Introduction
Fiber is very important for keeping your stomach healthy, controlling your weight, and giving you energy. Eating snacks with fiber helps your digestion, keeps your blood sugar steady, and makes you feel full for longer. If you’re looking for easy and healthy snacks, these 30 high fiber snacks will help your digestion and keep your energy up!
30 High Fiber Snacks
Here are 30 easy-to-make snacks that are packed with fiber, perfect for better digestion and keeping your energy levels steady throughout the day!
1. Apple with Almond Butter
This snack is easy to make and fills you up with fiber and healthy fats.
Ingredients:
- 1 apple
- 2 tablespoons almond butter
How to Make: Slice the apple and dip each piece into almond butter.
Benefits: Apples provide fiber, and almond butter adds healthy fats and protein.
2. Chia Pudding
Chia pudding is creamy and full of fiber, making it a great snack for digestion.
Ingredients:
- 3 tablespoons chia seeds
- 1 cup almond milk
- 1 teaspoon honey (optional)
How to Make: Mix chia seeds with almond milk, and leave it in the fridge overnight.
Benefits: Chia seeds are packed with fiber and healthy fats that support digestion.
3. Carrot Sticks with Hummus
This snack is crunchy, delicious, and full of fiber and healthy fats.
Ingredients:
- 1 carrot, cut into sticks
- 3 tablespoons hummus
How to Make: Cut the carrot and dip it into hummus.
Benefits: Carrots are packed with fiber, and hummus offers healthy fats and protein.
4. Popcorn
Popcorn is a low-calorie, fiber-rich snack that’s quick to prepare.
Ingredients:
- 1/4 cup popcorn kernels
- 1 teaspoon olive oil
How to Make: Pop the kernels in olive oil and sprinkle with salt.
Benefits: Cook popcorn in olive oil and add a pinch of salt.
5. Greek Yogurt with Berries
This snack combines creamy yogurt and sweet berries, giving you both fiber and protein.
Ingredients:
- 1/2 cup Greek yogurt
- 1/4 cup mixed berries
How to Make: Mix the yogurt and berries together.
Benefits: Greek yogurt is good for your stomach, and berries give you fiber.
6. Cucumber and Avocado Salad
This fresh salad is packed with fiber and good fats.
Ingredients:
- 1 cucumber, sliced
- 1/2 avocado, chopped
- 1 tablespoon olive oil
How to Make: Mix the cucumber and avocado with olive oil.
Benefits: Cucumber gives fiber, and avocado provides healthy fats and fiber.
7. Whole-Grain Crackers with Cheese
A quick snack made with whole-grain crackers for fiber and cheese for protein.
Ingredients:
- Whole-grain crackers
- Cheese slices (cheddar or mozzarella)
How to Make: Eat the cheese with crackers.
Benefits: Whole grains are full of fiber, and cheese gives protein and calcium.
8. Sweet Potato Fries
Sweet potatoes are packed with fiber and easy to make as fries.
Ingredients:
- 1 sweet potato
- 1 tablespoon olive oil
How to Make: Slice the sweet potato, drizzle olive oil on top, and bake until crispy.
Benefits: Sweet potatoes are rich in fiber and nutrients.
9. Banana with Peanut Butter
A yummy snack with fiber, healthy fats, and protein.
Ingredients:
- 1 banana
- 2 tablespoons peanut butter
How to Make: Slice the banana and dip in peanut butter.
Benefits: Bananas add fiber, while peanut butter gives healthy fats and protein.
10. Nut and Dried Fruit Mix
A combination of nuts and dried fruit that’s high in fiber and protein.
Ingredients:
- Mixed nuts
- Dried fruit (raisins, cranberries)
How to Make: Mix the dried fruit with nuts.
Benefits: Nuts give fiber and protein, while dried fruit adds extra fiber.
11. Edamame Beans
Edamame beans are a great source of fiber and protein.
Ingredients:
- 1 cup edamame beans (steamed)
How to Make: Cook the edamame by steaming and season with salt.
Benefits: Edamame has fiber and protein.
12. Avocado Toast on Whole Wheat Bread
This snack is full of fiber and healthy fats from avocado and whole-grain bread.
Ingredients:
- 1 slice whole-grain bread
- 1/2 avocado
How to Make: Mash the avocado and spread it on the bread.
Benefits: Avocados give fiber and healthy fats; whole-grain bread provides fiber.
13. Lentil Soup
Lentils are high in fiber and protein, making a filling and nutritious snack.
Ingredients:
- 1 cup cooked lentils
- 1 cup vegetable broth
- Salt and pepper
How to Make: Heat the lentils and broth, then season.
Benefits: Lentils are rich in both fiber and protein.
14. Oatmeal with Flaxseeds and Almonds
Oatmeal topped with flaxseeds and almonds gives fiber, healthy fats, and protein.
Ingredients:
- 1/2 cup rolled oats
- 1 tablespoon flaxseeds
- 1/4 cup almonds
How to Make: Cook the oats and top with flaxseeds and almonds.
Benefits: Oats and flaxseeds are high in fiber, and almonds add protein and healthy fats.
15. Peach and Cottage Cheese
A fresh snack with fiber from peaches and protein from cottage cheese.
Ingredients:
- 1 peach, sliced
- 1/2 cup cottage cheese
How to Make: Serve peach slices with cottage cheese.
Benefits: Peaches provide fiber, and cottage cheese is high in protein.
16. Chickpea Salad
Chickpeas are full of fiber and protein, making them a great snack.
Ingredients:
- 1/2 cup canned chickpeas
- 1 tablespoon olive oil
- Salt and pepper
How to Make: Mix chickpeas with olive oil and season.
Benefits: Chickpeas have fiber and protein.
17. Roasted Brussels Sprouts
These roasted Brussels sprouts are crispy, fiber-rich, and easy to prepare.
Ingredients:
- 1 cup Brussels sprouts
- 1 tablespoon olive oil
How to Make: Coat Brussels sprouts with oil and roast at 400°F for 20 minutes.
Benefits: Brussels sprouts are rich in fiber and vitamin C.
18. Black Bean Dip with Veggies
Black beans are full of fiber, and when paired with veggies, this snack is nutritious.
Ingredients:
- 1/2 cup black beans
- 1 tablespoon lime juice
How to Make: Mix mashed black beans with lime juice and enjoy with fresh veggies.
Benefits: Black beans provide plenty of fiber and protein.
19. Cabbage Slaw
This fresh salad is loaded with fiber and easy to make.
Ingredients:
- 1 cup shredded cabbage
- 1 tablespoon olive oil
- Lemon juice
How to Make: Combine cabbage with olive oil and fresh lemon juice.
Benefits: Cabbage is full of fiber and essential nutrients.
20. Almonds and Dark Chocolate
Almonds offer fiber and healthy fats, while dark chocolate provides antioxidants.
Ingredients:
- 1/4 cup almonds
- 2-3 pieces dark chocolate (70% cacao)
How to Make: Pair almonds with dark chocolate.
Benefits: Almonds give fiber, and dark chocolate offers antioxidants.
21. Pear with Walnuts
Pears are high in fiber, and walnuts add healthy fats and protein.
Ingredients:
- 1 pear
- 1/4 cup walnuts
How to Make: Slice the pear and eat with walnuts.
Benefits: Pears give fiber, and walnuts provide protein and healthy fats.
22. Cottage Cheese and Pineapple
A tasty snack with protein from cottage cheese and fiber from pineapple.
Ingredients:
- 1/2 cup cottage cheese
- 1/4 cup pineapple chunks
How to Make: Mix cottage cheese with pineapple.
Benefits: Cottage cheese is high in protein, and pineapple gives fiber and vitamin C.
23. Zucchini Chips
These crunchy chips are a nutritious snack packed with fiber.
Ingredients:
- 1 zucchini
- 1 tablespoon olive oil
How to Make: Slice zucchini thinly, drizzle with olive oil, and bake at 400°F.
Benefits: Zucchini provides plenty of fiber and vitamins.
24. Figs with Goat Cheese
Figs are high in fiber, and goat cheese adds creaminess and protein.
Ingredients:
- 3-4 fresh figs
- 2 tablespoons goat cheese
How to Make: Slice the figs and top with goat cheese.
Benefits: Figs are packed with fiber, and goat cheese contributes protein.
25. Pineapple and Chia Seeds
Pineapple adds fiber, and chia seeds contribute healthy fats and more fiber.
Ingredients:
- 1/2 cup pineapple chunks
- 1 tablespoon chia seeds
How to Make: Mix pineapple with chia seeds.
Benefits: Pineapple is high in fiber and antioxidants, while chia seeds offer fiber and omega-3s.
26. Beet Hummus with Veggies
Beets boost the fiber in hummus, and veggies add even more.
Ingredients:
- 1/2 cup roasted beets
- 2 tablespoons tahini
- 1 tablespoon olive oil
How to Make: Blend beets, tahini, and olive oil until smooth.
Benefits: Beets are rich in fiber, and tahini provides healthy fats and protein.
27. Roasted Chickpeas
Roasted chickpeas are crispy and loaded with fiber and protein.
Ingredients:
- 1 cup canned chickpeas
- 1 tablespoon olive oil
How to Make: Coat chickpeas with oil and roast at 400°F for 20 minutes.
Benefits: Chickpeas are a good source of fiber and protein.
28. Kale Chips
Kale chips are a light and fiber-rich alternative to packaged chips.
Ingredients:
- 1 bunch kale
- 1 tablespoon olive oil
How to Make: How to Make: Coat kale with oil and bake at 350°F until crunchy.
Benefits: Kale is full of fiber and loaded with antioxidants.
29. Tomato and Cucumber Skewers
Tomatoes and cucumbers make for a refreshing, fiber-packed snack.
Ingredients:
- Cherry tomatoes
- Cucumber slices
How to Make: Skewer tomatoes and cucumber slices.
Benefits: Tomatoes and cucumbers provide fiber and help with hydration
30. Peanut Butter and Celery
Celery gives you fiber, while peanut butter adds healthy fats and protein.
Ingredients:
- 1 stalk celery
- 2 tablespoons peanut butter
How to Make: Fill celery sticks with peanut butter.
Benefits: Celery provides fiber; peanut butter adds protein and healthy fats.
Frequently Asked Questions
What are high fiber snacks?
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Conclusion
These 30 healthy high fiber snacks are perfect for keeping your stomach healthy and giving you lasting energy. By adding these fiber-rich snacks to your day, you’ll support your digestion and feel better overall.
