20 High Fiber Snacks That Satisfy Your Cravings
In the middle of the day when you crave some food, what do you munch on? Even though we have food to provide our body with all the nutrients it needs, we often miss out on a thing or two. To keep you up the whole day, fill you up, and help ease stubborn constipation, fiber's the king.
Fiber is essential for a healthy gut. Having a healthy gut means being free of diseases. So it is important to have foods that are rich in fiber and thus support our gut health. The following are 20 high-fiber snacks that help satisfy your cravings and promote healthy habits.
Fruits are the most fibrous and easy food one can have. No matter where you are, you can always have fruits and fulfill your cravings. Especially when the fruits are consumed with the skin (not for all), the quota of fiber intake can be fulfilled for a day.
A fruit platter is always healthy and rich in fiber. There are several types of fruits that are loaded with nutrients that you can have as a snack. The good part: it does not require much preparation time. Grab them or add some seasonings and enjoy the fruits to fulfill midday snack cravings.
Another easy snack to fulfill your cravings is popcorn. To your surprise, popcorn is full of fiber. Not only does it fulfill your craving, but it treats your tastebuds and gut health too.
Be it while binge-watching, working, or spending a leisurely day, prepare popcorn easily and munch on. It helps satisfy your cravings and increase your fiber intake too. You will not even notice how fast the bowl of popcorn has emptied and there you are treating good bacteria in the gut. Moreover, sprinkle some nutritional yeast and enhance the taste all while increasing the fiber content of the snack.
Easy to carry around and a tasty treat to the tastebuds, nuts are a rich source of protein, fats, and fiber. Especially, if it's mixed nuts, it's a bonus. Consider having mixed nuts for a perfect balance of nutrients. Also, choose the one with almonds for higher fiber content.
You can snack on the mixed nuts on their own. Even more, you can increase your nutrient intake with a granola bar. The nuts such as almonds, pistachios, and hazelnuts have the highest amount of fiber. If you do not want to have them single, grab a pack of mixed nuts with almonds for increased fiber serving.
4. Whole-Wheat Crackers
In between works, grab some whole-wheat crackers and fulfill your craving. Along with getting the snack, you are increasing your fiber intake too. In moving around the snack aisle, you will find a variety of crackers. Make sure to grab the ones with the ingredients as 'whole wheat' or 'whole grain'.
Along with that, do look for the fiber content on the packaging label. This way, you can munch on a healthy snack rich in fiber. Your body will thank you for the nutritious consumption rather than the junk foods.
5. Roasted Chickpeas
The list of high-fiber snacks continues and roasted chickpeas make it to the list too. Only a half cup of chickpeas has about 5.3 grams of fiber. It aids in reducing bloating, and cholesterol levels. Satisfy your craving while increasing your fiber intake.
Add them to a savory trail mix, or sprinkle them on a salad, roasted chickpeas help enhance the texture and boost fiber intake too. Get the roasted chickpeas from the store or make them on your own. Make sure to rinse the canned chickpeas to reduce the sodium content and make them crispy before you roast them.
6. Guacamole and Fresh Veggies
When we think of snacks, we think of chips. It being an instant snack, doesn't suffice for fiber intake. Pair the chips with guacamole with fresh veggies and make it a fibrous snack.
Made of avocado, guac is packed with fiber. Scoop in some sliced vegetables like raw bell peppers and boost the fiber content of the guac. This healthy snack helps satisfy your craving as well as increase your fiber intake. As a healthy treat for the tastebuds, it helps in maintaining a healthy digestive system too.
Slightly sweet potato-like root vegetable, jicama is high in fiber, and vitamins, and low in calories and sugar. It benefits the gut microbiome and keeps you healthy. Jicama as a snack satisfies your cravings perfectly.
Fresh and crispy jicama is filled with fiber for a healthy digestive system. Only a cup of jicama has 6 grams of fiber. Grab a raw or cooked jicama for a snack and satisfy your craving while increasing your fiber intake.
Smoothie is a fibrous food that you can snack on. Made with fruits and milk or yogurt; the fibrous foods, smoothie tops the list when it comes to having high-fiber snacks.
If you are not in the mood to chew the snack, blend the fruits and yogurt of your choice and gulp it. While satisfying your snack craving, you are keeping your gut healthy. Get the glass/bowl of smoothie wherever you go and feed in fiber to the body for healthy bowel movement.
9. Chia Seeds Pudding
An excellent source of soluble fiber, chia seeds are packed with protein, calcium, and omega-3 fatty acids. Soluble fiber in chia seeds aids in increasing the feelings of fullness and helps balance the blood sugar levels.
Fibrous chia seeds can be consumed as a snack by making a pudding in yogurt. Keep yourself more satiated with one tablespoon of chia seeds. You can also consume it by making it one of the ingredients in granola, making the snack highly fibrous. Furthermore, you can add it to yogurt and consume it with blueberries and silvered almonds.
Fruits are the powerhouse of antioxidants and fiber. Among them, blueberries are one of the tastiest and most fibrous fruits. Blueberries are rich in plant-based compounds like antioxidants and fiber.
Blueberries are rich in insoluble fiber that aids in bowel regularity. You can munch on blueberries and satisfy your cravings while gaining health benefits. Blueberries can be consumed in various ways to boost the fiber intake. You can have them alone or add them to yogurt, cereal, and smoothies.
11. Lentil Salad
Salads are high in fiber and keep you full for a longer time. The vegetable salads that you can easily prepare are high in fiber and so is lentil salad. Lentils are a source of fiber, and other ingredients such as carrots, herbs, and nuts that you can use in dressing lentil salad are equally fibrous.
Cook the lentils, especially the brown, black, and green ones for this salad. Prepare the vinaigrette and combine it with lentil salad. You can consume it for a week when refrigerated and feed the good bacteria in the gut with fiber. Prepare once and munch on this healthy snack to satisfy your craving.
12. Chickpea Salad
When it comes to having salad, it's always healthy and fibrous. Made with veggies, chickpeas, and lemon drizzles, chickpea salad serves as a fibrous snack.
Chickpeas itself is already high in dietary fiber. Tossing it with veggies makes the food perfect for a snack at any time of the day. Fulfill your cravings by adding the seasoning of your choice all while keeping the gut health happy. While you munch on this salad, the good bacteria in the gut are playing with the fiber. This will keep you healthy as well as full for a longer time.
13. Chicken Salad Stuffed Avocados
Avocados are already fiber-rich fruit. Now, imagine filling it with chicken salad. Mouth-watering right? Fillings for the avocados are unlimited and chicken is one of them. On top of fiber, you are having a diet rich in protein too.
The stuffed avocados are easy to make and tasty to munch. It will leave you speechless while satisfying your craving. Snack on stuffed avocados and boost your fiber intake. It is also the best option to increase fiber intake for those who do not like having plain avocados.
14. Oatmeal Cookies
Oatmeal is already a high-fiber food. Imagine chewing on cookies made with oatmeal, dark chocolates, and nuts. Just the imagination makes it mouth-watering, doesn't it?
Easy to prepare, oatmeal cookies are healthy snacks that will satisfy your cookie cravings. With oats, whole-wheat flour, dark chocolate, and dry fruits, a sweet, high-fiber snack is ready. Be it while traveling, or working, pack this healthy snack and boost the fiber intake. A delicious treat to the tastebuds, your gut health will also thank you for the healthy snack.
15. Pumpkin Seeds
Pumpkins have multiple uses. They can be carved, roasted, or served as savory or sweet dishes. Its seeds are a great source of dietary fiber. No matter how you intend to consume the pumpkin seeds, they will help increase the fiber intake.
Snack on the pumpkin seeds straight out of the packet, or have it roasted, either way, it gives a boost to fiber intake. Not just fiber, by consuming the pumpkin seeds, you are feeding in other various nutrients essential to the body. Pumpkin seeds have anti-inflammatory properties too.
16. Apple Chips
Rather than starchy, unhealthy chips, try apple chips. Apple is a fiber-rich fruit. Having the fiber-rich apple chips as snacks will benefit your gut health while fulfilling your cravings.
For crispier, tastier apple chips, pick the apple that's on the crispier side. Apples such as Granny Smith, Pink Lady, or Honeycrisp are crispier ones. These will crisp up in the air fryer easily in comparatively less time than in the oven. Sprinkle some cinnamon to enhance the taste. Cure your midday craving with the apple chips and feed in fiber for healthy functioning of the body.
Edamame is another food that you can easily snack on. It's rich in healthy fiber that benefits our gut and bowel movements. You can boil or roast the edamame and enjoy it as a snack. Not just fiber, edamame is a good source of protein, vitamins, and antioxidants. So, while you are getting your cravings fulfilled, you are munching on the nutrients too.
Rather than the unhealthy potato chips, edamame is way more fun to snack on. Easier to make and healthier to eat, edamame will keep you full for a longer time. This resists overeating, helping you manage a healthy weight.
All fruits and berries are packed with vitamins and antioxidant polyphenols. However, raspberries come on top of the list when it comes to fiber content.
Easy to have as a snack, raspberries will treat your tastebuds and feed good bacteria in the gut. You can just wash them and snack on them straight out of hand or make a smoothie and enjoy it. Fulfill your craving in a healthy way. You can even add them to your cereal bowl and boost the fiber intake. Grab raspberries and snack on fibrous food.
19. Green Peas
Green peas, are small in size but are highly nutritious. High in protein and fiber, green peas make a perfect snack. One can stir fry or roast the green peas and have them as a snack.
Roast the green peas and sprinkle the desired seasonings to satisfy the midday cravings. As you snack on, fiber is being fed to good bacteria in the gut, helping ease the digestive process. Get it on the go from the market or prepare it yourselves and snack on despite the place and time. Fiber-rich peas for a healthy gut and healthy life.
20. Lentil Soup
Last but not least, lentil soup is a fiber-rich food that you can have as a snack to beat the winter chills. It not only warms up your body in winter, it feeds in good bacteria in the gut with the fiber. On top, you are getting your cravings satisfied too.
Along with being high in fiber, lentil soup serves our body with protein, carbs, fats, and many more nutrients. This keeps us full for a longer time, minimizing overeating. Shoo away the cold, and warm up your body with lentil soup this winter all while keeping your gut health intact.
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