Fiber is one of those behind-the-scenes superheroes. It keeps your digestion running smoothly, helps manage cholesterol levels, and lowers the risk of heart disease, diabetes and certain types of cancer. It also stabilizes blood sugar and helps you feel fuller longer.
Most of us don’t get enough fiber, but the good news is you don’t need to do a complete dietary overhaul to boost your intake. Just making a few high-fiber snack swaps can go a long way.
Here are some of our favorite fiber-packed snacks:
Store-Bought Favorites
Perfect for busy days when convenience is key.
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Lesser Evil Organic Popcorn Snack Packs – Air-popped and lightly seasoned, full of fiber and whole grains.
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Simple Mills Organic Seed Flour Crackers – Made with sunflower, flax and pumpkin seeds for added fiber and nutrients.
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Nature’s Garden Trail Mix – A blend of nuts, seeds and dried fruit for a satisfying, fiber-packed snack.
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Hippeas Chickpea Snacks – Crunchy, flavorful and loaded with fiber and plant protein.
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Lärabar Fruit & Nut Bars – Made with dates and nuts, naturally high in fiber.
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That’s It Fruit Bars – Just fruit, no added sugar and naturally high in fiber.
Natural & No-Bake Options
Fiber-rich whole foods that require zero prep.
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Berries – Raspberries, blackberries, and strawberries are fiber superstars.
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Almonds – A handful adds fiber, healthy fats, and protein.
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Avocado – Scoop with a spoon or spread on whole-grain toast.
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Edamame – Steamed or roasted, it’s a plant-based protein and fiber combo.
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Apples or Carrots with Nut Butter – Crunchy, satisfying, and fiber-boosted with almond or peanut butter.
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Pumpkin Seeds (Pepitas) – High in fiber, protein, and healthy fats—great for topping or solo snacking.
Homemade Ideas
A little prep goes a long way in boosting your fiber game.
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Greek Yogurt with Berries, Chia Seeds or Flax – A perfect combo of fiber, protein and probiotics.
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Chia Pudding – Prep the night before for a creamy, fiber-filled treat.
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No-Bake Energy Bites – Made with oats, peanut butter, honey and chia or flax seeds.
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Homemade Trail Mix – Mix almonds, walnuts, pumpkin seeds, dried cranberries and dark chocolate chunks.
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Stuffed Dates – Fill Medjool dates with almond butter or cream cheese and sprinkle with chia seeds.
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Mini Quesadillas with Beans – Use whole wheat tortillas and black beans for fiber-rich finger food.
Final Tip:
Aim for snacks that contain at least 3–5 grams of fiber per serving to help you meet the daily goal of 25–30 grams for adults. And don’t forget to drink plenty of water as fiber works best when you’re hydrated.
Happy snacking!
