When you’re in the mood for a snack, try one of these delicious and high-fiber options. They will support gut and heart health as well as make you feel full and content.
There are several health benefits of fiber for your body. Similar to how a broom gathers dirt, fiber gathers waste, poisons, and food particles, facilitating their easy and effective passage through your digestive system. What was the outcome? reduced cholesterol, less pollutants, less constipation, and more.The 12th Institutes of Health. Fiber.
Even if you are aware of the health advantages of fiber, it can occasionally seem daunting to consume the necessary 22 to 34 grams per day.3. To find out the finest high-fiber snacks, we chatted with dietitians. Below are their top selections.
Fiber’s Health Benefits
One of the best nutrients for enhancing your health is fiber. Fiber is an indigestible kind of carbohydrate that is naturally present in plants. In spite of this, it is essential for preserving gut health. According to dietitian Jamie Nadeau, RDN, “eating more fiber can support your gut health, reduce your risk of chronic disease, and even help to stabilize your blood sugar.” As fiber makes you feel fuller for longer, it is also helpful in maintaining a healthy weight.
Soluble and insoluble fibers are the two different kinds. In order to help lower blood cholesterol and glucose levels, soluble fiber dissolves in water to form a gel-like substance, according to Lauren Harris-Pincus, M.S., RDN, author of The Everything Easy Pre-Diabetes Cookbook. “Insoluble fiber facilitates the faster passage of your feces through your colon by giving it greater volume. Constipation, bye-bye, she declares.
Fibre helps keep your digestive system running normally, which may help reduce diverticulosis symptoms and prevent constipation. Because a high-fiber diet promotes fullness and lowers total calorie intake, it may also help with weight management. This is especially helpful if you’re trying to maintain or reduce weight because foods high in fiber are very fulfilling and full.2.
Additionally, fiber might help lower the chance of developing chronic illnesses. A high-fiber diet has been linked to a decreased risk of heart disease, type 2 diabetes, and several cancers, including colon cancer, according to studies. Fiber may also assist improve heart health by decreasing LDL (bad) cholesterol and stabilizing blood sugar levels.3.
The Top 5 High-Fiber Foods for Snacks
These are the top high-fiber snacks recommended by nutritionists to keep you full and healthy.
Garbanzo beans
One excellent source of dietary fiber is chickpeas. 16 grams of fiber, or around two-thirds of the daily need for women and one-third for males, are found in one cup of canned, drained chickpeas.4 The majority of the soluble fiber in chickpeas is heart-healthy fiber. Preventive cardiology specialist Michelle Routhenstein, M.S., RD, CDCES, CDN, explains, “Roasted chickpeas are a fiber-rich snack that enhances butyrate production in the gut, which helps support cardiovascular health by reducing inflammation.”
Chickpeas are a great option for a snack to keep you feeling full in between meals because they are also high in slowly digesting protein. You can either create your own at home using this Crunchy Roast Chickpea recipe or purchase them pre-roasted in single-serve snack boxes.
Cereal Bran
One of the cold cereal options with the highest fiber content is bran cereal. A 1-ounce portion of bran cereal may include 6 (or more!) grams of fiber, depending on the brand.5 Department of Agriculture, United States. Central Food Data. Bran flakes, cereal, just plain.
Because of its high content of insoluble fiber, bran helps to maintain regular bowel movements by giving the stool more volume. If you have a problem with constipation, this can be very helpful.2. Bran cereal is usually a fantastic option, but if you have a little more time, consider making these Banana Bran Muffins.
Raspberries
A cup of raspberries contains 8 grams of fiber.Six Their blend of soluble and insoluble fiber encourages regular bowel motions and gives the stool more volume. They are therefore a tasty, all-natural cure for constipation. Harris-Pincus enjoys eating them as a satisfying, blood-sugar-stabilizing snack when combined with pistachios and plain Greek yogurt.
Edame
To maximize satiety and fullness throughout the day, the best high-fiber snacks also provide other important nutrients, like protein,” claims Routhenstein. Let us introduce edamame. Eight grams of fiber and a substantial 18 grams of plant protein may be found in one cup of cooked edamame.7.1
This high-fiber snack can be found in the snack aisle in roasted form, in the freezer department in steamable bags, or previously cooked and cooled in the produce aisle.
Chia Seeds
Chia seeds are a great way to incorporate fiber and heart-healthy omega-3 fats into your snacks. “An ounce of chia seeds contains almost 10 grams of dietary fiber,” explains San Antonio sports dietitian Mandy Tyler, RDN, CSSD, LD. “Adding chia seeds to cottage cheese with fruit, Greek yogurt parfaits, or blending them into afternoon smoothies is a simple and tasty recipe.” Another tasty high-fiber snack that you can prepare ahead of time is chia seed pudding (add some blackberries for an even greater fiber boost).
More Advice on Including Fiber in Your Daily Routine
Here are some additional straightforward suggestions to make adding fiber to your diet easier.
Examine the dietary information:
Tyler advises customers to compare the Nutrition Facts labels on items before making a purchase and select the one with the highest fiber content.
Replace simple carbohydrates with complex ones:
According to Bishoff, you can incorporate fiber into your diet by replacing simple carbohydrates with complex ones like quinoa, barley, chickpeas, lentils, or beans.
Think about taking a fiber supplement:
If you suffer from IBS or don’t always receive enough fiber in your diet, this could help you reach your daily fiber target and potentially ease your symptoms. As usual, before using any supplements, make sure to see your physician.
Make sure to include fiber in all of your meals and snacks:
According to Nadeau, you can have whole-grain snacks or add some berries to your breakfast or dinner. “You can significantly improve your ability to meet your fiber needs by making deliberate dietary choices throughout the day to eat more fiber.”
Up your water intake:
According to Routhenstein, “you can help prevent potential constipation and bloating associated with increasing your fiber intake by staying hydrated before you add fiber to your diet.”
The Final Word
We could all benefit consuming more fiber in our diets. Eating high-fiber snacks can be an excellent method to consume more of this versatile nutrient. Don’t stop there, though. Aim for a source of fiber at every meal and snack, replace simple carbohydrates with complex ones, and drink enough of water to reap the maximum benefits. Small yet thoughtful decisions like these can have a major impact on your health!
