An Apple A Day Contains 20 Percent Of Your Fiber Goals
One more time for the people in the back: Some of the healthiest foods around are packed with fiber. And increasing your fiber intake has tons of benefits beyond helping you stay regular. According to Amy Shapiro, RD, founder of Real Nutrition, fiber can help to keep you full, regulate blood sugar, increase metabolism, and ward off heart disease by removing toxins and lowering cholesterol. Not bad for a single nutrient, amirite?
But how much of it should you actually eat? “A decent intake of fiber each day is approximately 25 to 35 grams, but most of us don’t get enough of this essential nutrient,” says Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of Read It Before You Eat It: Taking You from Label to Table.
Enter high-fiber snacks. Shapiro suggests eating snacks with a minimum of five grams on the label. But that’s not necessarily a hard-and-fast rule: Taub-Dix says you can also opt for snacks with lower amounts of fiber, and doctor them up with other high-fiber foods like flax or chia seeds.
Before you get too excited, Taub-Dix warns that when it comes to fiber, more isn’t always better. “Add fiber slowly to avoid intestinal gas and bloating. Fiber works best when it absorbs water, so be sure to have plenty of fluids when fueling up on fiber,” she says.
Got a tall glass of water handy? These dietitian-approved high-fiber snacks will keep you full for hours.
Shapiro’s favorite high-fiber snack is a cup of raspberries. “Pair them with a serving of Greek yogurt and you are sure to be satisfied for hours,” she says.
Per serving: 64 calories, 1 g fat (0 g saturated), 15 g carbs, 1 mg sodium, 5 g sugar, 8 g fiber, 1.5 g protein
Nature's Path
amazon.com
$30.73
For breakfast or a snack, this high-fiber cereal made of wheat, psyllium, and oat bran is a total game-changer. “Make your own trail mix by pairing it with nuts and goji berries, for a high-fiber and heart-healthy snack,” Shapiro says.
Per serving: 80 calories, 1 g fat (0 g saturated), 24 g carbs, 130 mg sodium, 6 g sugar, 13 g fiber, 3 g protein
Mary's Gone Crackers
amazon.com
Shapiro loves recommending these crackers, since they’re high in fiber and protein, and pack awesome flavor and crunch. Plus, they're made with gluten-free seeds and grains. She suggests pairing them with avocado for an additional fiber boost, or hummus for some creamy fiber-rich flavor.
Per serving: 150 calories, 7 g fat (1 g saturated), 17 g carbs, 280 mg sodium, 0 g sugar, 3 g fiber, 5 g protein
Pacific Foods
amazon.com
$41.88
Whether homemade or purchased (just look for low-sodium!), Shapiro says “a cup of vegetable soup is a great low-calorie snack that is high in fiber thanks to all the veggies. Add [a handful of] beans for an additional six grams of fiber and protein.”
Per serving: 140 calories, 0.5 g fat (0.5 g saturated), 27 g carbs, 430 mg sodium, 3 g sugar, 5 g fiber, 7 g protein
Pistachios are a great source of fiber and heart-healthy fat, according to Shapiro. “Bonus: A serving is 49 nuts, and since you have to remove the shells, they’ll keep your hands and your mouth busy,” she says.
Per serving: 120 calories, 3 g fat (0 g saturated), 18 g carbs, 95 mg sodium, 2 g sugar, 5 g fiber, 6 g protein
KIND
amazon.com
$21.56
Two chewy, tender bars per pack makes you feel like you’re eating more than you actually are. With a solid amount of fiber from grains like millet, buckwheat and amaranth, it’s no wonder Taub-Dix goes for a KIND bar every day.
Per serving: 220 calories, 8 g fat (0.5 g saturated), 33 g carbs, 30 mg sodium, 9 g sugar, 5 g fiber, 4 g protein
The Chia Co
amazon.com
Chia pudding makes for a healthy sweet treat that will keep you full, and it also contains a solid amount of omega-3 fatty acids, which boost brain health. Shapiro says “Mix with some unsweetened almond milk, add vanilla extract and cinnamon, and enjoy!”
Per serving: 169 calories, 12 g fat (7 g saturated), 8 g carbs, 40 mg sodium, 7 g sugar, 5 g fiber, 3 g protein
Perfect Keto
amazon.com
$39.99
You may not associate keto-friendly snacks with fiber, but this buttery-soft stick of goodness totally fits the bill with around a third of your recommended daily intake.
Per serving: 210 calories, 18 g fat (5 g saturated), 11 g carbs, 80 mg sodium, 1 g sugar, 9 g fiber, 11 g protein
This all-star superfood needs no introduction, but it is good to know a medium avocado provides over a third of your daily fiber intake. Suddenly, that extra guac is worth every penny.
Per serving: 227 calories, 21 g fat (3 g saturated), 12 g carbs, 11 mg sodium, 0 g sugar, 9 g fiber, 3 g protein
Enlightened
amazon.com
$19.50
Beans are notoriously high in fiber, but a plain cup isn’t exactly a convenient snack. Enter these super-crispy fava Bada Bean Bada Boom snacks, that are as fun to eat as they are to say.
Per serving: 100 calories, 3 g fat (0 g saturated), 15 g carbs, 130 mg sodium, 1 g sugar, 5 g fiber, 7 g protein
NuGo
amazon.com
$31.53
With 12 grams of fiber from chicory root, Shapiro says these dessert-esque bars will help balance your blood sugar and keep you satisfied when you’re on the go.
Per serving: 140 calories, 4 g fat (0 g saturated), 30 g carbs, 40 mg sodium, 8 g sugar, 12 g fiber, 4 g protein
ONE
amazon.com
$23.97
Reese’s pieces are great and all, but the high-sugar, low-fiber combo will leave you feeling pretty beat. Enter your new pre- and post-workout BFF that’s actually Halloween-worthy.
Per serving: 140 calories, 9 g fat (5 g saturated), 23 g carbs, 150 mg sodium, 1 g sugar, 8 g fiber, 20 g protein
Tart and tangy fiber-loaded artichokes are one of Taub-Dix’s favorites—especially when dunked in honey mustard for a boost of sweetness.
Per serving: 76 calories, 0 g fat (0 g saturated), 17 g carbs, 152 mg sodium, 2 g sugar, 9 g fiber, 5 g protein
Health Warrior
amazon.com
$15.99
This bar is one of Shapiro’s all-time favorite recommendations, and for good reason. “With only 100 calories and five grams of fiber, these small but mighty bars will keep you going without filling you up,” she says. “They’re great for before the gym or even before a meeting to prevent you from over-eating later.”
Per serving: 100 calories, 6 g fat (0.5 g saturated), 13 g carbs, 45 mg sodium, 3 g sugar, 5 g fiber, 3 g protein
Fountain of Health
fountainofhealth.us
$1.00
When Perez needs to go for something easy, she opts for hummus, especially the Fountain of Health roasted beet variety. “I like different flavored ones so it doesn’t taste too boring,” she says. To up the fiber content even more, dip cut-up raw veggies like carrots, broccoli, and cucumbers in your hummus.
Per serving: 70 calories, 5 g fat (0 g saturated), 5 g carbs, 100 mg sodium, 1 g sugar, 1 g fiber, 2 g protein
Sabra
amazon.com
$59.97
Yes, one of life’s greatest delicacies is now portable—and full of fiber and healthy fats. “Your avo toast will never be the same with this portable snack—you can carry it with you without it browning,” says Taub-Dix.
Per serving: 190 calories, 13 g fat (2.5 g saturated), 17 g carbs, 350 mg sodium, 1 g sugar, 5 g fiber, 4 g protein
There’s something incredibly comforting and satisfying about a juicy pear, whether you’re eating it raw, or baked with a dash of cinnamon on top (seriously, try it!).
Per serving: 101 calories, 0 g fat (0 g saturated), 27 g carbs, 2 mg sodium, 17 g sugar, 5.5 g fiber, 1 g protein
Fiber One
amazon.com
For a high-fiber breakfast, snack or dessert, Perez says she’s into oatmeal-based energy bars when she’s craving something sweet.
Per serving: 150 calories, 4.5 g fat (2 g saturated), 28 g carbs, 110 mg sodium, 8 g sugar, 9 g fiber, 3 g protein
Quest Nutrition
amazon.com
$19.84
The blend of protein and fiber will keep you feeling full for hours. Life hack: Try popping the cookie into the microwave for a few seconds to give it that fresh-out-of-the-bakery tenderness.
Per serving: 230 calories, 14 g fat (6 g saturated), 20 g carbs, 210 mg sodium, 2 g sugar, 10 g fiber, 16 g protein
Jack and Friends
jackandfriendsjerky.com
$8.99
Thanks to mouthwatering seasoning, spices, and a chewy texture, you’d never know this jerky in disguise is actually vegan jackfruit.
Per bag: 240 calories, 3 g fat (1 g saturated), 27 g carbs, 1410 mg sodium, 12 g sugar, 12 g fiber, 21 g protein
“I love roasting chickpeas in the oven as a quick homemade, crunchy, fiber-filled snack,” says Jessica Perez, RD. Get creative with toppings or keep it simple with a little extra virgin olive oil, sea salt, and paprika.
Per serving: 120 calories, 3 g fat (0 g saturated), 18 g carbs, 95 mg sodium, 2 g sugar, 5 g fiber, 6 g protein
Prana
amazon.ca
32.39
According to Taub-Dix, almonds have the most fiber of any nut, with six grams per ounce. Without any added salt or flavorings, these are great for snacking on plain or adding to your morning oatmeal and mid-day trail mix.
Per serving: 299 calories, 26 g fat (2 g saturated), 10 g carbs, 1 mg sodium, 2 g sugar, 6 g fiber, 11 g protein
SmartSweets
amazon.com
$32.89
Find me a better low-sugar candy that rivals the real thing. This one made of prebiotic fiber, chicory root fiber, stevia, and coconut oil, packs a day’s worth of fiber, so you probably only want to eat a few.
Per serving: 80 calories, 0 g fat (0 g saturated), 33 g carbs, 75 mg sodium, 3 g sugar, 28 g fiber, 0 g protein
Amy's
amazon.com
$49.60
Salsa is a delicious dip for chips and veggies and all, but refried beans have that extra bonus of both protein and fiber, in a delicious low-sodium bite.
Per serving: 160 calories, 3.5 g fat (0 g saturated), 24 g carbs, 210 mg sodium, 2 g sugar, 6 g fiber, 8 g protein
The nutritious fruit should be a pantry mainstay for its refreshing crunch alone. On its list of nutrients and health perks: It's loaded with fiber, in a seriously convenient package.
Per serving: 116 calories, 0 g fat (0 g saturated), 31 g carbs, 2 mg sodium, 23 g sugar, 5.5 g fiber, 0 g protein
RXBAR
amazon.com
$19.44
The simple blend of egg whites, dates, almonds, cashews, cranberries, strawberries, and raspberries makes this high-fiber snack just what the doctor ordered.
Per serving: 210 calories, 7 g fat (1 g saturated), 24 g carbs, 140 mg sodium, 15 g sugar, 5 g fiber, 12 g protein
Dr. Praeger's
amazon.com
“You’ll want to pop these carrot puffs in your mouth,” says Taub Dix. “You’ll get a mouthful of six grams of fiber per serving, and at 13 pieces per serving, you can be sure this snack will make a decent dent in your fiber for the day without adding many calories." One serving also provides 45 percent of your RDI of vitamin A. Score!
Per serving: 140 calories, 8 g fat (0.5 g saturated), 17 g carbs, 290 mg sodium, 4 g sugar, 6 g fiber, 2 g protein
Living Intention
amazon.com
This cross between healthy granola and cereal is the best way to start or end your day with heart-healthy grains like buckwheat, sorghum, and oats, all topped with a prebiotic fiber blend.
Per serving: 213 calories, 6 g fat (2 g saturated), 36 g carbs, 30 mg sodium, 10 g sugar, 7 g fiber, 5 g protein
Their pitch-black pigmentation is a sign blackberries are loaded with disease-fighting antioxidants, but it’s their incredible fiber content that takes the cake.
Per serving: 62 calories, 1 g fat (0 g saturated), 20 g carbs, 1 mg sodium, 7 g sugar, 8 g fiber, 2 g protein
Dave's Killer Bread
amazon.com
$12.12
A slice of bread isn’t exactly the most thrilling snack, but it definitely is for Taub-Dix when she pairs it with her favorite toppings, like almond butter and banana. Alternatively, this bread's hearty texture and seed-coated crust (including chia and pumpkin seeds) is a great way to upgrade your go-to veggie-filled sandwich for lunch.
Per serving: 120 calories, 2 g fat (0 g saturated), 22 g carbs, 180 mg sodium, 5 g sugar, 5 g fiber, 5 g protein
Metamucil
amazon.com
$27.89
If you’re really struggling to go to the bathroom, these delicately sweet, high-fiber wafers made with psyllium husk are a lot more palatable than powders or supplements.
Per serving: 100 calories, 4 g fat (0.5 g saturated), 17 g carbs, 20 mg sodium, 7 g sugar, 5 g fiber, 0 g protein
An Apple A Day Contains 20 Percent Of Your Fiber Goals
One more time for the people in the back: Some of the healthiest foods around are packed with fiber. And increasing your fiber intake has tons of benefits beyond helping you stay regular. According to Amy Shapiro, RD, founder of Real Nutrition, fiber can help to keep you full, regulate blood sugar, increase metabolism, and ward off heart disease by removing toxins and lowering cholesterol. Not bad for a single nutrient, amirite?
But how much of it should you actually eat? “A decent intake of fiber each day is approximately 25 to 35 grams, but most of us don’t get enough of this essential nutrient,” says Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of Read It Before You Eat It: Taking You from Label to Table.
Enter high-fiber snacks. Shapiro suggests eating snacks with a minimum of five grams on the label. But that’s not necessarily a hard-and-fast rule: Taub-Dix says you can also opt for snacks with lower amounts of fiber, and doctor them up with other high-fiber foods like flax or chia seeds.
Before you get too excited, Taub-Dix warns that when it comes to fiber, more isn’t always better. “Add fiber slowly to avoid intestinal gas and bloating. Fiber works best when it absorbs water, so be sure to have plenty of fluids when fueling up on fiber,” she says.
Got a tall glass of water handy? These dietitian-approved high-fiber snacks will keep you full for hours.
Or, I’ve got 31 other snacks that will do the trick, too.
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