High Fiber Snacks

Eating a snack or two between meals is common in today’s fast-paced world. Yes, we all know that. But many of us do not know about high fiber snacks and their excellent health benefits. If you are busy with works and don’t have much time to sit for a great lunch, then you can curb your hunger with high fiber snacks. These fiber-based snacks will not only meet your immediate hunger but also maintain your digestive tract smooth and healthy. Most importantly if you are concerned with your belly fat and always thinking about losing your unwanted extra weight, then these high fiber snacks are just for you!

All of the following foods are snacks that are rich with fibers. You can select them as your daily snacks items. Other than losing body fat and weight, they will also help you prevent diabetes and heart disease. These snacks are not like store-bought high-fiber bars that are often unhealthy.

Banana in a Sweater

This easy snack consists of three super foods: flaxseed, chia, and oats. In a small bowl, you have to mix 1 teaspoon of honey with 2 tablespoons of a nut butter of choice (peanut and almond). In a shallow bowl, mix 1 tablespoon of oats, 1/2 tablespoon of chia seeds, 1/2 tablespoon of ground flaxseed, and 1/4 teaspoon of cinnamon. Coat a peeled banana with the nut butter mixture (it’ll be easier if the banana is cut in half), then roll it in the dry mixture. This snack adds 3 grams of fiber.

Chocolate Peanut Butter Balls

You’ve to mix 3 scoops of chocolate protein powder, 1/4 cup of ground flax seed, and 1/2 cup of peanut butter. Then form the mixture into small balls and pop in the freezer to set before eating.

Banana Chocolate Chip Quinoa Bake

This takes only 5 minutes to make. You’ve to grease a microwave safe dish at first. In a small bowl, mix 1/3 of a medium banana (mashed), 1/4 cup of egg whites, 1/2 cup of quinoa flakes, 1 tablespoon of chocolate chips, 1 tablespoon of chopped pecans, and a pinch each of cinnamon and nutmeg. Then you’ve to pour the mix into the dish, and even it out with a fork until it reaches all of the edges. Then pop the dish in the microwave for two-and-a-half minutes. Wait for it to be cooled.

Black Bean Brownies

The batter forms up quick in a food processor, and doesn’t require a whole lot of prep work. And sneaking in black beans loads the brownies with fiber, and provides lots of folate, a nutrient that’s necessary to make DNA and RNA, the building blocks of cells.

Spicy Roasted Chickpeas

This snack is becoming popular day by day. At first, rain and rinse 1 can of chickpeas and add to a bowl. Add 1 tablespoon of olive oil, 1/2 teaspoon of salt, and 1/2 teaspoon of cayenne pepper and toss to coat. Arrange the chickpeas in a single layer on a foil-lined baking sheet and bake for about 15 minutes at 450 degrees. Take them out and shake ‘em around before returning to the oven for another 15. Just half a cup of the snack provides 6 grams of fiber and 6 grams of protein.

Pumpkin Spice Smoothie

You’ve to combine 1 cup of pumpkin purée, 1 tablespoon of honey, 1 frozen banana, 1 cup of unsweetened soy or almond milk, 2 tablespoons of ground flax seed, and a 1/2 teaspoon each of cinnamon, nutmeg, ginger, and cardamom. Pumpkin is packed with fiber and is a great source of vitamin A, which is key for healthy eyes and also helps maintain heart, lung, and kidney health.

Fig and PB Dough Balls

Each of these has 4 grams of fiber. You’ve to grind 3/4 cup of peanuts in a food processor until it reaches a fine crumb. Add in 2 tablespoons of maple syrup, 1/4 cup of agave, 1/2 cup of oats, 2 tablespoons of peanut butter, 1/4 cup of ground flax seed, 1/2 teaspoon of cinnamon, 2 tablespoons of chia seeds, and 6 dried figs. Pulse until the mixture begins to come together, and then roll into 1-inch balls.

Avocado Boat

You’ve to cut an avocado in half, and twist it to separate both pieces. Remove the pit, and fill up the hole with salsa and some shredded cheese. Aside from a pretty stellar fiber content (6 grams for just half of a medium one), avocados are a fantastic source of monosaturated fats, which can help improve cholesterol levels, decrease the risk of heart disease, and benefit brain activity.

Chocolate Crunch Mix

You’ve to combine 1 cup of Chex cereal, 1 cup of pretzel sticks broken in half, and 1/4 cup of roasted almonds. Drizzle with 3 tablespoons of melted dark chocolate. Spread the mixture on a wax paper-lined baking sheet and refrigerate until the chocolate sets. To get some extra fiber, you can sprinkle in some sesame seeds.

Yellow Split Pea Spread

This spread makes for a colorful alternative to hummus. Dip veggies like broccoli, celery, or cauliflower, or whole-wheat pita triangles can be considered.


Popcorn is a whole grain that can keep you fuller longer than other snacks. You can try by popping a handful of kernels in a small brown bag in the microwave. Fold the rim of the bag over twice, and lay it horizontally in the microwave. Cook until popping begins to slow but doesn’t stop completely.

Orange Spinach Smoothie

You’ve to toss 1 large orange (peeled and separated), 1/2 a large banana, 1 handful of strawberries, 2 cups of spinach, 1/3 cup of plain Greek yogurt, and 1 cup of ice into a blender. You can store any leftovers in the freezer for tomorrow. Also, you can pour the leftovers in ice cube trays for easy blending the next day.

Raspberry Cream Cheese Toast

Toast 1 slice of whole-grain bread, spread with 1 to 2 tablespoons of low-fat cream cheese, and top with a 1/2 cup of raspberries. Each cup of raspberries has 8 grams of fiber.

Mediterranean Artichokes

At first, strain a 6-ounce jar of artichoke hearts to remove all liquid. Snack on them as is, or get fancy by topping with 1 tablespoon of feta, a squeeze of lemon juice, a little olive oil, and some cracked pepper. This 6-ounce serving of the hearts has more than 7 grams of fiber.

Enlightened Bars

These healthier ice cream bars aren’t just low in calories—they contain 8 grams of protein, no artificial sweetener, only 3 grams of sugar, and 5 grams of fiber per bar. Plus, these smooth and creamy treats come so many amazing flavors, including coffee, fudge, and orange cream.

Stuffed Apple With Steel-Cut Oatmeal

You’ve to boil 1 cup of steel-cut oats in 4 cups of water. Stir in a pinch of cinnamon and nutmeg, and a drizzle of maple syrup. Then turn the heat to low while the oats cook for 20 minutes. You can serve in a hollowed apple.

Sweet Potato Fries

This snack is easy to prepare. You’ve to cut a sweet potato lengthwise, and toss the orange-hued wedges in oil and spices for a new take on a hamburger's BFF. A medium sweet potato has more potassium than a banana and 5 grams of fiber.

Pear and Cottage Cheese

At first core a pear and slice it in half, top to bottom. Scoop low-fat cottage cheese on top of the pear and sprinkle with cinnamon or poppy seeds. One medium pear touts an impressive 6 grams of fiber.

Edamame Hummus

You’ve to bring a pot of water to a boil, and toss in 1 ½ cups of frozen edamame (12 grams of fiber!). Boil for five minutes, remove from heat, and drain. Combine edamame with a 1/4 cup tahini, 1/2 teaspoon lemon zest, 1 clove of garlic, 3/4 teaspoon kosher salt, 1/2 teaspoon ground cumin, and 1/4 teaspoon coriander, plus 1/4 cup water and the juice from one lemon. Then blend all of the ingredients in a food processor. Drizzle in some olive oil at the end and serve with toasted pita bread or sliced veggies like carrots and cucumber.

Pumpkin Yogurt Dip

Pumpkin, a superfood rich in beta is an easy and tasty way to sneak in some fiber, especially when it’s from a can. You’ve to mix together a 1/2 cup of canned pumpkin purée, 1/2 cup of non-fat plain Greek yogurt, 1 teaspoon of honey, 1/2 teaspoon of vanilla, and a good helping of cinnamon and nutmeg. Then spoon it straight or use as a dip with graham crackers or apple slices.

Quinoa Pizza Bites

These simple nuggets are full of flavor. Fresh basil and tomato paste make them taste like pizza. The key fiber-filled ingredients—quinoa and kidney beans—also make these bites a stellar protein-packed snack.

Rice Cake With Almond Butter and Pumpkin Seeds

For a snack with some crunch, schmear 1 brown rice cake with 2 tablespoons almond butter. For even more crunch (and fiber), sprinkle 1 tablespoon pumpkin seeds on top. The little green seeds are a super rich source of magnesium, which is especially good for strong bones.

Banana Berry Oatmeal

For quick microwave oatmeal, mix a 1/2 cup of rolled oats and a dash of cinnamon with a 1/2 cup of water. Microwave for one minute. Remove the bowl, add 1/2 a banana (sliced), and cook for another minute. Stir in 3 to 4 tablespoons of low fat milk or vanilla almond milk, and top with about a cup of sliced strawberries, blackberries, and other berries of your choice. While all fruit helps out in the fiber department, berries are especially good sources—raspberries and blackberries have 8 grams of fiber per cup.

Chocolate Bran Bites

This is a seriously fiber-filled snack. At first combine 1 cup of bran cereal (20 grams of fiber), 1/2 cup of slivered almonds, and 4 ounces (about 4 squares, depending on the bar) of melted dark chocolate. Then spoon tablespoon-sized mounds of the chocolatey deliciousness onto a parchment-lined baking sheet and pop it in the freezer for 15 to 30 minutes to set.

Spiced Flax Balls

The flax in these balls gives a healthy dose of fiber (five grams per tablespoon) and omega-3s. Pulse 1 cup of almonds in a food processor until finely chopped. Add a 1/2 cup of ground flax seeds, 1/2 cup of dates, 1/2 cup of raisins, 1/4 cup of chopped dried apricots, 1/4 cup of shredded coconut, 1 teaspoon of cinnamon, and a pinch of nutmeg and ground ginger. Pulse the mixture until it sticks. You may want to add a teaspoon or two of water. Roll the dough into walnut-sized balls, then cover in cling wrap and refrigerate.

Blackberry Basil Popsicles

Toss 1 ½ cups of fresh blackberries (which have one of the highest fiber contents of any fruit), 1 handful of fresh basil, 1/4 cup of honey, and the juice of one lemon into a food processor or blender. Purée the ingredients until well-combined (strain out the seeds if you’d like it smooth). Add the mixture to popsicle molds or small paper cups, and freeze for at least eight hours.

Feta-Stuffed Prunes

You can eat them as is, or cut a small opening and stuff some feta or blue cheese in the center for a quick sweet-and-savory bite. Prunes are considered a good source of fiber.

Chocolate Bean Butter

You’ve to combine 1 can of white kidney beans, 5 tablespoons of unsweetened cocoa powder, 1/2 teaspoon of stevia powder (or sweetener of your choice), a pinch of sea salt, 3 tablespoons of coconut oil, and 1 teaspoon of vanilla extract in a blender or food processor. Pulse until smooth (adding a splash of water or almond milk if it’s too dry). Spread the chocolatey goodness onto a brown rice cake or use it as a dip for sliced fruit. Beans are great source of fiber with 12 grams in every cup.

Kale Chips

Preheat oven to 375. Rinse and dry 1 large bunch of kale, then remove the stems and tough center ribs. Rip the kale into large pieces, toss with a little olive oil, then sprinkle with some salt and pepper. Arrange the kale in a single layer on a large parchment-lined baking sheet (careful not to overlap). Bake until crisp, which takes about 10. Make sure you check them frequently because they burn easily.

Buffalo Wing Hummus

Blend 2 cans of chickpeas, 2 to 3 cloves of garlic, 1/4 cup of tahini, 1/4 cup of lemon juice, 1 ½ teaspoons paprika, 3 tablespoons wing sauce, 2 tablespoons hot sauce, 1 tablespoon white vinegar, and a pinch of kosher salt. Purée until smooth and perfect for dipping.

Lentil Trail Mix

This recipe is a healthier option for one of favorite munchable snacks. Plus, it’s vegan, gluten-free, dairy-free, and sugar-free. You’ve to bake 1 cup of red lentils in a 350-degree oven on a baking sheet (after sprinkled with a touch of salt) for 30 to 35 minutes, or until they are crunchy. Chop up a 1/2 cup of dried apricots and pineapple, and toss the little chunks in rice flour to take away the stickiness. Combine lentils, fruit, 1/2 cup of pumpkin seeds, 1/2 cup of sunflower seeds, and 1/2 cup of dried cranberries, and munch away.

Last update: January 26, 2017 04:16:24 pm

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