Fiber is a key component of well-balanced nutrition, promoting digestive health and helping you feel full throughout the day, among other benefits. Adults should aim to eat 25 to 30 grams (g) of dietary fiber each day, and smart snacking can help you reach that goal. Each dietitian-approved snack below contains more than 3.5 g of fiber, the amount typically found in a small apple.
1. Pears
Fresh pears actually rival fresh apples when it comes to their fiber content. One medium pear provides about 5.5 g of fiber, plus antioxidants, potassium, and vitamin C. Bite into one whole or slice it and pair it with yogurt or nut butter.
2. Chia Seeds
Chia seeds are small but mighty when it comes to nutrition, providing an excellent balance of antioxidants, fiber, omega-3 fatty acids, and protein. Just 1 tablespoon of chia seeds contains 4 g of fiber. Make an easy chia pudding or add chia seeds to overnight oats and smoothies to boost your fiber intake.
3. Chickpeas
If you're looking for a clever way to eat more legumes, toss some chickpeas in olive oil and sea salt and pop them in the oven for a savory snack. A half-cup serving of chickpeas provides 6 g of fiber and 7.5 g of protein, plus folate, iron, phosphorus, and vitamin C.
4. Air-Popped Popcorn
At its core, popcorn is a fiber-rich whole grain, with 3 cups of popped popcorn offering nearly 6 g of fiber. Maintain its nutritional status by using butter and salt in moderation or swapping them for other seasonings like nutritional yeast and dried garlic and herbs.
5. Edamame
A half-cup of shelled edamame provides 4 g of fiber and over 9 g of plant-based protein, making it a powerhouse snack. Enjoy edamame fresh out of the pods, or roast or air fry the legumes for a satisfying crunch. You can also season them however you like.
6. Bean Chips
When you’re craving the salty crunch of a potato chip, try bean chips instead. Available from a number of food brands, these chips often feature black beans and other legumes to create a more nutrient-dense, fiber-rich snack. While nutritional information varies from product to product, many provide at least 4 g of fiber per serving.
7. Avocado
Avocado is a delicious and versatile snack option that’s loaded with antioxidants, fiber, and healthy fat. Half an avocado provides over 6 g of fiber. Eat it straight out of the peel with a little sea salt, slice it onto a piece of whole-wheat toast, or smash it into guacamole to pair with your bean chips for a snack with some real staying power.
8. Oatmeal
With 4 g of fiber and 6 g of protein per half-cup serving, oats are an excellent choice any time of day. Check out the oatmeal cups in the cereal aisle of your grocery store for an easy, grab-and-go snack that’ll keep you energized and satiated. Some oatmeal cups may have more added sugar than others, though, so read ingredient labels carefully as you shop.
9. Mixed Nuts
A requirement for any hiker’s pack, mixed nuts are full of healthy fats, protein, and fiber. Create your own medley of unsalted, dry-roasted nuts for nutrient-dense energy boost that can be mixed in advance, stored easily in your pantry, and enjoyed on the go. A 1-ounce serving of almonds alone provides 4 g of fiber.
10. Medjool Dates
When a sugar craving hits, reach for Medjool dates. This fruit is known for its naturally sweet flavor, but it’s a good source of fiber as well. Just three dates provides nearly 5 g of fiber, plus energizing carbohydrates, making them an excellent pre-workout snack. They’re a good source of potassium as well.
11. Homemade Granola Bars
One of the best ways to ensure that your granola bar snacks are loaded with fiber and light on added sugar is to make them at home. With plenty of simple recipes to choose from, it’s easy to combine your preference of oats, nuts, seeds, and dried fruits to create snacks that provide at least 4 g of fiber per serving. Plus, one pan of granola bars leaves you snack prepped for an entire week.
12. No-Bake Energy Balls
Similar to homemade granola bars, no-bake energy balls can fit any collection of your favorite fiber-rich ingredients into bite-size snacks that come together in minutes. When you toss oats, nuts or nut butters, and ground flaxseed into the mix, just two energy bites can provide more than 4 g of fiber, plus protein and healthy fats.
13. Dried Figs
While dried fruit can pack a sugary punch, dried figs in particular balance their sweetness with plenty of fiber. Five dried figs deliver over 4 g of fiber, making for a quick, efficient, and nutritious snack for busy days. Pair them with a handful of nuts for extra staying power.
14. Raspberries and Blackberries
When it comes to fresh fruit, it’s tough to beat raspberries and blackberries in terms of fiber content. One cup of raspberries contains 8 g of fiber while 1 cup of blackberries provides just over 7.5 g of fiber. When fresh berries aren’t in season, frozen options work well in smoothies and as oatmeal and yogurt toppings.
15. Green Pea Snacks
The air-puffed and baked version of this nutritious green legume makes for a crispy and satisfying on-the-go snack. Nutrition facts vary from product to product, but a 1-ounce serving typically offers around 4 g of fiber. Green pea snacks also come in a range of fun flavors and seasonings, making it easy to mix it up.
