Our bodies are like little furnaces, burning fuel (calories) throughout the day to keep us going. By lunchtime, that furnace has been burning for a good chunk of hours, and the fuel tank (your stomach) is starting to get a little empty.
That’s when your body starts sending out signals, like those familiar growls and maybe a bit of an energy dip. It’s your body’s way of saying: “Hey, time to refuel and keep this party going!” Think of these cues as your body’s way of giving you a little nudge to keep your energy levels up for the rest of the day.
You could reach for just about anything to fill you up. But the best choice is a fiber-filled snack. It will keep you full and satisfied long-term—and they’re good for your gut, too.
Why Fiber Is Important
Unlike sugars and starches, which get broken down into energy, fiber passes through our digestive system mostly intact, slowing down the rate at which our digestive system breaks down carbohydrates and converts them into glucose (blood sugar).
There are two types of fiber—soluble fiber (which dissolves in water) and insoluble fiber (which doesn’t dissolve in water). According to functional dietitian Jenna Volpe, RDN, LD, LCT, the key difference is that soluble fiber has prebiotic benefits.
“Soluble fibers get consumed and fermented by healthy probiotic microbes in our gut, which leads to increased production of beneficial substances called ‘short-chain fatty acids,’ like butyrate, which is very beneficial for our gut lining and other aspects of health,” she says. “Soluble fiber is also known to help remove the ‘bad’ cholesterol (LDL) from circulation, transporting these particles into our gut where they can get bound and eliminated.”
High-fiber snacks also help you maintain satiety, making you less likely to reach for processed, high-calorie foods. Jerry Bailey, DC, LAc, a certified nutritionist, acupuncturist, chiropractor, and functional medicine physician at Lakeside Holistic Health, explains that fiber slows down digestion, which helps stabilize blood sugar levels and prevents energy crashes that often lead to unhealthy cravings.
He recommends integrating high-fiber snacks such as fruits, vegetables, whole grain crackers, and nuts into your daily routine to nourish your body, promote better digestive health, and manage your weight more effectively. Here are 15 of the best fiber-filled snacks you can add to your meal plan.
Apple With Almond Butter
An apple paired with a serving of almond butter is a perfect example of a fiber-rich, satisfying snack. Apples are rich in soluble and insoluble fiber, providing about 4 grams per medium-sized fruit.
“This combination not only helps maintain blood sugar levels but also offers healthy fats from the almond butter, which further aids satiety,” says Dr. Bailey. “The nutrients in this snack contribute to heart health, digestion, and sustained energy levels.”
Kiwifruits With a Side of Nuts or Seeds
Kiwi packs a powerful punch of fiber, boasting 3 grams of fiber per 100 grams of fruit. Studies have shown that simply enjoying as little as two kiwis a day can help with regularity, making them a champion for those seeking a healthy solution to occasional constipation.
But the benefits don’t stop there. These little green fruits are naturally sweet, providing a delicious burst of energy, and pairing them with nuts or seeds adds an extra layer of satisfaction with a satisfying crunch.
Carrot Sticks With Hummus
This dynamic duo isn’t just delicious, but it’s also a nutritional powerhouse. Crunchy carrot sticks are loaded with insoluble fiber, keeping your digestion moving smoothly. Meanwhile, creamy hummus made from chickpeas boasts soluble fiber, which helps regulate blood sugar and keeps you feeling fuller for longer.
“This combo is not only high in fiber but also packed with essential vitamins and minerals like vitamin A, which aids in eye health, and protein, which supports muscle maintenance and repair,” adds Dr. Bailey.
Chia Seed Pudding
Made by soaking chia seeds in the milk of your choice, this pudding boasts a whopping 10 grams of fiber per two tablespoons of seeds. That’s impressive! But here’s the real magic—chia seeds are loaded with soluble fiber that keeps you feeling fuller for longer. They also aid in digestion and even help regulate blood sugar.
As an added bonus, chia seeds are champions of omega-3 fatty acids, which are essential for keeping your brain sharp and your heart healthy, notes Dr. Bailey.
Greek Yogurt With Berries
Combining Greek yogurt with berries gives you a snack that’s super flavorful, yet also rich in fiber, protein, and probiotics. Berries like raspberries, strawberries, and blueberries contribute significant fiber and antioxidants—and Greek yogurt is high in protein, which works in tandem with fiber to keep you full longer, according to Dr. Bailey. Plus, Greek yogurt is loaded with probiotics, which are friendly bacteria that support a healthy gut and digestion.
A Handful of Salted Edamame
Just a two-tablespoon serving of edamame packs a whopping 3.5 grams of fiber, meaning this delicious snack can keep you fuller for longer. Research also shows that eating this green soybean may even regulate blood sugar levels, potentially reducing the risk for type 2 diabetes.
Air-Popped Popcorn
Swap your favorite microwaved, buttery popcorn for some lighter, air-popped corn. This fluffy, whole-grain treat is a surprising fiber champion. Just three cups contain a whopping 3.5 grams of fiber, keeping you fuller for longer and aiding in healthy digestion.
Plus, it’s a low-calorie snack that won’t leave you feeling guilty. For a savory kick, add some flavor by ditching the butter and salt shaker and opting for a sprinkle of herbs or nutritional yeast.
Whole Grain Gluten-Free Crackers With Avocado
Whole grain gluten-free crackers topped with mashed avocado create a crunchy and creamy snack that’s high in fiber and healthy fats, explains Dr. Bailey. “Whole grain gluten-free crackers provide insoluble fiber, aiding digestion, while avocado adds soluble fiber and healthy monounsaturated fats, which benefit heart health. This combination helps maintain a balanced blood sugar level and keeps you feeling full for longer periods, making it a nutritious and satisfying choice.”
Brown Rice Cakes With Nut Butter and Sliced Banana
Brown rice cakes offer a light, crunchy texture and make an excellent vessel for nut butter and sliced bananas. They also make a delicious and nutritious snack, offering heart-healthy fats, creaminess, and added flavor. This combination provides sustenance and helps meet daily fiber requirements.
“Brown rice cakes are whole grain, which means the fiber and vitamins have not been removed in the processing,” says Volpe. “Two large brown or wild rice cakes provide 2 grams of fiber, plus half of a medium banana offers an additional 1.3 grams of extra fiber.”
Dried Figs Stuffed With Walnuts
If you’re looking for a sweet fix, swap your go-to sugary treat for some unsweetened dried fruit. Dried figs are naturally high in fiber and they’re sweet, but contain no added sugar. Figs also pair well with walnuts.
Walnuts add a crunchy texture to complement the sweet taste and also include heart-healthy fats and some protein to help balance out the natural sugars in figs. “This combination doesn’t just taste great and offer a good source of fiber—it’s also a nice way to keep blood sugar levels balanced.”
Loaded Sweet Potato Bites
If you have some time ahead to prep, consider making a deliciously satisfying and nutritious snack starring sweet potatoes and black beans. Sweet potatoes are loaded with fiber, keeping you fuller for longer and aiding digestion. They’re also loaded with vitamin A, crucial for healthy eyesight and immune function, and antioxidants that protect your cells from damage.
Black beans, too, are a great source of plant-based protein, which is important for muscle building and repair. Bake or roast small sweet potatoes until tender. Once cool, halve them, scoop out some flesh, mash it with spices, and recombine with black beans, veggies, and cheese for a delicious and healthy loaded sweet potato snack.
Green Peppers and Italian Dressing
Vegetables like green peppers offer a hefty dose of fiber along with nutrients such as folate, vitamins C and K, and fiber and potassium, explains Emma Laing, PhD, RDN, a national spokesperson for the Academy of Nutrition and Dietetics and director of dietetics at the University of Georgia.
Green peppers also contain trace amounts of vitamins and minerals like vitamin E, manganese, and B6. You can eat them plain, but they’re much tastier when paired with a dressing of your choice. Be sure to choose a dressing that is low in added sugar.
Trail Mix
Most trail mixes contain nuts and seeds like almonds, walnuts, sunflower seeds, and pumpkin seeds, which are all packed with fiber—some provide up to 3 grams per serving. If you score a trail mix with dried fruit, even better.
While some dried fruits have less fiber due to the drying process, some options, like dried berries and raisins, can still contribute some fiber to the mix. The key is to choose a trail mix that is mostly nuts and seeds, with limited added sugars or processed ingredients, or create your own delicious blend. This will ensure you’re getting the most fiber bang for your buck.
Pear Slices With Cheese
Pears are high in dietary fiber, especially in the skin, aiding digestion and promoting satiety. Meanwhile, cheese adds protein and healthy fats, complementing the fiber in pears for a balanced snack. It’s a winning flavor combination, too, as the natural sweetness of pear complements the savory, creamy texture of cheese—especially if you opt for a variety like brie.
Lentil Soup
Lentils are a fantastic source of dietary fiber, helping to maintain healthy digestion and prolonging satiety. They also provide protein, iron, and folate, contributing to overall nutritional balance. It’s also easy to prepare this type of soup in advance using bone broth or other superfood ingredients of your choice, and pack it in small, snack-size storage bins or containers for a quick and easy snack with hunger hits.
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