What are the best high fiber snacks? Discover our top picks for easy, delicious, fiber-rich pairings to help stabilize your blood sugar and fuel your appetite.
While we hear a lot about protein, the reality is that many of us are getting more than enough. Something we’re often lacking is actually fiber.
Fiber is an essential nutrient, meaning your body can’t make it, so it’s necessary to get it from food. Fiber is important for digestive and cardiovascular health as well as supporting healthy blood sugar levels and promoting satiety to support healthy weight management.
Unfortunately, most American adults barely scrape by in the fiber department – getting maybe 15 of the 30 grams recommended (as a minimum) per day.
Fiber is only found in plants (and we’re not talking about the white flour used to make your favorite apple fritter).
Yes, you can find fiber supplements at the market, but those generally aren’t necessary. Instead, you can easily boost your fiber intake by adding more natural sources throughout your day. You might be thinking Fiber One cereal right now (which is actually on the list!), but there’s far more where that came from.
One simple way to increase your fiber intake in regular increments is by focusing on creating more high fiber snacks. Below are 13 great high fiber snacks that aren’t just tasty, but also rich in fiber and other important nutrients to fuel your health.
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1. Air-Popped Popcorn
Did you know that popcorn is a whole grain? This makes it a natural source of fiber. With 3.5g of fiber per 3-cup serving, it’s a low-calorie, filling snack that can easily boost your fiber intake without adding excessive calories.
Popcorn is surprisingly versatile, allowing seasoning options like herbs or nutritional yeast for extra flavor without added sugar or fat. This high fiber snack is filling and low calorie.
2. Chia Pudding
Chia seeds are one of the richest plant sources of fiber, packing around 10g of fiber in just 2 tablespoons. When mixed with liquid, they form a gel-like consistency, making them a perfect base for pudding. (Because of this characteristic, Lauren also likes to use chia seeds as a binding agent when baking! See our post on vegan egg alternatives).
Chia pudding provides a slow release of energy due to its high fiber content, supporting digestive health and helping keep you full.
3. Apple with Peanut Butter
Whether you like a classic Red Delicious or prefer a trendy Pink Lady, all apples are a good source of soluble fiber, particularly pectin, which helps lower cholesterol and improve digestion.
A medium apple contains about 4.4g of fiber. Pairing it with peanut butter adds some healthy fat and protein, making it a satisfying snack that keeps you full for longer.
4. Roasted Chickpeas
Chickpeas (AKA garbanzo beans) are a legume loaded with fiber, offering around 6g per half-cup. Roasting them makes for a crunchy, savory snack that’s rich in both fiber and protein, making it great for satiety. The fiber in chickpeas supports healthy digestion and helps stabilize blood sugar levels.
To make them at home, drain, rinse, and dry them before lightly coating them in olive or avocado oil and seasoning of choice, and roasting them in the oven at 400°F for 25-30 minutes. Or, you can purchase them premade at many grocery stores.
5. Carrot Sticks with Hummus
Carrots are a good source of fiber and vitamin A (an important nutrient for vision and immune health), and when paired with hummus, made from fiber-rich chickpeas, this combo offers around 4g of fiber.
This is an inexpensive, nutrient-dense snack that’s easy to prep and great for digestive health, supporting your daily fiber needs. Tired of baby carrots? Try rainbow carrots shaped with a crinkle cutter!
6. Trail Mix
Creating your own trail mix allows you to control the ingredients, ensuring it’s packed with fiber. A good mix might include fiber-rich ingredients like almonds, pistachios, walnuts, dried fruits (such as apricots or raisins), and seeds like flax or chia. Sometimes we’ll even take the opportunity to use half-eaten bags of snacks from the shelf in our homemade trail mix.
This combination can easily provide 3-5g of fiber per handful, depending on the mix, while offering healthy fats, protein, and antioxidants. It’s a portable snack that can help keep you full and energized at home, work, or play.
7. Avocado Toast on Whole Grain
Avocado toast was once the poster child for the Millennial hipster food movement, but it’s also just a simple, healthy way to get a ton of nutrients.
Avocados are a fiber powerhouse, with around 5g of fiber per half fruit (yes, we said fruit). When paired with whole-grain bread, which adds another 5g of fiber from two slices, this snack is a great way to easily boost your fiber intake. Avocado’s fiber promotes digestive health while the healthy fats support heart health.
We sometimes like to add more fiber and flavor by sprinkling on pepitas (green pumpkin seeds), nutritional yeast, thinly sliced tomatoes, and broccoli sprouts with a splash of lemon juice.
8. Berries with Greek Yogurt
Berries, like raspberries, blueberries, strawberries, and blackberries, are packed with fiber, offering about 8g per cup. When mixed with protein-rich Greek yogurt, this snack helps balance blood sugar, keeps you full, and supports a healthy gut due to its fiber content and probiotics.
If you don’t like Greek yogurt or prefer a non-dairy option, go with a soy-based yogurt to optimize your protein. If you like, consider adding granola, sliced almonds, or hemp hearts to make a little yogurt parfait.
9. Oatmeal with Ground Flaxseeds
Oatmeal is a whole grain that provides soluble fiber, particularly beta-glucan, which supports heart health and digestion. Adding 1 tablespoon of ground flaxseeds brings an extra 2g of fiber, along with omega-3 fatty acids, making it a nourishing, fiber-rich snack for gut health and heart health. We recommend ground versus whole flax seeds to optimize the absorption of nutrients.
To save yourself on added sugar, opt for plain rolled oats versus packaged pre-flavored ones. From there, flavor them yourself using berries, peanut butter, raisins, or a touch of maple syrup.
10. Edamame in Shell
Edamame, or young soybeans, are a fantastic plant-based snack loaded with fiber and protein. A half-cup serving provides around 4g of fiber, supporting digestion and helping you feel full. It’s also a good source of antioxidants and essential amino acids. You can buy these frozen, thaw them, and serve them with a little sprinkle of salt.
11. Pears with Pistachios
Pears are one of the best fruit sources of fiber, with a medium-sized pear containing about 6g. They provide both soluble and insoluble fiber, making them excellent for promoting gut health, preventing constipation, and keeping blood sugar stable.
Pair your pears with pistachios for a yummy flavor combo with a little bit of healthy fats. A 1-ounce serving of pistachios (about 49 kernels) contains approximately 3 grams of fiber.
12. High Fiber Cereal
Many cereals made from whole grains like oats, bran, and flaxseed can offer 5-10g of fiber per serving. Perhaps the most obvious example is Fiber One Cereal, which provides 18g of fiber per 2/3 cup serving. But you can also get a good dose of fiber from cereals like Kashi GO (13g fiber per serving), Kellogg’s All-Bran (12g per serving), or Post Grape-Nuts (7g fiber per serving).
Choosing a high-fiber cereal with minimal added sugars and pairing it with plant-based milk or yogurt provides a nutrient-dense, fiber-rich breakfast or snack. The fiber from whole grains promotes gut health, supports regular digestion, and helps you stay full longer. Need more? Toss some blueberries or sliced bananas on top.
13. Fiber Bars
Opting for high-fiber bars made with whole grains, seeds, nuts, and dried fruits can deliver 5-10g of fiber per serving. Look for bars with minimal added sugars and a good balance of fiber, protein, and healthy fats.
These bars are a convenient option for a quick fiber boost on the go, supporting digestion and providing sustained energy throughout the day. Some examples include:
- KIND Dark Chocolate Nuts & Sea Salt Bar – Contains about 7g of fiber per bar, with ingredients like nuts, chicory root fiber, and whole grains.
- No Cow Protein Bars – Fully plant-based snack bars that provide 14-15g each mostly from a brown rice and pea protein blend plus corn fiber.
- RXBAR Chocolate Sea Salt – Made from whole ingredients like dates, nuts, and egg whites, this bar provides around 5g of fiber per serving.
- Fiber One Bars – With varieties like Oats & Chocolate, these bars pack around 9g of fiber per bar, primarily from chicory root extract.
- Lärabar Apple Pie – Made with just a few whole food ingredients like dates and nuts, this bar provides about 4g of fiber.
We could all benefit from boosting our fiber intake. One of the easiest ways to do so is by making your between-meal snacks better sources of this essential nutrient.
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