnuts
Feeling fancy? Hemler has you covered with this restaurant-worthy snack that comes together in five minutes or less. The best part? It delivers fiber along with calcium, protein and heart-healthy omega-3s.
Simply dice a pear and serve it with some ricotta cheese and chopped walnuts. Add a sprinkle of cinnamon and a drizzle of honey for extra flavor. Together, the pear and walnuts provide around 7 grams of fiber.,
5. Whole-Grain Crackers with Hummus & Cucumbers
Who says Lunchables are just for kids? Hemler suggests these Mediterranean-inspired crudités as a simple, effective snack. Choose a whole-grain cracker with 3 or more grams fiber in a serving, then add 2 tablespoons of hummus and a small sliced cucumber for an extra 3 grams of fiber.,, Altogether, this snack provides about 6 grams of fiber, plus protein, iron and B vitamins.
6. Black Beans & Salsa Mini Wrap
Mini meals can be a snack-time savior that delivers big on fiber. One of Hemler’s favorite snacks is a mini black bean and salsa pita pocket or wrap. This combo packs about 8.5 grams of fiber: 4 grams from the whole-grain tortilla, 4 grams from ¼ cup of smashed black beans and 0.5 grams from ¼ cup of salsa.,, It also provides protein, iron and vitamin C, making it a snack-time gem you can take on the go.
7. Strained (Greek-Style) Yogurt with Berries & Chia Seeds
Yogurt fans, hear this: Both dietitians recommend keeping this protein staple in your snack-time routine and boosting its fiber content by adding in a cup of your favorite berries and a tablespoon of chia seeds. “This is a sweet and creamy snack that’s also a source of protein and antioxidants,” says Manaker.
While strained (Greek-style) yogurt itself lacks fiber, it provides probiotics for gut health. Adding berries can up the fiber ante. For example, raspberries provide 8 grams per cup, while blueberries offer 4 grams., A tablespoon of chia seeds offers another 3 grams. Depending on the berries you choose, this delicious stack can offer 7 to 11 grams of fiber and up to 25 grams of quality protein per serving.,
8. Edamame with Sea Salt
No time? No problem! Grab a bag of frozen edamame, microwave some in a glass bowl to thaw, then sprinkle with a little sea salt and enjoy.
Manaker says this snack is packed with protein and fiber. One cup of steamed edamame provides 8 grams of filling fiber and an impressive 18.5 grams of protein. Plus, it’s rich in iron and electrolytes like potassium, magnesium and sodium, which makes it perfect for a post-workout snack.
Our Expert Take
Most Americans fall short of their daily fiber needs, but snacks offer an easy way to close the gap and curb hunger between meals. Dietitians encourage thinking outside the box: pairing convenient and fun foods like air-popped popcorn with new seasonings, or choosing mini meals such as a black bean and salsa wrap for a convenient, portable snack. With a little planning, getting more fiber can be both simple and delicious.
