Fiber may not sound that exciting, but it can do wonders for your gut, energy, and even your mood. The problem is most of us get way less than we should. The fix? Well, there are 10 solutions here aka 10 snacks packed with fiber your body’s been missing.
10. Spiced Nuts (Almonds & Walnuts)
Did you know eating almonds for six weeks can improve your heart function? It’s true! A 2024 study showed that regular almond consumption lowers LDL cholesterol and improves endothelial function. But that’s not all. These nuts are also a fantastic source of fiber and protein, a powerful combination that helps you feel full and satisfied.
9. Apple Slices with Skin
That apple a day? It turns outs its skin is beneficial. According to research, a “substantial” amount of an apple’s fiber is concentrated in its skin. A medium apple with the skin on delivers a solid 4 grams of fiber, making it a simple and effective way to boost your daily intake. So, next time you reach for an apple, remember to leave the skin on. It’s nature’s built-in fiber supplement.
8. Veggie-Based Dips (Hummus)
The beans in your hummus are more than just a fiber source. They’re also prebiotics! This means they feed your gut’s good bacteria, which has a ripple effect on your overall health. Studies also show that eating one or two servings of beans or legumes daily can significantly reduce your risk of cardiovascular disease, stroke, cancer, and diabetes.
7. Energy Balls
Here’s a snack that combines multiple fiber sources in one delicious bite. These no-bake treats are easy to make and loaded with high-fiber ingredients like nuts, seeds, oats, and dried fruit. You can also add a spoonful of chia seeds for an extra boost. The best part? They’re completely customizable. Make them sweet or savory; the choice is yours!
6. Pears (with skin)
Move over, apples! A medium pear with the skin on offers 5 grams of fiber. Additionally, the combination of high fiber and fructose in pears gives them natural laxative properties, helping your digestive system run smoothly. Just like with apples, the key is to eat the skin, where a significant amount of fiber lives.
5. Smoothies with Fiber Boosters
Recent science shows that when you have your smoothie and what’s in it are both important. Research reveals a link between meal timing, fiber, and your body’s circadian rhythm. For instance, the fiber in oats has been shown to influence your liver’s circadian clock through good gut bacteria. This means your high-fiber smoothie could help with your metabolism on a deeper level.
4. Popcorn
That’s right, your go-to movie snack is a secret weapon for a healthier life. Because it’s a whole grain, popcorn delivers 3 grams of fiber per 3-cup serving. Recent studies also highlighted that a diet rich in whole grains like popcorn can reduce the risk of dementia. On top of that, it’s packed with antioxidants that help your body fight off diabetes, obesity, and even heart disease.
3. Blackberries
Swap one of your daily fruit servings with a cup of blackberries, and you’ll nearly double your antioxidants intake. Also important is the fact that a single cup of blackberries delivers an incredible 8 grams of fiber, which is great for your heart and digestion. Oh, and don’t forget the seeds! Researchers are now discovering that those seeds are a hidden source of vitamin E.
2. Chia Pudding
Just two tablespoons of chia seeds pack 10 grams of fiber. That’s over a third of your daily needs! When you mix them with liquid, they form a gel-like substance that helps you feel full for hours. But the benefits can go deeper. A study found that chia seeds can also reduce inflammation and lower blood pressure. Indeed, chia pudding is a snack that works as hard as you do to keep you healthy.
1. Orange Fiber Snacks
Turns out the peel and pulp of oranges pack some serious health benefits. Scientists at Washington University discovered that the fiber in oranges contains a compound called N-methylserotonin. Normally, our bodies couldn’t get to it, but our gut bacteria can “unlock” it. This may help you burn fat more efficiently, keep digestion smooth, and support healthy blood sugar in the liver. More importantly, orange fiber is high in dietary fiber, which most of us don’t get enough of.