Fiber is a type of carbohydrate that remains undigested in your body. It cannot be broken down into sugar molecules and passes throughout the body undigested. It feeds gut-friendly bacteria and promotes various health benefits. Certain types of fiber help to increase weight loss lower blood sugar levels, and fight constipation. The Academy of Nutrition and Dietetics recommends consuming daily 25 grams of fiber for women and 38 grams for men.
Here are 19 high-fiber snacks that can help you to increase your fiber intake.
Strawberries are an amazing healthy option that can be eaten fresh. Interestingly, they are one of the most nutritious fruits you can eat, loaded with fiber, vitamin C, manganese, and various powerful antioxidants.
Fiber content: One cup of fresh strawberries contains 3 grams of fiber or 2 grams per 100 grams
Avocado is a unique fruit loaded with carbs and healthy fats. Avocados are also abundant in vitamin C, potassium, magnesium, vitamin E, and various B vitamins. They also offer numerous health benefits. Studies found that eating avocado regularly can help to lower bad LDL cholesterol levels. Try to add delicious avocado recipes in your snack time.
Fiber content: One cup of raw avocados contains 10 grams of fiber or 6.7 grams per 100 grams.
Raspberries are incredibly nutritious with a very strong flavor. They are abundant in vitamin C and manganese. Raspberries make the perfect low-calorie nutrient-dense snack. Try some blending raspberries for a natural healthy spread pair with peanut butter.
Fiber content: One cup of raw raspberries contains 8 grams of fiber or 6.5 grams per 100 grams.
Chia seeds are small black seeds that are very famous due to their natural health benefits. They are highly nutritious and are also rich in magnesium, phosphorus, and calcium. Chia seeds are one of the best sources of fiber on the planet. Try to add them into jam or in homemade granola bars.
Fiber Content: One ounce of dried chia seeds contains 9.75 grams of fiber or 34.4 grams per 100 grams.
Apples are one of the tastiest and most satisfying fruits that you can eat at snack time. Apples are rich in fiber, vitamin C, potassium, and various antioxidants. Apples contain pectin which is a type of fiber that feeds good bacteria in your gut and protect you against obesity, type 2 diabetes, and heart disease.
Fiber content: A medium-sized raw apple provides 4.4 grams of fiber or 2.4 grams per 100 grams.
Bananas are an excellent source of many nutrients including vitamin C, vitamin B6, and potassium. Bananas are also a great source of antioxidants that are linked with many health benefits such as the reduced risk of heart diseases and degenerative illness.
A green or unripe banana offers a sufficient amount of resistant starch which is a type of indigestible carbohydrate that acts like fiber.
Fiber content: A medium-sized banana contains 3.1 grams of fiber or 2.6 grams per 100 grams.
Chickpeas belong to the legume family that is an excellent source of nutrients, including minerals and protein. They offer many health benefits, such as improving digestion, aiding weight management, and reducing the risk of several diseases. The higher protein content of chickpeas makes them an excellent replacement for meat in vegetarian diets. Chickpeas form the base of hummus which is the easiest spread that you can make.
Fiber Content: One cup of cooked chickpeas contains 12.5 grams of fiber or 7.6 per 100 grams.
Quinoa is a pseudo-grain that has become very famous with health-conscious people over the years. It is rich in many nutrients, including protein, magnesium, iron, zinc, potassium, and antioxidants.
Fiber content: One cup of cooked quinoa contains 5.2 grams of fiber or 2.8 per 100 grams.
Oats are one of the healthiest foods that are high in vitamins, minerals, and antioxidants. They hold a powerful soluble fiber called beta-glucan, which has great beneficial effects on blood sugar and cholesterol levels.
Fiber content: One cup of raw oats contains 16.5 grams of fiber or 10.1 grams per 100 grams.
Almonds are edible seeds from a popular type of tree nut. They are an excellent source of healthy fats, fiber, protein, magnesium, manganese, and vitamin E. Almonds aids to lower blood sugar levels, reduce blood pressure and lower cholesterol levels. Almonds can also reduce hunger and increase weight loss.
Fiber content: 3 tablespoons of almonds contain 4 grams of fiber or 13.3 grams per 100 grams.
Sweet potato is a popular tuber that is very filling with a sweet taste. They are an excellent source of fiber, beta carotene, vitamin C B vitamins, and various minerals. Sweet potatoes are also abundant in antioxidants that protect your body from free radical damage and chronic diseases. Sweet potatoes can be a substitute for tasty bread or a base for nachos.
Fiber content: A medium-sized boiled sweet potato offers 3.8 grams of fiber or 2.5 grams per 100 grams.
Dark chocolate is one of the most delicious and nutrient-rich snacks on the planet. It is a powerful source of antioxidants that protect your body from free radical damage. Dark chocolate help to improve blood flow and lower blood pressure. It also reduces your risks of heart diseases by increasing HDL cholesterol levels and by reducing LDL cholesterol levels.
Try to choose dark chocolate that contains 70-95% or higher cocoa content and avoid high sugar products.
Fiber content: One-ounce piece of 70–85% cocoa contains 3.1 grams of fiber or 10.9 grams per 100 grams.
Chia seeds are small black seeds that are extremely popular in the natural health community. They are an excellent source of magnesium, phosphorus, and calcium. Chia seeds are an excellent source of fiber on this planet. Try mixing them in jam or some homemade granola bars.
Fiber Content: One ounce of dried chia seeds contains 9.75 grams or 34.4 grams per 100 grams.
If your goal is to increase your fiber intake, then popcorn is the best snack for you to eat. Popcorn is rich in many important nutrients like vitamins, minerals, and polyphenol antioxidants.
Air-popped popcorn is high in fiber and calories. However, if you add too much fat, the ratio of calories to fiber will be significantly reduced.
Fiber content: One cup of air-popped popcorn offers 1.15 grams of fiber or 14.4 grams per 100 grams.
Beet or beetroot is a root vegetable that contains many important nutrients, such as fiber, folate, iron, copper, manganese, and potassium. Beets are full of inorganic nitrates, which are nutrients that show various benefits related to blood pressure regulation and exercise performance.
Fiber Content: One cup of raw beets contains 3.8 grams of fiber or 2.8 grams per 100 grams
Broccoli is a kind of crusade and one of the most nutritious foods on the planet. It is rich in fiber, vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese and contains antioxidants and powerful anti-cancer nutrients. Broccoli is also rich in protein compared to most vegetables.
Fiber Content: One cup of broccoli contains 2.4 grams of fiber or 2.6 grams per 100 grams.
Lentils are very cheap and in a very nutritious diet, they are high in fiber, protein and loaded with many important nutrients. It helps to lower cholesterol and protect against diabetes and colon cancer. This lentil soup is prepared with cumin, coriander, turmeric, and cinnamon.
Fiber content: One cup of cooked lentils contains 13.1 grams of fiber or 7.3 grams per 100 grams.
Carrots are a root vegetable that is tasty, raw, and highly nutritious. It is high in Vitamin K, Vitamin B6, Magnesium, and Beta Carotene, an antioxidant that your body converts to Vitamin A. Studies suggest that eating carrots strengthen your bones, improves eye and heart health. You can also add diced carrots into your veggie-loaded soups.
Fiber Content: 1 cup of raw carrots contains 3.6 grams of fiber or 2.8 grams per 100 grams.
Brussels sprouts are a crude vegetable related to broccoli. They are high in vitamin K, potassium, folate, and powerful antioxidants that fight cancer. Try Brussels sprouts with apples and bacon or drizzle with balsamic vinegar.
Fiber Content: One cup of raw Brussels sprouts contains 3.3 grams of fiber or 3.7 grams per 100 grams.
About the Author
Lori Bogedin is a health and wellness writer and editor of TwigsCafe.com. She is in the restaurant business since 1999. In 2016 she was named one of the "Top Women in Business" by Northeastern Pennsylvania Business Journal.