25 High Fiber Snack Ideas
Getting enough dietary fiber can improve your digestion and help with your overall health as fiber has many health benefits, including reducing your risk for several chronic diseases and helping to support intestinal health and your gut microbiome.
However, more than 90% of women and 97% of men do not meet the recommendations for dietary fiber intake.
So it’s very important to eat foods that are good sources of fiber - and more specifically eat high fiber foods.
High-fiber snacks are a great way to increase your fiber intake, and they can make you feel full longer while nourishing your gut. They can also help you avoid overeating and are the perfect choice to get you to your next meal.
According to the USDA’s Dietary Guidelines for Americans, women need about 25 grams of fiber per day, while men need about 38 grams of fiber per day, so eating snacks that are good fiber sources (and have different types of fiber) can definitely help you reach that number.
So in this post, I’m sharing a roundup of snack ideas that can help you increase your fiber intake - easy and healthy snacks that have lots of fiber per serving.
25 High Fiber Snack Ideas
Trail Mix
Nuts (especially almonds) have tons of fiber, so this is a great snack for both at home and at work. You can make your own and add in chocolate chips or purchase it store bought.
Nut Butter
To piggyback off the trail mix idea, nut butter is another great nut food alternative that’s packed with soluble fiber.
Popcorn
Popcorn is another great high-fiber snack.
Granola Bars
Not all granola bars are high-fiber, but many of them are, so read the labels.
Dried Fruit
Did you know? Dried fruit contains 3.5 times the fiber per serving than fresh fruit. Just be mindful about some dried fruit since sometimes they’re coated with added sugar or maple syrup before drying.
1 Apple 1/8 Cup Nuts
177 calories
1 Apple, small - 77 calories
⅛ cup Nuts - 100 calories
1 Egg & 1/2 Avocado
189 calories
Ingredients:
1 Egg, large - 72 calories
½ Avocado, small - 116.5 calories
Instructions:
Hard boil egg
Note 1: Keep the other 1/2 of the avocado fresh by running water over it & storing it in an air-tight container in the fridge. Use the 1/2 of the avocado without the pit first
Note 2: if you prefer to use a to-go guacamole packet or 1 string cheese for easier transport, that is fine too!
1/8 Cup Almonds
105 calories
⅛ cup Almonds - 105 calories
2 Ingredient Oat Pancakes
256 calories
Ingredients:
½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Egg, large - 72 calories
2 Egg white - 34 calories
1 tsp Vanilla - 0 calories
1 Cinnamon, dash - 0 calories
Instructions:
Whisk all ingredients together in a bowl.
Spray a pan with an oil spray.
Add a small amount of mixture to pan (will make at least 6 small pancakes).
When you’re able to flip pancakes over, flip with a turner.
When pancakes are cooked through, remove from heat.
Avocado Toast
237 calories
Ingredients:
1 Bread, thick, whole wheat or whole grain, slice - 120 calories
½ Avocado, small - 116.5 calories
1 Salt, dash - 0 calories
1 Pepper, dash - 0 calories
Instructions:
Toast bread
Slice avocado, add to bread. Season with salt & pepper or everything bagel seasoning if you have it!
Gluten free? Use gluten free bread.
Savory Quinoa
296 calories
Ingredients:
½ cup Quinoa, cooked - 111 calories
½ Zucchini, medium - 16.5 calories
½ cup Tomatoes, grape - 16 calories
½ cup Carrots, baby - 22.5 calories
1 Tbsp Garlic, minced (Tbsp) - 0 calories
1 Salt, dash - 0 calories
1 Pepper, dash - 0 calories
1 Tbsp Soy sauce (Tbsp) - 0 calories
½ cup Edamame, shelled - 130 calories
Instructions:
Cook quinoa as instructed on package.
Boil edamame if cooking from frozen.
Chop vegetables into small pieces.
Spray a pan with an oil spray.
Add in all ingredients, stir fry on low heat for 7-8 minutes.
Chia Seeds and Yogurt
343 calories
Ingredients:
1 cup Strawberries, fresh - 50 calories
1 Yogurt, flavored (<15 gm sugar/ serving), 2%, Greek, single-serving container - 150 calories
2 Tbsp Chia seeds - 120 calories
¼ cup Milk, skim, non-fat - 22.5 calories
Instructions:
Combine chia seeds, greek yogurt, and milk in a mason jar & refrigerate overnight.
Add strawberries (halved or quartered) in the morning.
Adding ground flax-seed, chia seeds, or hemp seeds on top of yogurt for breakfast or a snack is a pro tip for adding more fiber to your day coming directly from a registered dietitian.
Easy Chia Seeds & Almond Milk
279 calories
Ingredients:
2 Tbsp Chia seeds - 120 calories
½ cup Almond milk - 15 calories
1 Tbsp Peanut butter (Tbsp) - 94 calories
1 cup Strawberries, fresh - 50 calories
Instructions:
Combine chia seeds and milk in a container and soak in fridge overnight.
In the morning, add peanut butter and strawberries.
Celery Sticks with 2 Tbsp Peanut Butter
196 calories
Ingredients:
2 Tbsp Peanut butter (Tbsp) - 188 calories
½ cup Celery stalks, chopped in half - 8 calories
Instructions:
Dip celery into peanut butter
Green Smoothie with Banana
252 calories
Ingredients:
1 cup Almond milk - 30 calories
½ Banana - 52.5 calories
½ cup Pineapple, frozen chunks, unsweetened - 46.5 calories
1 Tbsp Almond butter - 101 calories
1 cup Leafy greens, kale, raw - 15 calories
1 cup Leafy greens, spinach, raw - 7 calories
Instructions:
Add in all ingredients and 3-4 ice cubes to a blender
Blend
Chia Seeds with Coconut Milk and Almond Butter
470 calories
Ingredients:
1 Tbsp Chia seeds - 60 calories
1 Tbsp Shelled hemp hearts - 60 calories
3 oz Coconut milk, reduced fat (oz) - 105 calories
1 Tbsp Almond butter - 101 calories
1 tsp Stevia - 0 calories
⅛ cup Pecans (cups) - 94 calories
1 cup Strawberries, fresh - 50 calories
Instructions:
Combine coconut milk, hemp hearts, and chia seeds in a container (e.g. mason jar) and soak in fridge overnight.
In the morning, add almond butter (or your preferred nut butter), stevia (or other sugar free added sugar alternative that has zero effects on your blood sugar), pecans, and strawberries (halved or quartered).
Hummus & Veggies
161 calories
Ingredients:
1 cup Carrots, baby - 45 calories
1 cup Celery stalks, chopped in half - 16 calories
¼ cup Hummus - 100 calories
Instructions:
Dip veggies in hummus
Edamame and Guac Box
341 calories
Ingredients:
½ cup Edamame, shelled - 130 calories
1 cup Carrots, baby - 45 calories
1 cup Snap peas - 61 calories
¼ cup Guacamole - 105 calories
1 Salt, dash - 0 calories
1 Pepper, dash - 0 calories
Instructions:
Defrost or boil edamame if cooking from frozen. Season with salt & pepper.
Arrange all foods in a bento box.
Stir Fried Spinach with Chickpeas Side
162 calories
Ingredients:
4 cups Leafy greens, spinach, raw - 28 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 134 calories
1 Pepper, dash - 0 calories
1 Garlic salt, dash - 0 calories
Instructions:
Drain and rinse chickpeas.
Spray a pan with an oil spray. Stir-fry spinach and chickpeas ~1-2 minutes on low-medium heat or until spinach has wilted.
Top with seasonings.
Crunchy Roasted Chickpeas
Chickpeas are a great source of fiber, so these crunchy roasted chickpeas are the perfect snack - you can bring them with you to work, or snack on it at home.
Cereal
Tons of cereal brands are high-fiber, so you can read the labels to see which ones have the most fiber.
Chia & Hemp Crackers
If you stumble upon chia & hemp crackers, definitely get them for a high-fiber snack.
Black Bean Hummus
You can make this black bean hummus and dip your veggies in it.
Bada Bean Bada Boom
Those small crispy bean bags are perfect for a low-calorie and high-fiber snack.
Fruit Salads
Make a fruit salad with apples, pears, and bananas, for a refreshing and healthy high-fiber snack.
Whole Grain Bread
You won’t eat only bread as a snack, but you can put almond butter and apples on a piece of whole-grain toast for a sweet high-fiber snack, or avocado toast for a savory one.
Lentil Soup
If you want a warm high-fiber snack, you can make a plant based lentil soup.